Last week we did a full body workout so today I’m thinking it’s time to work those shoulders, chest, back and arms, what do you say, are you in?!

Ok good, because today I’m sharing a short, sharp, upper body workout that you can get in and get done in around 20 minutes!

✳️5 exercises
✳️8-10 reps each
♻️x 3 rounds
❤️ Add/remove weight & rest as needed
✳️Boomshakalocka, done 👊🏻

Here’s what we are going to do –

5 exercises –  Bench Press (sub floor press – where you just lay on the floor instead of a bench or push ups if you prefer) – Bent over rows – Bicep Curls  – Lateral Raise –    Overhead Press.

Aim to do 8-10 reps of exercise and repeat the entire sequence through for a total of 3 rounds, sound good?

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

I should warn you though, just because you’re workout is short doesn’t mean it’s not effective, believe me when I say by the final round you will be feeling a nice little fire burning in that upper body and um . . . FYI –

The struggle is so real!

That being said, I guarantee after this workout you will be feeling strong and energized ready to take on the rest of your day!

Now, I’m not allocating any specific rest breaks in today’s workout but 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, kettlebells, your EmPack, 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 Upper 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, subtly sweet, deliciously indulgent, creamy, dreamy, magical mint slice smoothie sound?

You guys, this smoothie  . . . it really does taste all kinds of magical! a

I love the way the earth tones of that magnificent matcha marries with the richness of the cacao and the freshness of mint. It’s decadent, rich, delicious, nutritious, simply divine!

Not only does it taste like heaven in a cup but, it also happens to be packed with nutritional value!  It’s  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

So much goodness packed into  one creamy, dreamy little cup!

Oh and I should probably mention that not only does our deliciously magical, seriously chocolatey, nutritional powerhouse of a smoothie taste like an absolute dream but, it also happens to be sugar free, BANANA FREE, dairy free, gluten free, vegan, keto and paleo friendly!!!

So much to love I tell you ❤️❤️❤️

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.

 

Matcha Mint Slice Smoothie
Sugar Free – Banana Free – Dairy Free – Vegan – Keto &  Paleo Friendly
Makes 1 nice tall, light, fresh, creamy, dreamy, subtly sweet, seriously chocolatey, secretly healthy,minty fresh super smoothie

Ingredients –

1/4 cup coconut or Greek style yogurt

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

1/2 cup of pre-steamed & frozen cauliflower/zucchini or 1/3 an avocado for keto

1 Tablespoon fresh mint, firmly packed

1 Tablespoon of cashew or coconut butter

1-2 Tablespoons of cacao

1/2 teaspoon of matcha green tea powder

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

A pinch of salt

1 teaspoon of maca powder – optional for hormone balance

1-2 scoops of Collagen – Optional for an extra does of protein and gut healing goodness

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

Optional for serving –

Cacao nibs

Coconut flakes

Matcha powder

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, cacao nibs and dust with matcha if desired.

You could also add in a scoop of protein powder (chocolate, vanilla or unflavoured would work really well in this recipe for an extra, 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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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 xo

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