And you know what that means, 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 20 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 –

6 execises;

♦ Squats
♦ Walking Lunges
♦ Sumo (Plie’) Squats
♦ Curtsy Lunge
♦ Reverse Lunge
♦ Squat Jump – or pulse if jumping isn’t your thing

Aim to do 10 reps of each exercise (count reps per leg for lunges) then repeat the entire sequence through for a total of 4 rounds (or as many rounds as pretty in 20 minutes) , resting as needed. Sound good?

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 and glutes 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 –

– 20 minute –
“All fired up”
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 our smoothie recipe . . .

How does a nice, tall, subtly sweet, deliciously indulgent, secretly healthy, creamy, dreamy, chocolate hazelnut latte sound?!

So good, right?!

It’s basically tastes like you’re drinking coffee while eating spoonfuls of nutella – please tell me I’m not the only one who does this?!

Subtly sweet, seriously chocolaty, espresso infused with a hint of nutty sweetness!

So, SO yum!

And, not only does our dreamy little smoothie taste like straight up heave in a cup but, it also happens to be Sugar free, BANANA FREE, DATE FREE , dairy free (if you want), low carb, vegan, keto , paleo friendly & whole 30 compliant!- so much to love I tell you and love it you will !

But, most importantly, it really is just down right delicious, the perfect way to treat yo’ self on this fabulous Friday (or any day really because, yummmmmmm)

Enjoy xo

Rich Chocolate Hazelnut Latte
Makes 1 nice subtly sweet, deliciously nutty, seriously chocolaty, espresso infused latte

Ingredients –

1/2 cup of vanilla yogurt

1/2 cup vanilla almond milk  (or milk of choice) – more or less to desired consistency

1 teaspoon of vanilla

1-2 teaspoon of instant espresso (or a shot or 2 of your fave brew) – Can omit if you don’t like coffee

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

1 Tablespoon of hazelnut butter (sub 1 Tablespoon of hazelnut meal or 2 Tablespoons of hazelnuts, soak in boiling water for 10 mins – then drain – if you don’t have a high powered blender)

A pinch of pink salt

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

If you prefer a sweeter brew add 1/2 teaspoon of monk fruit sweetener (coconut sugar or sweetener of choice) – more or less to taste

Optional add ins;

1 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1/2-1 cup cauliflower or zucchini (pre-steamed & frozen works best) Keto friends sub 1/3-1/2 an avocado – 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 uplift food – daily dose of prebiotics

1 teaspoon of flaxmeal – ground flax- healthy fats & extra fiber

1-2 Tbsp Hemp seeds – Plant based protein, omega 3’s, vitamins, minerals & essential amino acids

1 Tablespoon of vanilla or chocolate creamer – makes it extra lush

1-2 scoops of collagen – for  gut healing goodness

1 scp protein powder – for extra protein (vanilla, chocolate, unflavored or even coffee flavored would work 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 –

Tell me, upper body, lower body, total body – what’s your fave workout??

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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