Let’s face it—these days we’re all busy, and it can be easy to forget to focus on ourselves, our nutrition, and our exercise routines. Don’t fret! Here are our top three functional exercises that require no gym or additional weights. These will keep you fit, without wasting time.

We selected these specific exercises because they are all compound movements, meaning that they engage multiple muscle groups at once, thereby getting the most benefit in the least amount of time.

1. SQUAT

Strengthen your legs (calves, hamstrings, quadriceps and glutes) in one fell swoop with the mighty squat.

HOW TO DO A SQUAT

• Keep your legs approximately shoulder-width apart with your toes slightly turned out
• Look upward to keep your chest up
• Pull your shoulder blades together to maintain a strong back (crossing your arms in front of you will also help you do this)
• Push knees outward when both squatting down and coming up. Watch to ensure your knees are not tracking forward beyond your ankles
• Squat downwards (just past 90 degrees) but make sure you maintain your flat, strong back
• Push through your heels
• Squeeze your glutes at the top

Aim for 3-4 sets of 10-15 repetitions, squatting with your bodyweight, to begin!

2. PUSH-UP

The widely known push-up is great for so many reasons and is the ultimate full body workout.

HOW TO DO A PUSH-UP

• Rest your hands on a bench or ledge (or drop down to your knees) for beginners. A more advanced start is in a plank, on a flat or declined surface
• Place your hands and arms shoulder-width apart, keeping your hands directly underneath your shoulders
• Fire your legs by squeezing your quads and glutes
• Tighten your core and try to lift your belly button towards your spine
• Slowly lower your chest towards the ground (or ledge) until you are 1-2 inches from the ground
• Push directly back up until your arms are straight

Aim for 3-4 sets of 10-15 repetitions.

3. PLANK

Tighten your core with a plank! This move is fantastic, as it targets your entire abdomen and can be done anywhere.

HOW TO DO A PLANK

• Choose whether you’ll be planking on your hands or elbows (both are great in our opinion!)
• Place hands or elbows directly under the shoulders and engage your back (retract/pull your shoulder blades together)
• Form your body in a horizontal position with straight legs balancing on your toes
• Engage your lower back and abdomen, and pull your belly button to your spine
• Fire your glutes and legs for extra strength

Aim to hold your plank for 30-60 seconds. Remember to keep that perfect form: keep your hips high and belly button pulled in!

Use these three workout exercises at the gym, at home, or outdoors if you’re looking to engage multiple muscles while getting strong. And, after your workout, why not try this perfect raspberry banana blended smoothie.

Raspberry Banana Smoothie

Ingredients
1 serving Vanilla Vega Sport^® Protein
1 frozen banana
1-2 Tbsp cashew butter
½ cup raspberries
1½ cups almond milk
A dash of cinnamon (optional) 

Preparation

1. Add all ingredients into a blender.
2. Blend until smooth.
3. Enjoy!

Vega Sport^® Protein helps build and repair your muscles post-workout. Next-level performance calls for a next level protein shake.

Created by: Nicole Winhoffer

About the Author: Vega

Vega is a leading plant-based protein powder brand. Since 2004, Vega has brought real, plant-based food ingredients together in purposeful combinations to help consumers get the nutrition their body wants, without compromise. All their products are vegan certified and Non-GMO Project Verified.