F-F-Friday baby! 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!

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 – 6 exercises – click here to see a live demo of each exercise or to workout with me –

♦ Squat
♦ Jump Squat – or pulse if you can’t or aren’t into jumping
♦ Reverse Lunge
♦ Lunge Hop – or pulse if you can’t or aren’t into hopping
♦ Glute Bridge
♦ Mountain Climbers

Aim to do 8-10 reps of each exercise (count reps per leg for lunges and mountain climbers) then repeat the entire sequence through for a total of 3-4 rounds (or as many rounds as pretty) in 15 minutes , resting as needed. Sound good?

As always, keep in mind that just because I’m not allocating any specific rests breaks in today’s workout does not mean you push through without taking any rest!

I want you to listen to that beautiful body of yours and anytime you feel like you need to take a break to catch your breath and grab a little drink then by all means please do so, and take all the time you need. However, if possible try to wait until you get to the end of each set or the bottom of each round to do so but, do what you gotta do, OK?!

If you feel like you need to stop, grab a drink and catch your breath, by all means do so, take all the time you need,  then get straight back into it and repeat for a total of 3 rounds, deal?

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 those of us still without 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
Lower Body HIIT

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) strawberry banana smoothie sound?

You guys, this smoothie, has got to be one of my all time faves!

Growing up, strawberry and banana yoghurt was, without question, my absolute fave of all of the yoghurts!

My sister and I would devour those creamy, dreamy pots of ( artificially sweetened / sugar loaded ) deliciousness in record time!

Even in my teenage years it was still one of my faves! I would go to smoothie bars after school, on my lunch break at work and even when we were traveling in Denver on our honeymoon. Strawberry banana jamba (or boost) juice was my go-to order!

Then I took my obsession to a whole new level, when visiting my sister while Eve was tiny, we would stock up on strawberry banana yoghurts (which were now Eve’s fave too) but, my sister and I would load them up with crisp and crunchy granola clusters that we would buy in bulk from the local health food store. That stuff pretty much tastes like crushed up cookies, it was amazing!

Anyway, long story, long (sorry), today I wanted to share with you a healthier twist on a much loved classic. a flavour that’s near and dear to my heart and I hope you love it as much as I do.

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 all kinds of wonderful!

Just as good, if not better than I remember (Eve approves too so you know it’s gotta be good, that girl can (usually) pick a healthified treat a mile away)!

So, not only does our creamy, dreamy, dessert inspired smoothie get the little lady’s tick of approval and taste like straight up heaven in a cup but, it also happens to be vegan, dairy free (if you want) , gluten free, sugar free, low carb, 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 yourself while you refuel and re-energize that beautiful body of yours on this fabulous Friday or any day really because, yummmm.

Sugar Free Strawberry Banana Smoothie

Makes 1 subtly sweet, creamy, dreamy, strawberry banana super smoothie

Ingredients –

1/2 cup vanilla yogurt

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

1/2 cup of frozen strawberries

1/2 a banana (preferably over-ripe & pre-frozen) – keto friends – I use 1 scoop of Atp Science  banana collagen or a few drops of My Protein banana flavor drops .

1 Tablespoon of almond, brazil, cashew nut butter –
* sub 1-2 Tablespoons of raw cashews, soak in boiling water for 10 minutes before blending if you don’t have a high powered blender – Tahini is good here too

1 scoop of sugar free vanilla creamer – or 1 teaspoon of vanilla

A pinch of salt

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

Optional add ins;

1 Tablespoon 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 think vanilla or unflavored would work best here)

Granola – because crunchy toppings are life!

Dark choc (or cacao nibs) or a couple of cheeky choc chip cookies, crumbled – because, fun!

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

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 have yourself a killer day xoxo

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Question of the day –

Upper Body? Lower Body? Total Body? What’s your fave way to train?

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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