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 12 minutes what do you say, are you in?!

♦ 5 exercises
♦ 10 reps each
♦ x 4 rounds – or as many rounds as pretty in 12 minutes
♦ 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 –

5 exercises –

♦ Glute Bridge
♦ Deadlift –  use a broom if you don’t have access to weights or a gym
♦ Walking Lunges
♦ Squats – any kind you like
♦ Jump Squats – or pulse if jumpings not your thing

Aim to do 8-10 reps of each exercise (count reps per leg for lunges ) and repeat the entire sequence through for a total of 4 rounds, or as many rounds as pretty in 12 minutes, sound good?

Now, I’m not allocating any specific rest breaks in today’s workout, 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. Do what you gotta do, OK?!

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 –

12 Minutes
“Tail Whip”
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 smoothie recipe . . .

How does a nice, tall, subtly sweet, deliciously indulgent, creamy, dreamy, brownie batter thickshake sound?!

Dreamy right?!

Well that’s exactly what it is!

Everything you love about a big ol’ spoonful of brownie batter – minus the risky raw eggs – all served up in one pretty little cup!

Subtly sweet, deliciously indulgent, secretly healthy, simply, divine!

And, not only does our dessert inspired smoothie taste like an absolute dream but, it also happens to be BANANA FREE, DATE FREE , Sugar free, dairy free (if you want) vegan, low carb, keto and paleo friendly – so much to love I tell you !

But, most importantly, it really is just down right delicious, the perfect way to treat yo’ self on this fabulous Friday (or any day really because, yummmmmmm)

Enjoy xo

Healthy Brownie Batter Thickshake
Makes 1 nice, tall, subtly sweet, secretly healthy, deliciously indulgent, seriously chocolate thickshake.

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

1/2 cup vanilla almond milk  (or milk of choice)

1 teaspoon of vanilla

1/2-1 teaspoon of instant espresso – optional to help enhance the richness of cacao

1-2 Tablespoons of cacao – depending on how rich you want it

1/2 teaspoon of monk fruit sweetener (coconut sugar or sweetener of choice) – more or less to taste

1 pinch of cinnamon

1 Tablespoon of almond butter (sub 1 Tablespoon of almond meal or 2 Tablespoons of raw almonds, soak in boiling water for 10 mins – then drain – if you don’t have a high powered blender)

A pinch of pink salt

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

Optional add ins;

1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best) Keto friends sub 1/3-1/2 an avocado – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1 teaspoon of maca – for hormone balance

1 teaspoon of uplift food – daily dose of prebiotics

1 teaspoon of flaxmeal – ground flax- healthy fats & extra fiber

1 teaspoon of chia seeds – for fibre & omega 3’s

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids

1-2 scoops of collagen – for  gut healing goodness

1 scp protein powder – for extra protein (vanilla, chocolate, unflavored or even coffee flavored would work in this recipe)

Up to 1 Tablespoon of MCT oil – brain boosting energy

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 toppings of choice – I love to use coconut shreds & cacao nibs, always.

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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