It’s that time again, time for another round of fit Friday fun!!!!

And boy are we going to have some fun today!

Last week we worked on sculpting our shoulders so today I thought we would have ourselves a  short, sharp, lunge filled, lower body workout that you can get in and get done in just 20 minutes with or without equipment, totally your call, what do you say, are you in?!

♦ 7 exercises
♦ 10 reps each
♦ x 3 rounds
♦ Boomshakalocka, done

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.

So, here’s what we are going to do –

7 exercises –

♦ Forward lunge
♦ Squat
♦ Reverse Lunge
♦ Sumo Squat
♦ Curtsy Lunge
♦ Side Lunge
♦ Jump Squat

Aim to do 8-10 reps of each exercise (count reps per leg for lunges ) and repeat the entire sequence through for a total of 3 rounds, or as many rounds as pretty in 20 minutes, sound good?

Now, I’m not allocating any specific rest breaks in today’s workout, the aim is to move from one exercise to the next with minimal/no rest in between  but, that does not mean you don’t take 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 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 4 rounds, deal?

Now, for those of you are just starting out or are new to lifting feel free to do this workout without any added weight, believe me when I say 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.

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, 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.

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 Minutes
“Off the Clock”
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 for our smoothie recipe . . .

How does a nice, tall, subtly sweet, deliciously indulgent, creamy, dreamy, fun and festive,  lamington super smoothie sound?!

Just quickly for my international friends who may not know what lamington’s are (the horror !!! ) A lamington is basically a deliciously buttery, light and fluffy, vanilla sponge cake that is filled with jam then smothered in a decadent and rich, fudgey chocolate frosting & covered with finely shredded coconut.

Soooo good!

And you guys, this smoothie . . .

Absolutely incredible!

The richness of cacao combined with, buttery cashews,  a splash of vanilla, sweet raspberries and hum of coconut.

Subtly sweet, deliciously indulgent, secretly healthy, simply, divine!

And, not only does our dessert inspired smoothie taste like an absolute dream but, it also happens to be BANANA FREE, refined sugar free, dairy free (if you want) vegan, low carb, keto and paleo friendly – so much to love I tell you !

But, most importantly, it really is just down right delicious, the perfect way to treat yo’ self on this fabulous Friday (or any day really because, yummmmmmm)

Enjoy xo

Healthy Lamington Super Smoothie
Makes 1 nice, tall, subtly sweet, creamy, dreamy, super smoothie

Ingredients –

1/2 cup of coconut or Greek style yogurt

1/2 cup coconut milk – sub unsweetened vanilla almond milk (or milk of choice – I ♥ Ulu Hye Plant Based Mylk’s ) + 1/2 teaspoon of coconut extract

1 Tablespoon of cacao

1/4 cup of frozen raspberries

1 Tablespoon of cashew butter (sub 2 Tablespoons of raw cashews, soak in boiling water for 10 mins – then drain – if you don’t have a high powered blender)

1/2 teaspoon of vanilla

A pinch of pink salt

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

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best) Keto friends sub 1/3-1/2 an avocado – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1 teaspoon of maca – for hormone balance

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids

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

1 scp protein powder – for extra protein (vanilla or unflavored would work best in this recipe) – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Up to 1 Tablespoon of MCT oil – brain boosting energy

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 toppings of choice – I love to use coconut shreds & cacao nibs, always.

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 have yourself a killer day xoxo

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Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts 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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