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 tummy toning workout that you can do anytime, anywhere in just 10 minutes , no equipment required – what do you say, are you in?
Nothing complicated, basic movements done with good form for a short but effective workout that will leave you feeling strong, energized and ready to take on the rest of your day.
We will do – 7 of my favorite exercises to focus on tightening, toning and strengthening your core click here to see a demo of each exercise/ workout with me – ;
♦ Sit Up
♦ Reverse crunch
♦ Heel Tap
♦ Plank with hip dip
♦ Up & Down plank
♦ Russian twists
Aim to do 10 reps of each exercise (count reps per side for dips, taps, up down plank & twists) ) and repeat the entire sequence for a total of 3-4 rounds – resting as needed.
*BONUS BURNOUT ROUND*
If you have time (& are feeling up to it – grab a timer, get into a plank position & hold it, for as long as possible, with good form!
Remember, 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 virtual / social distance 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 –
10 minute Abs
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, seriously chocolaty, choc fudge cookie dough crunch shake sound?
You guys, this smoothie, so, SO delicious!
It’s a (not so sweet/secretly healthy) dark chocolate frosty meets choc chip cookie dough and I am here for it! .
Decadent and rich, seriously chocolaty and choc full of choc chips!
No one would ever know that it also happens to be good for you!
Packed with protein, high in magnesium and loaded with gut healing goodness!
I won’t tell if you don’t!
And, not only does our delicious, nutritious, smoothie like straight up dessert but, it also happens to be Dairy free (if you want), BANANA FREE, DATE FREE, 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.
Sugar Free Choc Fudge Cookie Dough Crunch Shake
- Prep Time: 15 mins
- Persons: 1
- Difficulty: Easy
- Ingredients
- 1/2 cup vanilla yogurt (or 1-2 scoops of your fave ice cream or fro-yo)
- 1/2 cup unsweetened vanilla almond milk (or milk of choice) – more or less to desired consistency
- 1 teaspoon of vanilla
- 1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it.
- 1 Tablespoon of almond butter – I use 99th Monkey – EM99 = 15 % off if you want to try ♥
- 1/2 teaspoon of instant espresso (or 1/2-1 full shot of your fave brew) – optional but recommended to help enhance the richness of the chocolate
- 1 Tablespoon of choc chips (or cacao nibs)
- 1/4-1/2 cup of ice – more or less to desired consistency.
- NOTE – If you prefer a sweeter shake, add 1/2-1 tsp monk fruit sweetener, a few drops pf liquid stevia, maple syrup, honey or sweetener of choice to taste – I didn’t add any.
- Optional add ins;
- 1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a senaky serve of veg + makes it extra thick!
- 1/4 cup avocado (fresh or frozen) for healthy fats & also makes it super thick
- 1 Tablespoons of melted dark chocolate to swirl your glass – pure happiness
- 1 teaspoon of maca – for hormone balance
- 1-2 scoops of collagen – for gut healing goodness
- 1 scoop protein powder – for extra protein (I think vanilla or unflavored would work best here)
- A couple of cookies ( I ♥ Simple Mills – for serving
- Instructions
- Place all smoothie ingredients into your blender and process until smooth, creamy and well combined.
- 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 remember;
and have yourself a killer day xoxo
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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
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