Fit Friday Fun – A 20 minute Total Body workout – No equipment required! + A bonus Carrot Cake Shake

Alright party people, today I’m sharing one short, sharp total body workout that you can do anywhere, anytime in just 20 minutes, are you in?

Don’t let the fact that this body-weight “only” workout takes just 20 minutes short minutes fool you, this workout is no joke. It’s hard and fast and believe me when I say you will feel the burn baby.

Your heart rate will be pumping, endorphin’s flowing, metabolism firing! Ah how I love that post workout rush!

So, here’s what we are going to do –

5 basic exercises – Step ups into a reverse Lunge – Push up into a side plank and finish with some single leg glute bridges – we will do 10 reps of each exercise and repeat the entire sequence through for a total of 4 rounds, got it?

Nothing complicated, basic movements done with good form for a short but effective lower body workout.

We will move from one exercise to the next with minimal/no rest in between then once we have completed all reps of each exercises we will take 1 full delicious minute of rest and recovery – catch your breath, grab a drink then we get straight back into it and repeat for a total of 4 rounds, deal?

Body-weight workouts are great for those who are just starting out but they are also really handy for those busy days when we can’t make it to the gym (or if the gym is closed like mine will be this long weekend) or your on the road traveling. They are also great for checking form which is so, so important!

For our more advanced lifters, or anyone who might be wanting to make things a little more challenging by all means, feel free to add some weights – grab yourself a weapon of choice – a set of dumbbells, a barbell, kettlebells, 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 –

20 minute Total Body Workout – No Equipment Required

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 post workout refuel – Smoothies are a great option for your post workout refuel, they are so quick and easy to prepare and a great option for those of us who don’t have much of an appetite post workout.

It’s so important to nourish and re-energize your body post workout, you want to make sure you give those muscles some fuel so that they can rebuild and repair themselves after working so hard.

Today I thought in the spirit of the season we could have ourselves a fun and festive carrot cake inspired shake!

This bad boy is packed with protein, healthy fats and low GI carbs will help refuel and re-energize that beautiful body of yours. It also happens to be vegan, dairy free and paleo friendly but, most importantly, it’s downright delicious.

Carrot Cake Shake
Makes 1 delicious, nutritious, thick and creamy, subtly sweet, carrot cake inspired shake.

Ingredients –

1/3 cup coconut or Greek style yogurt

1/2 cup coconut milk (or milk of choice)

1/4 cup frozen baby carrots

1/2 an overripe banana (preferably pre-frozen)

1/8 teaspoon of ground cinnamon

1 teaspoon of vanilla extract

1 Tablespoon of maple syrup

1/2-1 cup of ice depending on how icy you like your smoothies

Optional but recommended for serving –

Pistachios and walnuts to crumble over the top

Method –

1 – Place all ingredients(apart from pistachios and walnuts) into a blender and process until smooth and creamy.

2 – Taste and adjust to taste, adding a little more maple syrup, vanilla or cinnamon if you like things on the sweeter side.

3 – To serve, pour into a chilled glass or mason jar and sprinkle with your chopped nuts if using.

You could also add in a scoop of protein powder (chocolate or vanilla would work really well here) if you’re into that kinda thing – do what you feel baby

Enjoy xo