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

Today I’m sharing a short, sharp lower body workout that you should be able to get in and get done in around 20 minutes , what do you say, are you up for the challenge?

So, here’s what we are going to do –

4 exercises;

✳️ Deadlifts
✳️ Goblet Squats
✳️ Step Ups &
✳️ Reverse Lunges

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

Remember, 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?!

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, 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, grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, your EmPack, 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 –

20 Minute

– Up & at em’ –

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, creamy, dreamy, subtly sweet, deliciously nourishing, perfectly spiced, anti-inflammatory,  secretly healthy banana milkshake sound?

Not only does this glorious golden milkshake taste like an absolute dream but,  it also happens to be quite the nutritional powerhouse! 😋👊🏻💛

It’s rich in antioxidants, a natural anti-inflammatory, it’s great for digestion, great for heart health, will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity!  💛💛💛

How is it possible that one pretty little cup can pack such a serious nutritional punch and be all kinds of delicious?!

I honestly have no idea how it’s possible I just know that it is!

Close your eyes, take a sip and experience the magic for yourself.✨💛✨

Oh and I should probably mention that not only does our delicious, nutritious, milkshake taste all kinds of incredible but, it also happens to be vegan, dairy free, refined sugar free, and paleo friendly – so much to love I tell you ❤️❤️❤️

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday.

Golden Spiced Banana Milkshake
{Vegan. Gluten Free, Dairy Free, Refined Sugar Free & Paleo Friendly}
Makes 1 nice tall, creamy, dreamy, subtly sweet, perfectly spiced, deliciously nourishing, anti-inflammatory banana milkshake

Ingredients –

2 Tablespoons of  coconut or Greek style Yogurt

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

1 small overripe banana (preferably pre-frozen)

1 Tablespoon of cashew butter  – or 2 tablespoons of raw cashews, soak in boiling water for 5-10 mins before blending if you don’t have a high powered blender.

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

1/2 teaspoon of ground turmeric

1/4 teaspoon of ground cinamon

1 small piece of fresh ginger (or 1/4 teaspoon of ground ginger)

A pinch of pink salt

1 pinch of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those important nutrients in the turmeric! You can’t taste the pepper, promise.

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

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

Optional but recommended for serving –

Coconut flakes

Turmeric

Cacao nibs

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 and spices if desired.

NOTE – You could also add in a scoop of protein powder (vanilla or unflavoured would work best in this recipe ) for an extra boost of protein

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 ;

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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