A {NEW} 20 Minute Lower Body Workout + A Blueberry Chai Chiller Recipe

Print Friendly



It’s that time again, time for another round of fit Friday Fun and boy are we going to have some fun today . . .

Today I’m sharing one of my all time fave, short, sharp lower body workouts that you can get in and get done in just 20 minutes (with or without weight), 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 –

4 basic exercises – Squat –  LungeDeadlifts & Box Jumps (feel free to sub in step ups if plyo-metrics/jumping isn’t your jam)

We will aim to do 8-10 reps of each exercise (count reps per leg for lunges and step ups if you’re doing those ) then repeat the entire sequence through for a total of 3 rounds, resting as needed. Sound good?

Just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking any rest!

I want you to listen to that beautiful body of yours and 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 end of each set or the bottom of each round to do so but, do what you gotta do, OK?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 3 rounds, deal?

✳️4 exercises
✳️8-10 reps each
♻️x 3 rounds
✳️Done 👊🏻

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

Now, for those of you who are just getting started or may not have access to a gym of any kind of weights you can absolutely do with workout without any added weight and let me tell you, you will be feeling it.

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. Your quads and glutes will be burning by the final round and you will definitely be feeling the effects of it tomorrow I assure you.

Game of Thrones Leg Day Meme - www.betterwithcake.com

You have been warned 😉

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – grab yourself a weapon of choice – a set of dumbbells, a barbell, 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.

The final reps in each set 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 –

20 Minute Lower Body Burn Out

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, creamy, dreamy, subtly sweet, antioxidant rich, perfectly spiced, blueberry chai chiller sound?

Creamy, dreamy coconut yogurt, is combined with a splash of vanilla, some frozen banana, handful of sweet juicy blueberries and a combination of chai inspired spices to bring you one outrageously delicious, incredibly nutritious, pretty, little powerhouse of a smoothie.

Oh and I should probably mention that not only does our pretty little, blissfully delicious smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, gluten free, refined sugar free, 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.

Blueberry Chai Chiller
{Vegan. Gluten Free & Paleo Friendly}
Makes 1 nice tall, creamy, dreamy, subtly sweet, perfectly spiced, antioxidant rich, blissfully delicious, blueberry chai chiller

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)

1/2  cup of frozen blueberries

1 Tablespoon of coconut butter– optional but recommended

1/2 teaspoon of ground cinnamon

1/8th of a teaspoon of nutmeg

1/8th of a teaspoon of cardamom

1/8th of a teaspoon of coves

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

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

Chia Seeds

Freeze dried blueberries

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, freeze dried blueberry crumbles and chia seeds if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured 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


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 🙂


Leave a Reply

Your email address will not be published. Required fields are marked *