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 lunge filled, lower body workout that you can get in and get done 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 (also, it’s all I can do at the moment with my poorly arm – no upper body and no holding weights for me), but also,  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/workout with me –

♦ Glute bridge
♦ Step up
♦ Reverse lunge with knee raise
♦ Rear foot elevated split squat
♦ Squat with pulse

Aim to do 10 reps of each exercise (count reps per leg) then repeat the entire sequence through for a total of 3-4 rounds (or as many rounds as pretty in 15-20 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!

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.

The aim here is to move from one exercise to the next with minimal/no rest in between – That being said, I want you to listen to that beautiful body of yours and rest as needed.

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 bottom of each round to do so but, do what you gotta do, OK?!

Nothing complicated, basic movements done with good form for a short but effective workout that is guaranteed to leave 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.

But 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 –

– 15 Minute –

No Equipment – At Home
Lower Body 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, light, fresh, creamy, dreamy, subtly sweet, secretly healthy, strawberry shortcake shake sound?

You guys, this smoothie . . .

It’s everything you love about a big ol’ slice of strawberry shortcake,  (complete with extra whip ) all served up in one pretty little cup!

No whisking, no baking, no cooling, no slicing and no sharing required!!!

And, it also happens to be seriously good for you!

Made with no added sugar, packed with protein and loaded gut healing goodness, not that anyone would ever know! I won’t tell if you don’t!

It’s subtly sweet, luscious, creamy, spiked with the perfect hint of cinnamon  – it literally tastes like straight up dessert and I am here for it!

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) , gluten free, BANANA FREE, DATE FREE, sugar free, low carb, keto, paleo and vegan 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 while you refuel and re-energize that beautiful body of yours on this fabulous Friday.

Sugar Free Strawberry Shortcake Shake

 

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 cup of strawberries – I used frozen

1 teaspoon of  Before you speak coffee sugar free vanilla creamer –  – use EMS10 to get 10% off – or regular vanilla but , they creamer makes it extra lush

1 Tablespoon of almond butter

1/2 teaspoon of cinnamon

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 – I ♥ ATP science unflavored collagen peptides

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

1 scoop protein powder  – for extra protein ( I used vanilla  )

Cookies, crumbled – for serving – I love using Simple Mills – SO GOOD!!

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 – I use coconut shreds, cacao nibs (or a shaving or dark chocolate) always.

 

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’s your favorite way to refuel after a workout?

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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