Last week we did legs so today I’m thinking this weeks it’s time to work those shoulders and arms, what do you say, are you in?!

Ok good, because today I’m sharing a short, sharp, upper body workout that you can get in and get done in around 20 minutes!

✳️4 exercises
✳️10 reps each
♻️x 4 rounds
✳️Boomshakalocka, done 👊🏻

Here’s what we are going to do –

4 exercises –  Bent over rows – Bicep Curls – Overhead Press and Tricep Extentions (or dips if you prefer)

We will aim to do 10 reps of exercise and repeat the entire sequence through for a total of 4 rounds, sound good?

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

I should warn you though, just because you’re workout is short doesn’t mean it’s not effective, believe me when I say by the final round you will be feeling a nice little fire burning in those beautiful biceps (hence the name – “inferno” ) and um . . . FYI –

The struggle is so real!

That being said, I guarantee after this workout you will be feeling strong and energized ready to take on the rest of your day!

Now, I’m not allocating any specific rest breaks in today’s workout but 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 Shoulder Shaping 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, decedent, rich, subtly sweet, deliciously indulgent, creamy, dreamy, secretly healthy, seriously chocolatey, red velvet smoothie sound?

The combination of that deep, earthy sweetness of beets combined with the, decadent , richness of the cacao + a splash of vanilla, a spoonful of coconut butter just marries so perfectly together, it really does taste all kinds of incredible and, I know you’re going to just love, love, love it!

Oh and I should probably mention that not only does our decadent and rich, creamy, dreamy, seriously chocolatey, red velvet smoothie taste like an absolute dream but, it also happens to be vegan, sugar free, dairy free, banana free, keto and paleo friendly!!!

So much to love I tell you ❤️❤️❤️

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.

Healthy, {Banana Free} Red Velvet Smoothie
∗Vegan – Dairy Free – Sugar Free – Keto &  Paleo Friendly∗
Makes 1 nice tall, decadent, rich, creamy, dreamy, subtly sweet, seriously chocolatey, secretly healthy, banana free, red velvet super smoothie

Ingredients –

1/3 cup coconut or Greek style yogurt

2/3 cup unsweetened vanilla almond milk (or milk of choice)

1/3 cup of beets (preferably steamed and pre-frozen and, not the pickled kind!)
*Could also sub 1 Tbsp beet powder

1 Tablespoon of cacao

1 Tablespoon of coconut butter

1 teaspoon of maca

1 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

A pinch of salt

1 scoop of Vital proteins unflavored collagen peptides optional

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

Optional but recommended for serving –

Cacao nibs

Coconut Flakes

Freeze dried strawberries

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, cacao nibs and dried berries if desired.

* For a sweeter smoothie feel free to add 1 pitted medjool date or 1 Tbsp of maple syrup or honey

You could also add in a scoop of protein powder (chocolate, 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

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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