F-F-F-Friday baby!!!!!!!!!!

How’s your week been?

Good? I sure hope so 🙂

My week has been good, nice and productive which is just the way I like it although, it has gone by kinda fast . . . not sure how I feel about that . . . anyways . . .

So, Friday is here again which means it’s time for another round of fit friday fun, whose ready to come workout with me?

You?! Awesome – thought you might be keen 😉

I’m thinkin’ it’s been a while since we had ourselves a good ol’ fashioned, lower body workout hasn’t it?

I love, love, love to work the lower body. If I had to choose between upper and lower body workouts I would choose lower every single time!

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 😉

So, today sweet invisible internet friend of mine we are going to have ourselves one short, sharp, hard and fast lower body workout!

Nothing complicated, basic movements done with good form for a killer lower body session.

Whose ready to work those legs?!

Come on you know you wanna!

Long (← I wish), lean, strong legs here we come baby!

So, here’s what we are going to do –

4 simple lower body exercises – Step ups, deadlifts, reverse lunge, squats – we will do 10 reps of each exercise and then we will indulge in a delicious 60 seconds rest before repeating the entire sequence through twice more for a total of 3 rounds, sound good?

Ok good – So, 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.

If you are new to lifting or don’t have access to any weights you could absolutely do this workout with no equipment at all, just use your bodyweight as resistance. Even without any additional weights you will have yourself an awesome workout, promise.

4 exercises x 10 reps each for a total of 3 rounds – easy!

I want you to really push yourself though, 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!

It’s doesn’t have to be complicated people, sometimes less really does = more.

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 baby –

Lower Body Burning Workout

As always make sure you are nice an warm before you start ay 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.

Workout destroyed baby!!

Don’t forget to give me a shout out when you’re done ok – hit me up in the comments below  via the Facebook page on Twitter or on Instagram

Now go have yourself a killer day xoxo