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 should be able to get in and get done in less than 20 minutes what do you say, are you in?!

♦ 5 exercises
♦ 10 reps each
♦ x 4 rounds – or as many rounds as pretty in 20 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 –
♦ Deadlift –  use a broom if you don’t have access to weights or a gym
♦ Lunge
♦ Squats – any kind you like
♦ Curtsy Lunge
♦ Mountain Climbers – or knee to elbow plank

Aim to do 10 reps of each exercise (count reps per leg) and repeat the entire sequence through for a total of 4 rounds, or as many rounds as pretty in 20 minutes, sound good?

Now, just because 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 –

20 Minute
“Dead Set Legend”
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,  secretly healthy, seriously chocolaty, choc fudge cookie dough crunch shake sound?

You guys, this smoothie, so, SO delicious!

Decadent and rich, seriously chocolaty and choc full of choc chips!

No one would ever know that it also happens to be good for you!

Packed with protein, high in magnesium and loaded with gut healing goodness!

I won’t tell if you don’t!

And, not only does our delicious, nutritious, smoothie like straight up dessert but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, Sugar free, Low Carb, Vegan, Keto and Paleo friendly – so much to love I tell you and love it you will!

It really is simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.

 

Healthy Choc Fudge Cookie Dough Crunch Shake

Dairy Free – BANANA FREE – DATE FREE – Sugar free – Low Carb – Vegan – Keto – Paleo  

Makes 1 all natural, creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy super smoothie

Ingredients –

1/2 cup vanilla yogurt (or 1-2 scoops of your fave ice cream or fro-yo)

1/2 cup unsweetened vanilla almond milk (or milk of choice) – more or less to desired consistency

1 teaspoon of vanilla

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

1 Tablespoon of almond butter – sub 2 Tablespoons of raw almonds, soak in boiling water for 10 minutes before blending if you don’t have a high powered blender

1/2 teaspoon of instant espresso (or 1/2-1 full shot of your fave brew) – optional but recommended to help enhance the richness of the chocolate

1 Tablespoon of choc chips (or cacao nibs)

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

NOTE – If you prefer a sweeter shake, add 1/2-1 tsp monk fruit sweetener, a few drops pf liquid stevia, maple syrup, honey or sweetener of choice to taste – I didn’t add any.

Optional add ins;

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

1 teaspoon of maca – for hormone balance

1-2 scoops of  collagen – for gut healing goodness

1 teaspoon of uplift food – daily dose of prebiotics

1 Tablespoon of chocolate creamer – makes it extra lush

1 scoop protein powder  – for extra protein ( I think vanilla, chocolate or unflavored would work best in this recipe)

Chocolate cookies, crumbled – for serving

Method –

1 – Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.

2 – Pour into a chilled glass or mason jar then top with toppings of choice – I use coconut shreds, cacao nibs (or a shaving or dark chocolate) always.

Enjoy xo

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 remember;

and have yourself a killer day xoxo

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Question of the day –

Upper Body, Lower body or total body? What’s your fave way to workout? Lower body is my fave! ♥

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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