Alright party people, it’s that time again, time for another round of Fit Friday Fun, are you ready?!

Today I’m sharing one short, sharp lower body workout that you can get in and get done in less than 20 minutes ,  with or without equipment, totally your call – what do you say, are you in?

You guys know how how much 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 😉

So, here’s what we are going to do –

5 exercises,

✳️ Glute Bridges
✳️ Step Ups
✳️ Reverse Lunges
✳️ Squats
✳️ Curtsy Lunges
♻️ x 4 rounds
❤️ Add/remove weight & rest as needed

We will aim to do 8-10 reps of each exercise (count reps per leg for step ups and lunges) then repeat the entire sequence through for a total of 3 rounds, resting as needed. Sound good?

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

Just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking 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 end of each set or 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 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.

Not even kidding, this was me the day my first attempt at this workout –

Just because you’re “only” using your body-weight as resistance doesn’t not make this an easy workout. 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.

You have been warned 😉

For our fully functioning/more advanced lifters who might be looking to make things a little more challenging – 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.

The final reps in each set should be tough!

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 –

15  Minute
“Step to it”
Lower 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 smoothie recipe . . .

How does a nice tall, subtly sweet, creamy, dreamy, delicious, nutritious, salted caramel iced matcha latte sound?

I love the way the earth tones of that magnificent matcha marries with the subtle sweetness of those magical medjool dates – it’s subtly sweet, deliciously dreamy and simply divine!

And, not only does it taste like straight up heaven in a cup but, it also happens to be  rich in antioxidants, high in calcium, potassium, magnesium, iron and fiber.

It’s a natural anti-inflammatory.

Great for stabilizing blood sugar, balancing hormones, enhancing mood, aid concentration and restoring energy levels (both mental and physical).

And it’s also great for post work out recovery, gut health as well as the health of your hair, skin and nails!

Super smoothie say whaaattttt?!

So much goodness served up in one creamy, dreamy pretty little cup!

Oh and I should probably mention that not only does our creamy, dreamy, nutritional powerhouse of a super smothie taste like an absolute dream but, it also happens to be vegan, gluten free, sugar free, dairy free, banana free (!!!) keto and paleo friendly!!!

So matcha 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.

 

 Salted Caramel Iced Matcha Latte
Vegan – Gluten Free – Dairy Free – Sugar Free – Banana Free – Keto &  Paleo Friendly
Makes 1 nice tall, subtly sweet, creamy, dreamy, lightly salted, seriously healthy, matcha latte

Ingredients –

1/4 cup coconut or Greek style yogurt

3/4 cup unsweetened vanilla almond milk (or milk of choice)

1/2 cup of (pre-steamed & frozen) cauliflower – you cant taste it, promise

1 teaspoon of matcha green tea powder

1-2 medjool dates, pit removed

1 Tablespoon of cashew or almond butter

A pinch of salt

1 teaspoon of maca powder – optional for hormone balance

1/2  teaspoon of vanilla (or 2-4 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1-2 scoops of  Vital proteins unflavored collagen peptides – Optional for an extra does of protein and gut healing goodness

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

Optional for serving –

Cacao nibs

Coconut flakes

Matcha powder

A drizzle of healthy homemade 2 minute salted caramel

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 dust with matcha if desired.

You could also add in a scoop of protein powder (vanilla or unflavoured would work really well in this recipe for an extra, 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

And don’t forget . . .

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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