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 it’s been a minute since we had ourselves a solid core workout, I figured it was time!!

Today I’m sharing a short, sharp tummy toning workout that you can get in and get done 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 tummy toning workout that will leave you feeling strong, energized and ready to take on the rest of your day.

So, here’s what we are going to do – 6 exercises to focus on tightening, toning and  strengthening your core –  (click here to see me demo of each exercise ) – ;

♦ Heel Tap
♦ Reverse crunch
♦ Sit up
♦ Side plank with hip dip
♦ Knee to elbow plank
♦ Russian twists

Aim to do 10 reps of each exercise (count reps per side for dips, knee to elbow plank & twists) ) and repeat the entire sequence through for a total of 3 or 4 rounds – resting as needed.

Once that’s done, if you’re feeling up to the challenge, we have ourselves a bonus burn out round!

Grab a timer, get into a plank position and hold it, with good form, for as long as possible.

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 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 Ab Burner

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 bonus smoothie recipe . . .

How does a nice tall, subtly sweet, deliciously indulgent, secretly healthy,  sugar free peanut butter choc fudge frappuccinio chiller sound?

Amazing right?!

Hands down, one of my all time favourite flavor combinations. Ever!

Chocolate = happiness

Nut butter = the glue that holds my body together!

Name a more dynamic duo, I’ll wait . . .

See, it’s not possible! You just can’t beat a classic like nut butter and dark chocolate

But, this deliciously indulgent peanut butter choc fudge thick shake also happens to be seriously good for you.

No added sugar, packed with protein and loaded with gut healing goodness not that anyone would ever know

It pretty much taste like peanut butter choc fudge nice cream, and I am here for it!

Subtly sweet, luscious, creamy, seriously chocolaty, with a punchy hit of peanut which naturally = edible awesomeness personified!

And, not only does our delicious, nutritious, choc PB chiller like an straight up heaven 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} Peanut Butter Choc Fudge Frappuccino

Makes 1
Ingredients –

1/2 cup vanilla yogurt

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 Tablespoon of peanut butter – depending on how nutty you’re feeling

1 teaspoon of vanilla

1/2-1 teaspoon of instant espresso (optional but helps enhance the richness of the chocolate – I used Before you speak – mocha glow high performance coffee – use EMS10 to get 10% off )

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

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

Optional add ins;

1-2 Tablespoons of melted dark chocolate to swirl your glass  – pure happiness

1 teaspoon of maca – for hormone balance

1-2 scoops of collagen – for an extra boost of protein and gut healing goodness

1 Tablespoon of Before you speak coffee all natural, sugar free chocolate or vanilla creamer – makes it extra lush – Use EMS10 to get 10% off

1 scp protein powder – for extra protein ( vanilla, chocolate or unflavored would work best here)

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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