Top Five At-Home Workout Moves
By Brendan Brazier
Brendan Brazier is the co-founder and formulator of Vega®, as well as a successful performance nutrition consultant and best-selling author on plant-based nutrition. He also happens to be a vegan former professional Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion – so he knows a thing or two about finding time to fit in a workout.
Here are his top five workout moves to try at home or when you’re on the road, to get maximum results in minimal time.
STEP BACK LUNGES
In a deep squat position, with arms bent at about 90 degrees, step your right leg back and, in a running-like motion, bring your right arm up and swing your left arm back, while staying low in squat position. Return to your starting position and repeat on the other side. Continue alternating sides until you’ve performed 20 reps on each leg (40 in total).
PLANK LEG LIFT
Get in a plank position, with your forearms on the ﬂoor and parallel to each other. Keeping your core tight, slowly lift your right leg straight up, bending at the hip. Swing it out to the right, then lower it down and tap the ﬂoor with your toe. Raise your leg back up, swing it back in, and return to starting position. Repeat with the other leg, alternating between the two until you’ve completed 15 reps with each leg (30 in total).
Top tip to make it a little easier? Perform the same motion on your knees
Crouching down with the left leg raised behind the right for balance, push oﬀ and leap sideways, landing on the left leg and letting the right swing behind you for balance. Repeat without stopping. Perform 20 reps in each direction, trying to string as many together as you can without rest (40 in total).
FAST PUSH-UP KNEE TO ELBOW
From a lowered push-up position, push yourself up quickly and, while keeping your core engaged, bring your right knee up toward your right triceps. Move leg back to starting position, drop back down, quickly push up, and repeat with the other knee. Continue alternating knees until you’ve performed 15 reps on each side (30 total).
Top tip to make it a little easier? Perform on your knees, but maintain the speed
ALTERNATING PLYOMETRIC LUNGE
With both arms extended in front of you, with a slight bend at the elbows, one leg bent at 90 degrees and the other extended behind you, explode up, throwing your arms up and switching legs in the air. Continue jumping until you’ve performed 20 reps per leg (40 in total).
Top tip to make it a little easier? Don’t drop quite as low, and slow down the movement
Top tip to do the opposite and make it even harder? Perform faster, and drop deep into each lunge.
For more information about Vega, please visit www.myvega.co.uk, find Vega® on Facebook: /vegafanpage or follow them on Twitter and Instagram @VegaTeam_UK.