Alright party people, whose ready to get their workout on?!

It’s been a minute since we had ourselves a solid shoulder session so today I’m thinking  it’s time , what do you say, are you in?!

Today I’m sharing a short, sharp, shoulder sculpting workout that  you can get in and get done in just 15 minutes !

Yes my friend you read that right, just 15 minutes!

But, believe me when I say this workout is no joke, just because it’s short doesn’t mean it’s not effective, trust me . . . when you’re done with this workout, your heart rate will be pumping, endorphin’s flowing, metabolism firing and um your arms may feel a little like jelly, FYI . . .

. . . you have been warned.

But, this short, sharp shoulder sculpting workout will also  leave you feeling strong and energized ready to take on the rest of your day!

So, here’s what we are going to do –

6 execises;

♦ Front Raise
♦ Lateral Rise
♦ Reverse Flu
♦ Bicep Curl
♦ Arnold Press
♦ Tricep Dips

We will aim to do 10 reps of each exercise  then repeat the entire sequence through for a total of 3 rounds, resting as needed sound good?

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

Grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Just 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 –

– 15 Minute –
Shoulder Sculpt

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 this weeks smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, secretly healthy, choc mint cookies & cream shake sound?

Think traditional vanilla bean cookies and cream ice cream meets mint choc chip in one delicious cup!   This flavor combination is BAE’s absolute fave – and it passed her very in depth analytical test with flying colors!

Subtly sweet, deliciously creamy, choc full of choc chips, swirled with vanilla and a hint of minty freshness.

And, not only does our delicious, nutritious, pretty little dessert inspired smoothie like straight up dessert but, it also happens to be Dairy free (if you want),  BANANA FREE, DATE FREE, refined 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.

 

Choc Mint Cookies & Cream Shake
{Dairy Free – BANANA FREE – DATE FREE – Refined Sugar Free – Low Carb – Vegan – Keto – Paleo Friendly}
Makes 1 all natural, creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy super smoothie

Ingredients –

1/2 cup vanilla coconut yogurt (or  Greek style yogurt)

3/4 cup unsweetened vanilla almond milk (or milk of choice)

1 Tablespoon (firmly packed) of fresh mint leaves – or 1/4 tsp peppermint extract or 1 drop peppermint oil – more or less to taste

1 Tablespoon of choc chips (or cacao nibs)

1 teaspoon of vanilla

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 Tablespoon of cashew (or coconut butter) butter – sub 2 Tablespoons of raw cashews, soak in boiling water for 10 minutes before blending if you don’t have a high powered blender – healthy fats for brain function but also makes it extra lush.

1 teaspoon of maca – for hormone balance

1-2 scoops of Vital proteins unflavored collagen peptides – for an extra boost of protein and gut healing goodness

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

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 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 remember;

and have yourself a killer day xoxo

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Question of the day –

What’s workouts are you loving lately?

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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