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

And boy are we going to have some fun today!

Today I’m sharing a short, sharp lower body workout that you can get in and get done in just 20 minutes , with or without equipment, totally your call.

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 –

✳️ 7 exercises
🌟 Step Up
🌟 Reverse Lunge
🌟 Squat
🌟 Squat Jumps
🌟 Curtsy Lunge
🌟 Side Lunge
🌟 Burpees – you know you love em’
✳️ x 10 reps each
♻️ x 3 rounds
❤️ Boomshakalocka, done 👊🏻

Aim to do 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, or as many rounds as pretty in 20 minutes, resting as needed. Sound good?

Keep in mind that 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?

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

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, 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 Minute

“Two Step”

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 bonus smoothie recipe . . .

How does a nice tall, decadent, rich, subtly sweet, deliciously indulgent, secretly healthy, chai spiced peanut butter cup smoothie sound?

You guys, this smoothie . . .

The decadent richness of cacao combined with a splash of vanilla , creamy dreamy peanut butter butter and a gentle heart and belly warming hum of chai inspired spices . . .

It really needs no introduction, it’s every bit as delicious as it sounds, if not more!

It’s everything I want in life all served up in one pretty little cup and I know you are going to just love, love, LOVE it!

It really is simply divine, the perfect way to treat yo’ self while you re-fuel and re-energize yourself on this fabulous Friday.

Oh and I should probably mention that not only does our deliciously indulgent, secretly healthy, dessert inspired smoothie 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 ! ❤️❤️❤️

Chai Spiced Peanut Butter Cup Smoothie
{BANANA FREE – Vegan – Gluten Free – Dairy Free –  Refined Sugar Free & Paleo Friendly}
Makes 1 nice, tall, decadent, rich, subtly sweet, deliciously indulgent, secretly healthy, seriously chocolaty, creamy, dreamy, chai spiced, peanut butter swirled smoothie that tastes like straight up dessert!

Ingredients –

1/4 Cup of vanilla coconut or Greek style yogurt

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

2 Tablespoons of Peanut butter – Powdered peanut butter works too – Sub nut/seed butter of choice

1 Tablespoon of cacao

1/2-1 teaspoon of healthy, homemade chai spice mix – depending on how spicy you like it

1/2 teaspoon of vanilla

A pinch of pink salt

For a sweeter smoothie add 1 medjool date or 1 Tbsp of maple syrup/honey

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 protein powder – for extra protein – I use Proganics Vanilla whey – you can use EMS10 to get 10% off

Method –

1 – Place all ingredients into blender and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with coconut flakes, cacao nibs an extra drizzle of PB and a cheeky shaving of dark chocolate if desired.

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 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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