Today I’m sharing a short, sharp lower body workout that you can do anywhere, anytime in just 15 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 ) –
♦ Glute Bridge
♦ Step Up
♦ Reverse Lunge
♦ Squat
♦ Squat Jump – or pulse if you’re not into jumping
Aim to do 8-10 reps of each exercise (count reps per leg where applicable) then repeat the entire sequence through for a total of 3-4 rounds (or as many rounds as pretty in 15 mins), resting as needed. Sound good?
Once that’s done, if you’re feeling up to the challenge, we have ourselves a bonus burn out round!
Grab a timer, and do as many jump squats (or pulse if jumping is not your thing) in 1 minute!
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!
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 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 –
15 Minute
At Home Booty Burn
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, subtly sweet, seriously creamy, secretly healthy, sugar free raspberry choc chip chiller sound?
If you said that you think it sounds pretty dreamy, you would be 100% correct!
You guys, this smoothie . . .
It pretty much tastes like choc chip raspberry vanilla soft serve which you and I can both agree = next level yum!
But, it also happens to be seriously good for you.
No added sugar, rich in antioxidants, packed with protein and loaded with gut healing goodness not that anyone would ever know
It’s subtly sweet, luscious and creamy and choc full of choc chips!
And, I should probably mention that not only does our creamy, dreamy, dessert inspired smoothie taste like straight up heaven in a cup but, it also happens to be dairy free (if you want) , banana free, date free, gluten free, sugar free, paleo, vegan, low carb and keto friendly!!!
But most importantly it really is just simply divine, the perfect way to treat yo’ self while you refuel and re-energize that beautiful body of yours on this fabulous Friday or any day really because, yummmmmm.
Sugar Free Raspberry Choc Chip Chiller
Makes 1 shake
Ingredients –1/2 cup of vanilla yogurt
1/2 cup unsweetened vanilla almond milk (or milk of choice ) – more or less to desired consistency
1/2 cup frozen raspberries
1 Tablespoon of choc chips (or cacao nibs)
1 teaspoon of vanilla
1/2-1 scoop of Before you speak coffee vanilla creamer – (use EMS10 to get 10% off) – optional but HIGHLY recommended
1 Tablespoon of cashew butter – sub 2 Tablespoons of raw cashews – soak in boiling water for 10 mins before blending if you don’t have a high powered blender.
A pinch of pink salt
1/4-1/2 cup of ice – more or less to desired consistency
Optional add ins;
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
Reishi & ATP Science Adrenal RX– boosts immunity, calms the nervous system & my busy brain
1 scoop protein powder – for extra protein ( I used vanilla 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 xo
Now go;
and have yourself a killer day xoxo
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Question of the day –
What’s your favorite workout? Upper body? Lower body? Full Body?
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 xo
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