You know what that means, it’s time for another round of fit Friday fun and boy are we gonna have some fun today!

Today I’m sharing a short and sharp total body workout that you can get done in just 20 minutes!

I don’t know about you but, as much as I love my to get my workout on, I don’t like spending hours at the gym and the thing is, you don’t need to! With the right combination of exercises you can have an awesome workout in next to no time at all.

In today’s workout we are going to do just 7 exercises that incorporate most of your major muscle groups, I’m talkin’ quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core which means you get serious bang for your workout buck!

Just because your workout is short doesn’t mean it’s not effective, trust me. When you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing and you will be feeling strong, energized and ready to take on the rest of your day!

Ah how I love that post workout rush!

So, here’s what we are going to do –

◊ Bent Over Rows
◊ Goblet Squats
◊ Overhead Press
◊ Reverse Lunge
◊ Burpees – you know you know em’
◊ Mountain Climbers
◊ Russian Twists

We will do 10 reps of each exercise  (count reps per leg/side for lunges, mountain climbers & Russian twists) and repeat the entire sequence through for as many rounds a pretty in 20 minutes.

The aim here is to move from one exercise to the next with minimal/no rest in between – That being said, I want you to listen to that beautiful body of yours and rest as needed.

Anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the bottom of each round to do so but, do what you gotta do, OK?!

Catch your breath, grab a drink then get straight back into it, deal?

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.

I want you to really push yourself, the final rep of each exercise should be a challenge!

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!

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 Total Body Burn

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 for our smoothie recipe . . .

How does a nice, tall, subtly sweet, creamy, dreamy, deliciously moorish, mellowed out, vanilla spiked mango super smoothie sound?!

And you guys, this smoothie . . .

It literally tastes like mango soft serve , soooo good!

And, not only does our dreamy little smoothie taste like straight up dessert but, it also happens to be BANANA FREE, refined sugar free, dairy free (if you want) vegan, low carb, keto and paleo friendly – so much to love I tell you !

But, most importantly, it really is simply divine, the perfect way to treat yo’ self on this fabulous Friday (or any day really because, yummmmmmm) !

Enjoy xo

Mango Vanilla Chiller
Makes 1 nice, tall, subtly sweet, creamy, dreamy, mellowed out moorish, vanilla spiked super smoothie

Ingredients –

1/2 cup of coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice – I ♥ Ulu Hye Plant Based Mylk’s )

1/2 cup of frozen mango pieces

1 Tablespoon of cashew butter (sub 2 Tablespoons of raw cashews, soak in boiling water for 10 mins – then drain – if you don’t have a high powered blender)

1/2 teaspoon of vanilla

A pinch of pink salt

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

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best) Keto friends sub 1/3-1/2 an avocado – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1 teaspoon of maca – for hormone balance

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

1-2 scoops of Vital proteins unflavored collagen peptides – for an extra boost of protein and gut healing goodness

1 scp protein powder – for extra protein (vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Up to 1 Tablespoon of MCT oil – brain boosting energy

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 toppings of choice – I love to use coconut shreds & cacao nibs, always.

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 remember ;

and have yourself a killer day xoxo

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Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts 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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