Co-Founder and Formulator of Vega, Brendan Brazier is one of the world’s leading experts on performance nutrition. In the 2nd edition of his book Thrive Fitness (Da Capo Press, January 2016) Brendan presents his own easy system for total health and fitness, complete with new photos and step-by-step exercises, to get maximum results in minimal time.
“Brendan’s plant-based nutrition concepts, combined with his innovative holistic approach to training, will get you in the best mental and physical shape of your life. Thrive Fitness is truly the way to unleash your full potential!”
(Excerpts from: Thrive Fitness, Second Edition – Da Capo Press, January 2016)
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 starting position and repeat on the other side. Continue alternating sides until you’ve performed 20 reps on each (40 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 total).
Make It 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 possible without rest (40 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).
Make It 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 total).
Make It Easier: Don’t drop as low, and slow down the movement.
Make It Harder: Perform faster, and drop deep into each lunge.
What is your go-to home workout? Share below!