Alright party people whose ready to get their workout on?

You may recall that I happened to mention just a few days ago that I am having one insanely busy week this week!

Really, truly, insanely busy!

But, although I’m having an insanely busy week I still made sure I set aside some time to get my workout on.

Working out is such a huge stress reliever for me. It helps me burn off all that unwanted anxiety and negative energy and helps me to feel energized, recharged and focused ready to take on whatever the day may throw at me so it’s really important (to me) that I make time to get in and get something done.

Knowing that I was in for such a busy week I needed a workout that I could get in and get done quickly and efficiently, that would work my entire body in one session because, well, I just don’t have time to mess with upper-lower body splits this week.

So, today I’m sharing a short and sharp total body workout that you get done in less than 30 minutes!

I’ve said it before and I’ll say it again, with the right combination of exercises you can have an awesome workout in next to no time at all, and that my friend is what we are going to do today!

In today’s workout we are going to do just 5 simple exercises that incorporate most of your major muscle groups, I’m talkin’ quads, glutes, hamstrings, back, lats, delts/shoulders, chest, biceps and abs/core which means you get serious bang for your workout buck!

Just because your workout is short doesn’t mean it’s not effective, trust me. When you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing!

Ah how I love that post workout rush!

So, here’s what we are going to do –

5 basic exercises – Squat – Push Press – Deadlift – Bent over row & Walking Lunges – we will do 8-10 reps of each exercise and repeat the entire sequence through for a total of 3 rounds, got it?

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

We will move from one exercise to the next with minimal/no rest in between then once we have completed all reps of each exercises we will take 1 full delicious minute of rest and recovery – catch your breath, grab a drink then we get straight back into it and repeat for a total of 3 rounds, deal?

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.

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 –

 30 Minute Full Body Super Circuit

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 post workout refuel – Smoothies are a great option for your post workout refuel, they make it super easy for the body to absorb and digest those precious nutrients, they are seriously convenient, quick and easy to prepare and, a great option for those of us who don’t have much of an appetite post workout.

It’s so important to nourish and re-energize your body post workout, you want to make sure you give those muscles some fuel so that they can rebuild and repair themselves after working so hard.

How does a nice tall, light, fresh, ice cold, delicious, nutritious, banana coconut cream smoothie sound?

This bad boy is packed with protein, and low GI carbs will help refuel and re-energize that beautiful body of yours.

It also happens to be vegan, dairy free and paleo friendly but, most importantly, it’s downright delicious.

It’s all natural, quick, easy, thick, creamy, light, refreshing, subtly sweet and seriously satisfying with the bonus of tasting like straight up dessert!

Winning!!!!

Banana Coconut Cream Smoothie {Vegan, Dairy Free & Paleo Friendly}
Makes 1 ice cold, light, fresh, subtly sweet creamy, dreamy, banana-coconut smoothie.

Ingredients –

1/3 cup coconut or Greek style yogurt

1/2 cup coconut milk (or milk of choice + 1/4 teaspoon of coconut extract)

1 teaspoon of vanilla

1/2 an overripe banana (preferably pre-frozen)

1/2-1  cup of ice – more or less to taste

Optional but recommended for serving –

Cacao nibs or some roughly chopped dark chocolate chips

Shredded coconut/coconut chips

Freeze dried strawberries

Method –

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

2 – To serve, pour into a chilled glass or mason jar and garnish with a shredded coconut if desired.

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

Because you totally do ♥

Now go 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 🙂

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