F-F-Friday baby!!!!!!!!!!!

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

So, here’s what we are going to do –

✳️ Forward Lunge
✳️ Reverse Lunge
✳️ Squat
✳️ Squat Jump
✳️ Curtsy Lunge
✳️ Side Lunge
✳️ Burpee
✳️ Mountain Climbers

Aim to do 8-10 reps of each exercise (count reps per leg) then repeat the entire sequence through for a total of 3 rounds, resting as needed. Sound good?

Now you have 2 options on how you can do this – you can complete all reps of each exercise on one leg before switching to the other or, you can alternate legs as you go. Do what you think feels best for you !

And, 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 –

“Put Your Best Foot Forward”
Lower 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 on to our  smoothie recipe . . .

How does a nice, tall, subtly sweet, deliciously indulgent, secretly healthy, perfectly spiced, creamy, dreamy, chocolate chai spiced cherry chiller sound?!

You guys, this smoothie . . .

I am seriously obsessed with it!

The richness of cacao combined with the sweetness of those cherries and that gentle heart warming hum of chai inspired spices really does tastes all kinds of magical!

And, not only does our deliciously indulgent, secretly healthy, creamy, dreamy smoothie taste like an absolute dream but, it also happens to be BANANA FREE, refined sugar free, dairy free (if you want) vegan, keto and paleo friendly – so much to love I tell you !

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

Enjoy xo

Chocolate Chai Spiced Cherry Chiller
{BANANA FREE. Gluten Free, Dairy Free, Sugar Free Vegan , Keto & Paleo Friendly}
Makes 1 nice, tall, subtly sweet, deliciously indulgent, secretly healthy, perfectly spiced, creamy, dreamy, chocolate chai spiced cherry chiller!

Ingredients –

1/2 cup of coconut or Greek style yogurt

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

1 cup of frozen (pitted) cherries

1 Tablespoon of almond butter

1 teaspoon of vanilla

1/2 teaspoon of healthy, homemade chai spice mix

A pinch of pink salt

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

Optional add ins;

1 teaspoon of maca – for hormone balance

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 unflavored collagen – for an extra boost of protein and gut healing goodness

1 scp protein powder – for extra protein (vanilla or unflavored would work best in this recipe)

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

Remember ;

Now 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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