So, it’s just occurred to me that in all these years of us working out together, I haven’t ever shared a solid core workout?! I don’t know how or why I let that slide, especially as a trainer, one of the most common requests clients make is to tone and flatten their tummy-core-abs ?!

Well, that’s about to change my friend because today I’m sharing a short, sharp tummy toning workout that you can get in and get done in just 10 minutes , no equipment required – what do you say,

Nothing complicated, basic movements done with good form for a short but effective tummy toning workout that will leave you feeling strong, energized and ready to take on the rest of your day.

So, here’s what we are going to do – 5 exercises to focus on toning that core ;

Crunch – Reverse Crunch – Bicycle Crunch – Oblique Crunch and Flutter Kicks – we will do 10 reps of each exercise (count reps per side for bicycle crunches – oblique crunches and flutter kicks) and repeat the entire sequence through for a total of 4 rounds.

Once that’s done we will have ourselves a firey little finisher where we will “simply” get into a plank position and hold it, with good form, for as long as possible.

What do you think, sound good?

Now, I’m not allocating any specific rest breaks in today’s workout, the aim is to move from one exercise to the next with minimal/no rest in between  but that does not mean you don’t take 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 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 4 rounds, deal?

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!

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 –

10 minute Tummy Toning 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 for our bonus smoothie recipe . . .

How does a nice tall, subtly sweet, creamy, dreamy, vibrant, delicious, choc chip studded, cherry infused smoothie sound?

A combination of tart, tangy coconut yogurt, sweet juicy cherries and some cheeky cacao nibs (or dark chocolate chips if you like) is not only seriously refreshing but it tastes like an absolute dream!

Hello chocolate and cherries (well chocolate and just about anything really?!) = match made in heaven!

FYI – this tall glass of deliciousness also happens to be packed with protein, heart healthy fats and slow release, low GI carbs which will help to refuel and re-energize that beautiful body of yours.

It really is insanely delicious, the perfect way to treat yo’ self on this fabulous Friday.

Oh and I should probably mention that not only does our pretty pink cherry choc chip chiller taste like an absolute dream, it also happens to be vegan, dairy free and paleo friendly – so much to love I tell you ❤️❤️❤️

Cherry Choc Chip Chiller
{Vegan – Dairy Free – Paleo Friendly}
Makes 1 all natural, subtly sweet, creamy, dreamy, secretly healthy, deliciously indugent 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)

1/2 cup frozen (pitted) cherries

1 Tablespoon of cacao nibs (or dark chocolate chips)

1 Tablespoon of coconut butter

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

1 scoop of Vital proteins unflavored collagen peptides optional for an extra boost of protein and gut healing goodness

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

Optional but recommended for serving –

Coconut flakes

Cacao nibs

Cherries

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 fresh cherries 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 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

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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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