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 strengthening your core ;

♦ Sit ups
♦ Reverse crunch
♦ Leg raise
♦ 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, perfectly spiced secretly healthy,  sugar free choc chip chai chiller sound?

Chocolate = happiness

Chai – soothes my soul!

Put the two together and you get pure magic.

And that my friend is exactly what we have here!

Luscious, creamy, subtly sweet, seriously chocolaty, perfectly spiced, simply divine!

And, not only does our delicious, nutritious, choc chia latte taste like an absolute magic 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.

Choc Chip Chai Chiller
{Dairy Free  – Sugar Free – Low Carb – Vegan – Keto – Paleo }
Makes 1 all natural, creamy, dreamy, subtly sweet, perfectly spiced, deliciously indulgent, secretly healthy super smoothie

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 teaspoon of chai – depending on how spicy you like it

1 teaspoon of vanilla

Choc chips (or cacao nibs) measure with your heart

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 Tablespoon of cashew (or coconut butter) butter – sub 2 Tablespoons of raw cashews, soak in boiling water for 10 minutes before blending if you don’t have a high powered blender – healthy fats for brain function but also makes it extra lush.

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 chocolate or vanilla creamer – makes it extra lush

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

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

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

_________________________________________

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

__________________________________________