Welcome! You’re currently on our Canadian site. Would you like to switch?

SHOP MYVEGA U.S.

Welcome! You’re currently on our U.S. site. Would you like to switch?

SHOP MYVEGA CANADA

No Gym? No Problem!

By Andrew Raines, RHN on March 20, 2013, categorized in Strength + Conditioning

No Gym? No Problem!

No gym? No problem! You don’t need to have a gym membership or a fancy home gym to be able to achieve your fitness goals. Your own body weight, a small amount of space, and some common furniture is all you need. Try this full body workout using a stable chair or a picnic table in your favourite park!

Strength Drill

Perform desired reps with 30 to 45 second rest before moving on to the next exercise.

  • Decline Push-upPerform push-up with your hands on either a stable chair or bench. Extra challenge: pause at the top of movement, place right hand on left shoulder, alternate side with each push-up. (10 to 15 reps)
  • Triceps Dips Perform exercise with your hands on the bench and body facing away from picnic table. Beginner: knees bent, intermediate: legs straight, advanced: one leg raised. (10 to 15 reps)
  • Single Leg Bench Get-UpSit on a bench with one foot on the ground and the other raised. Move to a standing position. (10 reps each side)
  • Incline PlankPlace feet on bench, perform plank on either hands or forearms. (Hold for 30 to 45 seconds)
  • Inverted/Incline Push-upPerform push-up with your feet on either table or bench. (10 to 15 reps)
  • Single Leg LungesPlace one foot on bench and stand facing away from table. (Perform 10 lunges on one leg, switch)

Rest 1-2 minutes, repeat for 2-3 sets

 

“15 Second” Drill

Perform each exercise for 15 seconds, with no rest in between!

  • Jumping Jacks Focus on speed
  • Squat Jumps Squat to a 90-degree depth before jumping up (do not pause between jump)
  • Mountain ClimbersFrom a push-up position, alternate bringing one knee to the chest at a time. Focus on speed
  • Push-UpsStandard shoulder width or military push-ups to focus on triceps
  • Plank-Walk upsStart in the plank position on your forearms. Walk your body up to a push-up position, pausing at the top. Lower body back to the plank position on forearms and pause.

Repeat Perform 4 sets with 1 minute rest in between!

Andrew Raines, RHN

Andrew Raines works at Vega as the Education Manager. He is an advocate for clean, plant based sports nutrition, and is a former competitive kickboxer and soccer player turned ultra-marathon runner. As a coach and trainer, Andrew thrives on seeing people boost their performance with plant-based power. He’s a Registered Holistic Nutritionist, Certified Plant-Based Culinary Professional and has a Certificate in Plant-Based Nutrition from eCornell and the T. Colin Campbell Foundation.
Andrew Raines, RHN