Alright party people I’m going to keep this short and sweat I mean sweet 😉 for you today because I have a million things to get done and you know what they say, a fast games a good game right?!

I know what you’re thinking, “Em if you’re so busy why not just skip the workout?!” and you know what?! Even though I’m having an insanely busy week I still make 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 any 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.

When I know I’m in for such a busy week, I like to plan a workout that I can get in and get done quickly and efficiently, one that will work my entire body in one session because, well, as much as I love them, sometimes I just don’t have time to mess with upper-lower body splits.

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!

Today’s workout is a short sharp, total body workout that you can get done in just 20 minutes!

We are going to do just 5 simple exercises that will 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 – Lunge – Push ups – Glute bridges & Triceps dips – we will do 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?

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. 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.

Body-weight workouts are great for those who are just starting out and they are also really effective in checking form which is so, so important

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging by all means, feel free to add some weights – 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 –

– 20 Minute –
Up & At Em’
Total 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 . . .

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, delicious, nutritious, subtly sweet, creamy, dreamy, secretly healthy caramel apple smoothie sound?

Let me tell you, you guys are going to love, love, love this smoothie!

The natural sweetness of the apple combined with our frozen banana, a splash of vanilla and a drizzle of maple syrup – so simple I know but you guys, so much deliciousness I tell you! This smoothie tastes like caramel apple soft serve ice cream!!!!

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.

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

Caramel Apple Smoothie {Vegan. Gluten Free & Paleo Friendly}
Makes 1 all natural, light, fresh, thick, creamy, deliciously dreamy, subtly sweet, seriously divine, secretly healthy, caramel apple smoothie

Ingredients –

1/3 cup coconut or Greek style yogurt

1/2 cup unsweetened vanilla almond milk (or milk of choice)

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

1/4 cup apple puree’

1 Tablespoon of maple syrup

1 teaspoon of vanilla extract

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

For serving –

1 Tablespoon of coconut flakes

A pinch of ground cinnamon

1 teaspoon of crushed walnuts

A drizzle of maple syrup

Method –

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

2 – To serve, pour into a chilled glass/mason jar or bowl and top shredded coconut, crushed walnuts, a pinch of ground cinnamon and a drizzle of maple syrup if desired.

Note – You could also add in a scoop of protein powder (vanilla or unflavoured would work really well in this recipe) 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,

have yourself a killer day xoxo

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Question of the day –

What workouts are you loving lately?!

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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