Last week we did legs so today I’m thinking this weeks it’s time to work those shoulders and arms, what do you say, are you in?!

Ok good, because today I’m sharing a short, sharp, shoulder shaping, upper body workout that requires just one weight and about 30 minutes of your precious time to get done.

✳️5 exercises
✳️10 each
✳️x 3 rounds
✳️Boomshakalocka, done 👊🏻

Here’s what we are going to do –

✳️Bent Over Rows ✳️ Upright Rows ✳️ Hammer Curls ✳️ Push press ✳️ Triceps extensions – we will do 10 reps of exercise, on each arm (one arm at a time) before moving onto the next and repeat the entire sequence through for a total of 3 rounds, sound good?

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

I guarantee after this workout you will be feeling strong, energized and ready to take on the rest of your day!

Now, 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?!

Catch your breath, grab a drink then get straight back into it, deal?

Grab yourself a weapon of choice – a dumbbell, Kettlebell, your EmPack, a resistance band, a big ol’ bottle of water, or any combination you like. Make sure you choose something appropriate for your strength but, don’t be afraid to challenge yourself.

I want you to really push yourself, the final rep of each exercise should be a challenge!

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 –

The “One and Done”  

Upper 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 bonus smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent, seriously healthy, creamy, dreamy, dark chocolate honeycomb crunch smoothie sound?

This smoothie is not only seriously refreshing but its absolutely bursting with nutritional value. It’s rich in antioxidants, a natural anti-inflammitory, packed with protein and  great for boosting immunity too!  But, most importantly, it also tastes like an absolute dream!

It really is simply divine, the perfect way to treat yo’ self and refuel and re-energize that beautiful body of yours on this fabulous Friday.

Oh and I should probably mention that not only does our divine little smoothie taste like heaven in a cup but, it also happens to be vegan, dairy free, refined sugar free and paleo friendly – so much to love I tell you ❤️❤️❤️

Dark Chocolate Honeycomb Crunch
{Vegan, Gluten Free & Paleo Friendly}
Makes 1 all natural, subtly sweet, deliciously indulgent, seriously healthy super smoothie

Ingredients –

1/4 cup coconut or Greek style yogurt

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

1/2 an overripe banana (preferably pre-frozen)

1 Tablespoon of coconut butter

1 Tablespoon of cacao

1 Tablespoon of cacao nibs

1 teaspoon of honey

1 teaspoon of vanilla (or 4-6 drops of vanilla cream stevia – I like to use Sweet Leaf Stevia )

1 teaspoon of maca – optional

1-2 scoop of Vital proteins unflavored collagen peptides – for protein and gut healing goodness

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

Optional but recommended for serving –

Coconut flakes

Cacao Nibs

Bee Pollen

Honeycomb

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 coconut flakes, cacao nibs, bee pollen and honeycomb crumbles if desired.

Note – You could also add in a scoop of protein powder  for an extra, extra boost of protein if you’re into that kinda thing – do what you feel baby 🙂

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

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Question of the day –

What’s your favorite way to refuel after a workout?

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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