A {NEW} 20 Minute Lower Body Workout & A Creamy Iced Coconut Matcha Latte

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Alright party people, it’s that time again, time for another round of Fit Friday Fun, are you ready?!

Today I’m sharing a short, sharp lower body workout that you can get in and get done in around 20 minutes , what do you say, are you in?

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck 😉

What do you do for fun?! IDK, Squats?! - www.betterwithcake.com

So, here’s what we are going to do –

4 exercisesGlute Bridges –  Reverse Lunges – Deadlifts and Squats . We will aim to do 8-10 reps of each exercise (count reps per leg for the reverse lunges) and repeat the entire sequence through for a total of 3 rounds, resting as needed along the way.

✳️4 exercises
✳️8-10 reps each
✳️x 3 rounds
✳️Boomshakalocka, done 👊🏻

Nothing complicated, basic movements done with good form for a short but effective lower body workout.


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You have been warned 😉

Grab yourself a weapon of choice – a set of dumbbells, a barbell, your EmPack, kettlebells, some resistance bands or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

Although, we want quality not quantity, always! Never compromise your form, ever! If your form starts to fail your done, got it?

Take your time, concentrate, focus and breathe through each and every exercise. You are strong, you are amazing, you have big energy! You’ve totally got this!

You Can Do It! - www.betterwithcake.com

And because nothing makes a workout challenge more fun than getting a buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them join you, power in numbers baby!

Don’t forget to come back and let me know how you did once you’re done. Either leave me a message in the comments below, or you can give me a shout on the Facebook page or tag me (@EmSwanston) on Twitter , or Instagram (@emsswanston) . I mean it, I wanna hear how you did!

Ok enough chit chat time to work –

20 Minute Lower Body Workout

As always make sure you are nice an warm before you start your workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Now onto our bonus smoothie recipe . . .

How does a nice tall, subtly sweet, seriously healthy, antioxidant rich, creamy, dreamy coconut infused, iced matcha latte sound?

Creamy dreamy coconut yogurt, combined with the deliciously nutty, subtle sweetness of our coconut extract and a splash of vanilla pairs so perfectly with the earthy tones of that magnificent matcha.

Let me tell you, this creamy, dreamy, coconut matcha super smoothie is not only  bursting with nutritional benefits but it tastes like an absolute dream!

Seriously, this creamy, dreamy, iced coconut matcha latte is so insanely delicious that I actually laughed out loud after my first sip because I couldn’t believe how good it was!

It really is simply divine, the perfect way to treat yo’ self and refuel and re-energize that beautiful body of yours on this fabulous Friday.

Oh and I should probably mention that not only does our divine little smoothie taste like heaven in a cup but, it also happens to be vegan, dairy free, sugar free, keto and paleo friendly – so much to love I tell you ❤️❤️❤️

Creamy Iced Coconut Matcha Latte
{Vegan, Gluten Free, Dairy Free, Sugar Free, Keto & Paleo Friendly}
Makes 1 all natural, light, fresh, subtly sweet, seriously healthy, creamy, dreamy, coconut infused iced matcha latte

Ingredients –

1/4 cup coconut or Greek style yogurt

3/4 cup unsweetened vanilla almond milk (or milk of choice)

1/2 an overripe banana (preferably pre-frozen)

1 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1/2 teaspoon of coconut extract (or 2-4 drops of coconut stevia – I like to use Sweet Leaf Stevia )

1 scoop (1/2-1 teaspoon) of Matcha Green Tea

1 scoop of Vital proteins unflavored collagen peptides optional

1/4-1/2  cup of ice – more or less to desired consistency

Optional but recommended for serving –

Coconut flakes

Extra cacao nibs (or dark chocolate)

Method –

1 – Place all smoothie ingredients into your and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with coconut flakes and cacao nibs if desired.

Note – You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe) and some some great lakes gelatin or vital proteins collagen peptides (use the code to get NHN329 to get 10% off ) for an extra boost of protein if you’re into that kinda thing – do what you feel baby 🙂

Enjoy xoxo

Don’t forget to give me a shout out when you’re done – hit me up in the comments below via the Facebook page on Twitter or on Instagram

Now go;

and have yourself a killer day xoxo


Question of the day –

What’s your favorite way to refuel after a workout?

Feel free to share recipes, or links to your fave recipes in the comments below or on the Facebook page and please for the love of all that is good in this world when you do make this smoothie (or any of the recipes you find on this blog of mine) go ahead and snap a pic and share it either on the Facebook page, or tag me on twitter or Instagram. Sharing is caring remember.

Do it, do it You know you want to 🙂


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