A {NEW} 30 Minute Lower Body Workout + A Creamy, Cranberry Pomegranate Smoothie

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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 one short, sharp lower body workout that you can get in and get done in around 20 minutes , what do you say, are you up for the challenge?

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 –

5 exercises – Box Jumps – Deadlifts – Step Ups – Reverse LungesSquats

We will aim to do 8-10 reps of each exercise (count reps per leg for step ups and lunges) then repeat the entire sequence through for a total of 3 rounds, resting for 1-2 minutes between rounds. Make sense?

✳️5 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.

Grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, some resistance bands, your trusty ol’ EmPack or any combination you like. Make sure you choose something appropriate for your strength and feel free to add/remove weight as needed along the way but, don’t be afraid to challenge yourself.

The final reps should be tough!

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 –

30 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, light, fresh, creamy, dreamy, subtly sweet, vibrant, delicious cranberry and pomegranate smoothie sound?

It’s light, fresh,creamy, dreamy, subtly sweet, delicious, nutritious – an absolute taste sensation.

And would you just look at that colour?! 😍😍😍

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

Oh and I should probably mention that not only does our vibrant, delicious, pretty pink, powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️


Cranberry Pomegranate Smoothie
{Vegan, Dairy Free & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, subtly sweet, vibrant, delicious, seriosuly nutritious super smoothie.

Ingredients –

1/3 cup coconut or Greek style yogurt

2/3 cup unsweetened vanilla almond milk (or milk of choice)

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

1/3 cup of frozen cranberries

3 Tablespoons of Pomegranate arils

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

1 teaspoon of Chia seeds

1 Tablespoon of coconut oil – optional but recommended

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

Optional but recommended for serving –

Coconut flakes

Chia Seeds

Fresh or freeze dried pomegranate arils

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, chia seeds and pomegranate if desired.

You could also add in a scoop of protein powder (vanilla or unflavored would work best in this recipe – I like to use The Healthy Chef – WPI) and 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


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