It’s time for our much loved “Fit Friday Fun” to make a comeback!

Excited much?!

I think yes!!!!

I thought we would kick things off with a short, sharp 25 minute lower body workout what do you say, are you in?

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 😉

Your heart rate will be pumping, endorphin’s flowing ah how I love that post workout rush!

Seriously how satisfying is that feeling you get once you finish that final rep?!

So, here’s what we are going to do –

5 basic exercises, 10 reps each and we will repeat for a total of 4 rounds, sound good?

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

We will move from one exercise to the next with minimal/no rest in between then once we have completed 10 reps of each exercises we will take 1 full delicious minute of rest/recovery before repeating for a total of 4 rounds.

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.

I want you to really push yourself, 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  –

25 minute Lower Body 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.

Speaking of dessert make sure you give your body some super delicious post workout re-fuel.

This strawberry banana smoothie is one of my faves and always goes down a treat, its packed with protein, low GI carbs which will help refuel and re-energize that beautiful body of yours. You can click here to grab the recipe 🙂

It also happens to be vegan, dairy free and Paleo friendly 🙂

You could always add a scoop of protein powder for an extra boost and I highly recommend you finish it with a sprinkling of our healthy, homemade pumpkin & cranberry grain free “granola” ♥♥♥

Love this quote that Jen Comas shared on the Girls Gone Strong Instagram account – “No food-y, no booty” – I love it because it’s true. Eat, nourish, thrive baby 🙂

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