Today I’m sharing a short, sharp, total body workout that you can get do anywhere, anytime in and get done in just 10 minutes – with or without equipment, totally your call.

10 minutes – No equipment,  everybody got time for that!

So, here’s what we are going to do –

♦ Squat
♦ Reverse Lunge
♦ Push Up
♦ V-Up
♦ Burpee – you know you love em’

Aim to do 8-10 reps of exercise (count reps per side for lunges) and repeat the entire sequence through for a total of 4 rounds, or as many rounds as pretty in 10 minutes, resting as needed , 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!

Although it’s totally not necessary, simply using your body weight alone is challenging enough but,  for our fully functioning or more advanced lifters who might be wanting kick things up a notch feel free to grab yourself a weapon of choice – a set of dumbbells, kettlebells, your EmPack,  resistance bands or a combination would work. Just 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 –

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 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 smoothie recipe . . .

How does a nice tall, deliciously indulgent, subtly sweet, secretly healthy, seriously chocolaty, espresso infused, creamy, dreamy iced peppermint mocha sound?

You guys, this smoothie . . . it’s one of my all time fave holiday flavor combinations and just makes my Christmas lovin’ heart all kinds of happy.

The decadent richness of cacao combined with that gentle hum (or loud rev if you prefer) of espresso and that subtle hint of minty freshness  . . .

So good!

No one would ever know that this one also happens to be seriously good for you!

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

I won’t tell if you don’t!

Oh and I should probably mention that not only does our deliciously indulgent, creamy, dreamy, fun and festive super smoothie taste like straight up Christmas in a cup 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 Iced Peppermint Mocha

Dairy Free – BANANA FREE – DATE FREE – Refined sugar free – Low Carb – Vegan – Keto – Paleo  

Ingredients –

1/2 cup vanilla yogurt (or milk if you want to serve warm)

1/2 cup unsweetened vanilla almond milk (or milk of choice)

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

1-2 shots of your fave espresso – 1 sachet of Before you speak high performance instant espresso (I love mocha or OG in this recipe) – or 1-2 teaspoons of regular instant espresso or a shot or 2 of your fave brew

1/4 teaspoon of peppermint extract (or 1 drop of peppermint oil) – more or less to taste

1 teaspoon of vanilla

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

* If you like a sweet brew, add 1/2-1 teaspoon of monk fruit sweetener (or sweetener of choice) to taste

Optional add ins;

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

1 teaspoon of maca – for hormone balance

Reishi & ATP Science Cort RX– boosts immunity, calms the nervous system & my busy brain

1-2 scoops of collagen – for gut healing goodness – I use Further Food

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

1 scoop protein powder  – for extra protein ( I think vanilla or unflavored would work best 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

** If you want to serve it hot – swap the yogurt for milk, heat, whisk/blend (carefully!!) – 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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