You know what that means, it’s time for another round of fit Friday fun and boy are we gonna have some fun today!

Today I’m sharing a short and sharp total body workout that you can do, anytime, anywhere in just 15 minutes! No equipment required!

I don’t know about you but, as much as I love my to get my workout on, I don’t like spending hours at the gym and the thing is, you don’t need to! With the right combination of exercises you can have an awesome workout in next to no time at all.

In today’s workout we are going to do just 5 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 and you will be feeling strong and energized ready to take on the rest of your day!

So, here’s what we are going to do –

5 exercises,

✳️ Glute Bridges
✳️ Push Ups
✳️ Mountain Climbers
✳️ Up & Down Planks &
✳️ Squat Jumps
♻️ x 4 rounds
❤️ Resting as needed
✳️Boomshakalocka, done 👊🏻

We will do 10 reps of each exercise  (count reps per leg for mountain climbers) and repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty in 15 minutes.

The aim here is to move from one exercise to the next with minimal/no rest in between – That being said, I want you to listen to that beautiful body of yours and rest as needed.

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?!

Catch your breath, grab a drink then get straight back into it, deal?

Although 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 –

15 Minute

“All Fired Up”

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 . . .

How does a nice tall, creamy, dreamy, subtly sweet, perfectly spiced, banana free pumpkin pie smoothie sound?

Oh you guys, this smoothie . . . so creamy, so dreamy, so delicious, so nutritious, it literally tastes like straight up dessert and I know you are going to just love, love, LOVE it!

It’s everything you love about a big ol’ slice of pumpkin pie (complete with a heaping scoop of your fave ice cream) all served up in one pretty little cup, no baking required!!!!

And, not only does it taste like an absolute dream but,  it also happens to be vegan, gluten free, dairy free, refined sugar free, BANANA FREE (!!!), keto and paleo friendly!!!

So much to love I tell you and love it you will ❤️❤️❤️

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.

Healthy {Banana FREE} Pumpkin Pie Smoothie
*Banana Free – Dairy Free – Sugar Free – Vegan -Keto &  Paleo Friendly∗
Makes 1 nice tall, subtly sweet, creamy, dreamy, perfectly spiced, banana free, pumpkin pie smoothie

Ingredients –

2 Tablespoons of coconut or Greek style yogurt

2/3 cup unsweetened vanilla almond milk (or milk of choice)

1/2 cup of pumpkin puree (canned or fresh / pre-roasted / pureed & frozen )

1 Tablespoon of almond butter – or 2 Tablespoons of almonds (soak for 10 mins in boiling water if you don’t have a high powered blender.)

1 teaspoon of vanilla

1 date, pitted (pit removed – 2 if you prefer a sweeter smoothie – sub 1-2 Tbsp maple syrup or honey)

1 teaspoon of healthy, homemade pumpkin spice mix

A pinch of salt

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

Optional add in’s;

1 teaspoon of maca – optional for hormone balance

1-2 scoops of Vital proteins unflavored collagen peptides optional for an extra boost of protein and gut healing goodness

1 scp of protein powder ( vanilla or unflavored would work best here)  – for extra protein

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, cookie crumbles  and whatever toppings your pretty little heart desires.

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

Remember;

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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