With Christmas is just a few days away I thought it would be fitting that we have ourselves a fun and festive holiday workout, that you (and your family can do) can do anytime, anywhere in less than 20 minutes, with or without equipment, totally your call!
And yes, this really is my idea of fun!
How it works is, you will progress through the workout just like you do when you sing that much loved Christmas classic . . .
For example –
Round 1 – We start simply by doing the first exercise;
1 x squat
Then round 2 we add on the second exercise ;
1 x squat + 2 x squat jumps
Then round 3 – 1 x squat, 2 x squat jumps and 3 x V-Ups
And keep going, starting at the beginning and adding in the next exercise until you get to the 12th and final one – resting as needed.
Oh and FYI – all uni-lateral/single leg movements like mountain climbers, step ups, lunges and twists count reps per leg , you’re welcome #feeltheburn
I know it looks pretty innocent on paper, especially when you have it in mind that you’re “just” using your body weight as resistance but, trust me, this workout is no joke!
It may be only 20 minutes but, you will be one hot, sweaty mess once this workout is complete.
Hot sweaty mess = yes but, you will also feel like a million bucks, energized, recharged and focused and ready to take on the rest of your day. Promise!
What do you say, are you in?
Nothing complicated, basic movements done with good form for a short but effective total body workout.
The aim is to move from one exercise to the next with minimal/no rest in between – I’m not allocating any specific rest breaks in today’s workout but I want you to listen to that beautiful body of yours and rest as needed.
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?!
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.
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 Days of Christmas
– No Equipment –
Total Body WorkoutAs 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 onto our smoothie recipe . . .
How does a nice tall subtly sweet, deliciously indulgent, rich and creamy, secretly healthy, perfectly spiced, eggnog sound?!
You guys, this smoothie . . .
It pretty much tastes like Christmas in a cup! Subtly sweet, perfectly spiced with a gentle heart and belly warming hint of rum.
Cool, cozy and just all kinds of magical!
No one would ever know that this one also happens to be seriously good for you!
Packed with protein, naturally sweetened and loaded with gut healing goodness!
I won’t tell if you don’t!
And, not only does our dreamy cup of eggnog taste like straight up Christmas in a cup 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, festive Friday – or any day really because, yummmmm.
Lush & Creamy {Egg Free} Eggnog
Dairy Free – BANANA FREE – DATE FREE – Refined sugar free – Low Carb – Vegan – Keto – Paleo
Makes 1 creamy, dreamy, subtly sweet, deliciously indulgent, secretly healthy perfectly spiced cup o’ nog
Ingredients –
1/2 cup vanilla yogurt (or 1-2 scoops of your fave ice cream or fro-yo)
1/2 cup vanilla almond milk (or milk of choice)
1 teaspoon of vanilla
1/4-1/2 teaspoon of rum extract – or a shot or 2 of the real deal
1/2 teaspoon of cinnamon – more or less to taste
1/4 teaspoon of nutmeg – more or less to taste
A pinch each of cardamom and cloves – more or less to taste
1 Tablespoon of cashew (or coconut) butter
Sweeter of choice to taste – I add 1/2-1 tsp monk fruit sweetener – you could do a few drops pf liquid stevia, maple syrup , honey, pitted dates or sweetener of choice to taste #youdoyouboo
1/4-1/2 cup of ice – more or less to desired consistency.
* If you want a more traditional eggnog, feel free to add egg yolks before blending again, #youdoyou xo
Optional add ins;
1 Tablespoons of melted dark chocolate to swirl your glass – pure happiness
1-2 shots of your fave espresso – 1 sachet of Before you speak high performance instant espresso (I love OG or cinnamon in this recipe) – or 1-2 teaspoons of regular instant espresso or a shot or 2 of your fave brew – because coffee = life!
1 teaspoon of maca – for hormone balance
Reishi & ATP Science Cort RX– boosts immunity, calms the nervous system & my busy brain
1-2 scoops of collagen – for gut healing goodness – I use Further Food
1 Tablespoon of vanilla creamer – makes it extra lush
1 scoop protein powder – for extra protein ( I think vanilla or unflavored would work best 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.
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 have yourself a killer day xoxo
_________________________________________
Question of the day –
What’s your favorite Christmas song?!
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
__________________________________________
