F-F-Friday baby!!!!!!

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 should be able to get done in around 20 minutes!

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 4 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!

Ah how I love that post workout rush!

So, here’s what we are going to do –

4 exercises,

✳️ Speed Skaters
✳️ Good Mornings
✳️ Thrusters
✳️ Russian Twists

We will do 10 reps of each exercise  (count reps per side for speed skaters & Russian twists) and repeat the entire sequence through for a total of 4 rounds, or as many rounds a pretty in 20 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?

Grab yourself a weapon of choice – a set of dumbbells, a barbell, your EmPack, 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!

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 “Build and Burn” 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 smoothie recipe . . .

How does a nice tall, creamy, dreamy, subtly sweet, antioxidant rich, buzzin’ blueberry smoothie sound?

Oh you guys, this smoothie . . . blueberries + banana + a drizzle of honey and a sprinkling of cinnamon and ginger . . .

You are going to love, love, LOVE it!

And, not only does it taste like an absolute dream but,  it also happens to be vegan, gluten free, dairy free, refined sugar free 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.

Buzzin’ Blueberry Smoothie
∗ Gluten Free – Dairy Free – Refined Sugar Free – Keto &  Paleo Friendly∗
Makes 1 nice tall, subtly sweet, perfectly spiced, deliciously creamy, seriously dreamy, honey spiked, blueberry smoothie

Ingredients –

1/4 cup coconut or Greek style yogurt

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

3/4 cup of frozen blueberries

1/2 a banana (I prefer to use really ripe & pre-frozen)

1 Tablespoon of coconut butter

1 teaspoon of honey

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

A pinch each of cinnamon & ginger

A pinch of salt

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

Optional add in’s –

1 scoop of Vital proteins unflavored collagen peptides – for protein and gut healing goodness

Optional but recommended for serving –

Coconut Flakes

Chia seeds

Freeze dried berries

Bee pollen

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, chia seeds and dried berries 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 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

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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