Alright party people, it’s that time again, time for another round of fit Friday fun, are you ready?!

Last week we worked on sculpting our shoulders so today I thought we would have ourselves 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, what do you say, are you in?!

✳️6 exercises
✳️8 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 –

6 exercises – Super Person – Glute Bridge – V-Ups – Squats – Step Ups and Reverse Lunges  – we will do 8-10 reps of each exercise (count reps per leg for step ups and lunges ) and repeat the entire sequence through for a total of 3 rounds, 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 –

“Peachy Keen”
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 bonus smoothie recipe . . .

How does a nice tall, subtly sweet, creamy, dreamy, vanilla spiked, berry-licious smoothie sound?

I don’t know about you but berries and cream always sounds good to me and you guys, this smoothie seriously is the goods!

It literally tastes like straight up dessert 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 delicious, nutritious, berry-licious smoothie taste like an absolute dream but, it also happens to be vegan, dairy free, sugar free, keto and paleo friendly – so much to love I tell you ❤️❤️❤️

Berries and Cream Super Smoothie
{Vegan. Gluten Free, Sugar Free & Paleo Friendly}
Makes 1 nice tall, subtly sweet, creamy, dreamy, secretly healthy, vanilla spiked, berry-licious 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 cup frozen mixed berries

1 Tablespoon of cashew butter (or 2 Tbsp raw cashews – soak in boiling water for 5-10 before blending)

1 teaspoon of chia seeds + extra for serving

1 Tablespoon of hemp seeds + extra for seriving

1-2 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia ) – depending on how tart your berries are.

A pinch of pink salt

1 teaspoon of maca – optional for hormone balance

1 scoop of Vital proteins unflavored collagen peptides optional for an extra boost of protein and gut healing goodness

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

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 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 –

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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