20 Minute “Climb the ladder” Total Body Workout & A Power Greens Super Smoothie

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F-F-Fri-Yay baby!!!!!

FriYay = Boomshakalaka - www.betterwithcake.com

And you know what that means, time for another round of Fit Friday Fun!!!!

Today, I thought I’d we’d have ourselves a short and sharp, full body workout  that you can get in and get done in just 20 minutes, no equipment required!

Get in, get it done, and get on with living!

So, here’s what we are going to do –

4 exercises;

✳️ 5 x Walk Out Push Ups
✳️ 10 x Speed Skaters
✳️ 15 x Jump Squats &
20 x Sit Ups

We will do stated reps of each exercise  (count reps per leg for speed skaters ) 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?!

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

And remember, 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!

She believed she could so she did - 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 –

“Climb the Ladder”

Total 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.

20 Minute {No Equipment} Climb the Ladder Total Body Workout - www.betterwithcake.com

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,  lean, mean, power greens super smoothie sound?

Wait, wait, don’t run away, I know green smoothies get a bad wrap for tasting well, green but this . . . this smoothie is subtly sweet, incredibly light and in a word, delish!

Even miss 8 (going on 18) loved it – so much so that she swiped the last of mine and asked for more!

So there you have it, from the mouths of babes people, from the mouths of babes!

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

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

Power Greens Super Smoothie {Refined Sugar Free. Vegan. Gluten Free. Dairy Free. Keto & Paleo Friendly} - www.betterwithcake.com

Power Greens Super Smoothie
{Refined Sugar Free. Vegan. Gluten Free. Dairy Free. Keto & Paleo Friendly}
Makes 1 all natural, light, fresh, creamy, dreamy, clean green 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 large handful of baby spinach

1 Tablespoon (firmly packed) of fresh mint

1/4 of an avocado

1 Tablespoon of chia seeds

1 scoop of Matcha green tea powder

1 scoop of Vital Proteins Collagen Peptides (optional)

4-6 drops of Vanilla Cream Stevia – I use Sweet Leaf Stevia  (or 1 teaspoon of vanilla extract)

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

For serving –

Coconut Flakes

Cacao Nibs

Chia Seeds

Method –

1 – Place all smoothie ingredients into a blender and process until smooth and creamy.

2 – To serve, pour into a chilled glass/mason jar or bowl and top with shredded coconut and fresh mint if desired.

NOTE – You could also add in a scoop of protein powder (vanilla or unflavoured,  would work well in this recipe ) for an extra boost of protein if you’re into that kinda thing  and PSA – if you want to order some vital proteins collagen peptides (use the code NHN329 to get 10% off when you order through iherb.com )  😉

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,

Embrace the process - www.betterwithcake.com

and have yourself a killer day 👊🏼 xoxo


Question of the day –

Upper body, lower body, full body circuit – what’s your fave way to get your workout on?!

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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