F-F-Fri-Yay baby!!!!!

And you know what that means, time for another round of Fit Friday Fun!!!!

Today, I thought I’d we’d have ourselves a short and sharp, total body HIIT style workout  that you can anytime, anywhere in less then 20 minutes, no equipment required!

Get in, get it done, and get on with living!

So, here’s what we are going to do –

✳️ 25 x Squats
✳️ 20 x (total) Lunges
✳️ 15 x Sit Ups
✳️ 10 x Push Ups
✳️ 5 x Burpees

We will do stated reps of each exercise  (10 reps per leg for lunges) and repeat the entire sequence through for a total of 4 rounds, as many rounds a pretty, in 15 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?!

Nothing complicated, basic movements done with good form for a short but effective total body workout.

And remember, 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 –

“Coming Down The Ladder”

Total Body HIIT 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, light, fresh, creamy, dreamy, blackberry and lavender cheesecake smoothie sound?

You guys, this smoothie . . . the tart-sweetness of those berries combined with the subtle floral hint of lavender, buttery cashews and a zesty hit of lemon . . . literally taste like straight up dessert and I know you are going to absolutely LOVE IT!!!!

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 or anytime for that matter because, yummmmmmm #treatyoself

Oh and I should probably mention that not only does our delicious, nutritious, pretty little, smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, BANANA FREE, low carb, keto and paleo friendly – so much to love I tell you ❤️❤️❤️

Blackberry Lavender Cheesecake Smoothie
{Banana Free. Sugar Free. Dairy Free. Gluten Free. Vegan. Keto & Paleo Friendly}
Makes 1 nice tall, light, fresh, creamy, dreamy, tart and tangy, subtly sweet, lavender scented smoothie that tastes like straight up dessert.

Ingredients –

1/4 cup coconut or Greek style yogurt

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

1/2 cup frozen blackberries

1 Tablespoon cashew butter (or 2 Tbsp raw cashews – soak in boiling water for 10 mins then drain before blending)

1/2 teaspoon of vanilla

1/4 teaspoon lavender (or 1 drop of lavender oil)

1/2 teaspoon of freshly grated lemon zest

A pinch of salt

1 teaspoon of maca powder – optional for hormone balance

1-2 scoops of Collagen – 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 –

Coconut Flakes

Lavender

Method –

1 – Place all smoothie ingredients into a blender and process until smooth and creamy.

2 – To serve, pour into a chilled glass/mason jar or bowl and top with shredded coconut and fresh mint 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 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

Now go,

and have yourself a killer day 👊🏼 xoxo

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Question of the day –

Upper body, lower body, full body circuit – what’s your fave way to get your workout on?!

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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