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 15 minutes , with or without equipment, totally your call.

You guys know how how much I love, love, love my lower body workouts, The lower body is where your powerhouse muscles are (I’m looking at you quads, glutes and hamstrings) which means you get a serious bang for your workout butt, I mean buck!

So, here’s what we are going to do –

♦ Step Ups
♦ Reverse Lunges – I find them easier on my knees – do whichever you’re most comfortable with
♦ Squats
♦ Curtsy Lunge
♦ Side Lunge

Aim to do 8-10 reps of each exercise (count reps per leg/side for step ups and lunges ) then repeat the entire sequence through for a total of 3 rounds or AMRAP  (as many rounds as pretty) in 15 minutes , resting as needed. Sound good?

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, glutes , hamstrings and core 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 –

15 Minute

“Legs for days”

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 this weeks smoothie recipe . . .

How does a nice tall, creamy, dreamy, deliciously indulgent, secretly healthy,  iced mocha chai latte sound?

It’s subtly sweet, seriously creamy, deliciously indulgent, perfectly spiced with a gentle hum (or loud rev if you prefer) of espresso!

It’s everything I love in life all served up in one pretty little cup!

Chocolate – goes without saying

Coffee – only as I live and breathe

Chai – soothes my soul!

If you’re not a fan tell me how we’re friends again?! Just kidding, leave it out – chocolate chai is still all kinds of incredible!

And, not only does our delicious, nutritious, pretty little iced latte taste like an absolute dream 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.

Iced Mocha Chai Latte
{Dairy Free  – Sugar Free – Low Carb – Vegan – Keto – Paleo }
Makes 1 all natural, creamy, dreamy, subtly sweet, perfectly spiced, deliciously indulgent, secretly healthy super smoothie

Ingredients –

1/2 cup vanilla coconut yogurt (or  Greek style yogurt) – or 2 scoops of your fave vanilla ice cream

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

1-2 shots of your fave espresso – or 1 teaspoon of instant espresso

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

1/2-1 teaspoon of chai – or even just a pinch of cinnamon, but please use the chai!

1 teaspoon of vanilla

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

Optional add ins;

1-2 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, chocolate or unflavored would work)

Note – If you like a sweeter brew, feel free to add some honey,  stevia, monk fruit sweetener, a date or two or sweetener of choice. You do you, friend xo

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

_________________________________________

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

__________________________________________