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 around 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 (click here to see a demo of each exercise) –

♦ Reverse lunge
♦ Air squat
♦ Single leg toe touch
♦ Single leg chair squat
♦ Rear foot elevated lunge
♦ Glute bridge

Aim to do 10 reps of each exercise (count reps per leg where applicable) then repeat the entire sequence through for a total of 4 rounds (or as many rounds as pretty in 20 mins), 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 (social distancing or virtual) buddy to join you. Why not grab your BFF or a family member or your fave workmate and have them get in on the fun, 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

No equipment

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 #socialdistancing 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, it’s like dessert for the body.

Now onto our smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent,  secretly healthy, seriously chocolaty, espresso infused cookies and cream cold brew sound?

You guys, this smoothie, so, SO delicious!

You just can’t beat a classic like cookies and cream and adding some extra chocolate and a hit of espresso in to the mix takes it to a whole new level!!

I made this on a whim for the first earlier this week and lets just say, it’s all I want to drink, on repeat for ever and ever (until next week I make my new fave shake)  and ever!

It literally tastes like espresso infused, cookies and cream soft serve and I am 100% here for it!

But, it also happens to be seriously good for you!

No added sugar, packed with protein, high in magnesium and loaded with gut healing goodness!

Not that anyone would know! I won’t tell if you don’t!

It’s subtly sweet, luscious and creamy, seriously chocolaty, spiked with the perfect hint of vanilla and a gentle hum (or loud rev if you prefer) of espresso. Choc chips optional (but not really – you know, extra antioxidants and all that good stuff.

Healthified or not, I can’t think of a better way to start, end or fill the day than with a cup of this deliciousness.

Oh and I should probably mention that not only does our delicious, nutritious, dessert inspired smoothie taste like an absolute dream 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 any day really because, yum!

Sugar Free Choc Fudge Cookies & Cream Cold Brew
Makes 1 shake

Ingredients –

1/2 cup vanilla yogurt

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

1 sachet of Before you speak coffee.  high performance coffee – I used mocha but OG or unsweetened would be amazing too – EMS10 = 10% off if you want to try it. You really, REALLY do! – can sub a shot or 2 of your fave brew – and yes, decaf is great if you want a later afternoon.

1 teaspoon of sugar free vanilla creamer – or regular vanilla

1-2 Tablespoons of cacao – depending on how rich and chocolaty you want it.
I do 1 Tablespoon of cacao & 1 Tablespoon of this sugar free choc creamer

1 scoop of vanilla protein powder – I used Naked Harvest Supplements vanilla shortbread here and it was incredible!

1 Tablespoon of cashew 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

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 of liquid stevia, maple syrup, honey or sweetener of choice to taste – I didn’t add any.

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

1/4-1/2 an avocado – for healthy fats – great if looking to make this a meal

1 teaspoon of maca – for hormone balance

1 teaspoon of flaxmeal (ground flaxseed) – extra fiber

1-2 scoops of collagen – for gut healing goodness – I use ATP Science –  unflavored , choc or vanilla are would be great in this recipe

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 .

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

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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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