Alright party people, it’s that time again . . .

Time for another round of fit Friday fun!!!!!

And boy are we going to have ourselves some fun today, because today I’m sharing short, sharp lower body workout that’s made up of 4 of my all time favorite lower body exercises 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!

Your heart rate will be pumping, endorphin’s flowing ah how I love that post workout rush!

So, here’s what we are going to do –

4 exercises;

♦ Step Ups
♦ Reverse Lunge
♦ Squat
♦ Squat Jump (or pulse if jumping’s not your thing)

We will aim to do 10 reps of each exercise (count reps per leg for step ups & lunges)  then repeat the entire sequence through for a total of 4 rounds, resting as needed sound good?

Nothing complicated, basic movements done with good form for a short but effective lower body workout that I guarantee will leave you feeling strong and energized ready to take on the rest of your day!

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!

For our more advance lifters or those looking to make things a little more challenging, 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 “Glorious Glutes” 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 onto our smoothie recipe . . .

How does a nice tall, light, fresh, creamy, dreamy, subtly sweet, deliciously nourishing, golden spiced, peach and mango smoothie sound?

You guys, this smoothie . . .

The subtle, mellowed out sweetness of peach and mango combined with the heart and belly warming hum of turmeric & ginger really does taste all kinds of magical!

And, not only does out glorious, golden smoothie taste all kinds of incredible but, it also happens to be a nutritional powerhouse!

It’s rich in antioxidants, a natural anti-inflammatory, it’s great for digestion, great for heart health, will help stabilize blood sugar, lower your risk of diabetes, improve brain function and boost your immunity!

How is it possible that one pretty little cup can pack such a serious nutritional punch and be all kinds of delicious?!

I honestly have no idea how it’s possible I just know that it is and I (and my tummy, brain and digestive system) are extremely thankful. One sip and I think know that you (and that beautiful body of yours) will agree, no question!

And, I should probably mention that not only does our creamy, dreamy nutritional powerhouse of a smoothie taste like an absolute dream but, it also happens to be vegan, dairy free (if you want) , gluten free, BANANA FREE, DATE FREE, refined sugar free, low carb, 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 while you refuel and re-energize that beautiful body of yours on this fabulous Friday.

 Mellow Yellow {Peach & Mango} Smoothie
Makes 1 creamy, dreamy, subtly sweet, deliciously nourishing peach and mango smoothie

Ingredients –

1/2 cup of vanilla coconut or Greek style yogurt

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

1/2 cup of frozen mango pieces

1/2 cup of frozen peach pieces

1 Tablespoon of cashew butter  – sub 2 Tbsp raw cashews  soak in boiling water for 5 mins before blending if you don’t have a high powdered blender – (or coconut butter/oil)

1 teaspoon of vanilla

1/s teaspoon of turmeric

1 small piece of fresh ginger (or 1/4 teaspoon of ground)

A pinch of pink salt

1 pinch of ground black pepper – this is important as the chemical compound in the black pepper is what helps and enables the body to absorb all of those important nutrients in the turmeric! You can’t taste the pepper, promise.

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

Optional add ins;

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best)  – a great way to get an extra (undetectable) serve of veg & make your smoothie extra thick

1 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1 teaspoon of chia seeds – for fibre & omega 3’s

1 Tablespoon of MCT or coconut oil – brain boosting energy

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids – I love My Hemple –  EMSWAN10 = 10% off

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

1 scp protein powder  – for extra protein ( vanilla , or unflavored would work well 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

Now go;

and have yourself a killer day xoxo

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Question of the day –

What’s your favorite/go to quickie workout when you really want to get a good sweat on but your pressed for time??

Feel free to share tips, tricks and/or links to your fave workouts 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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