And you know what that means . . .
It’s time for another round of Fit Friday fun, and boy are we going to have some fun today, because today, I’m sharing a short, sharp, total body workout that you can get do anywhere, anytime in just 10 minutes, no equipment required!
10 minutes – No equipment, everybody got time for that!
So, here’s what we are going to do – click here to see a demo/workout with me –
♦ Air Squat
♦ Lunge + hop (or just a front knee raise if you’re not in to hopping)
♦ Modified half burpees
We will do 3 rounds total with 1 minute rest in between – trust me, you’ll be needing it ( feel free to take a little more time if you need it)!
Round 1 = 30 reps of each exercise
Round 2 = 2 reps of each exercise
Round 3 = 10 reps of each exercise
Sound good?!
Nothing overly complicated, basic movements done with good form for a short but effective total body workout that will have you feeling strong , energized and ready to take on the rest of your day!
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 (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 –
10 minute Total Body HIIT 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, its like dessert for the body.
Now for our smoothie recipe . . .
How does a nice tall, creamy, dreamy, subtly sweet, perfectly spiced, secretly healthy, choc chip cookie dough shake sound?
You guys, this smoothie, so, SO delicious!
It pretty much tastes like choc chip vanilla soft serve mixed with gingerbread cookie dough and I am here for it!
Subtly sweet, seriously creamy, spiked with a hint of vanilla and the perfect heart and belly warm hum of cinnamon and ginger and , It’s choc full of choc chips!
And, it also happens to be seriously good for you!
Sugar free, packed with protein and loaded, rich in antioxidants, a natural anti-inflammatory and loaded with gut healing goodness.
Not that anyone would ever know! I won’t tell if you don’t!
It’s luscious, creamy, seriously dreamy and literally tastes like straight up dessert and you are going to love, love, LOVE IT!
And, not only does our delicious, nutritious, dessert inspired smoothie taste like heaven in a cup but, it also happens to be dairy free (if you want), BANANA FREE, DATE FREE, sugar free, Low Carb, Paleo, Keto and 100% Vegan friendly – so much to love I tell you and love it you will!
Healthified or not, it really is just simply divine, the perfect way to treat yo’ self on this fabulous Friday – or anytime because, yummmmm.
Sugar Free Golden Spiced Choc Chip Cookie Dough Shake
- Prep Time: 5 mins
- Persons: 1
- Difficulty: Easy
- Ingredients
- 1/2 cup unsweetened vanilla almond milk (or milk of your choice)
- 1/2 cup vanilla yogurt
- 1 Tablespoon of almond butter (EM99 = 15% off)
- 1 teaspoon of vanilla
- 1/2 teaspoon of turmeric – I ♥ Further food Turmeric Tonic and Knowrishwell Golden blend
- 1/2 teaspoon of cinnamon before you speak coffee – or regular cinnamon
I love the extra oomph the cinnamon before you speak coffee adds especially if Im serving for breakfast (ill put a full sachet in) – use EMS10 to get 10% off if you want to try it- 1/4 teaspoon of ground ginger
- 1/4-1/2 cup of ice – more or less to desired consistency.
- For serving -a choc chip cookie (or 2) – I use Simple Mills
- Optional add ins;
- 1/2 cup frozen cauliflower (I prefer to pre-steam then freeze) – for a sneaky 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 use Naked Harvest supplements – vanilla or Christmas cookie are my faves here – XOEM = 15 % off if you want a cheeky discount
- 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 workouts and smoothies 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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