This Energizing, 6-Move Workout Fires Up Your Whole Body In Seconds

This winter season, mbg partnered with The Vitamin Shoppe to spread the word about Vthrive The Vitamin Shoppe™️ brand, a new line of premium supplements made for next-level health and wellness. Think sustainably sourced Wild Alaskan Fish Oil and Grass-Fed Whey Protein—which are just a few of the must-haves that made appearances at our WinteR&R pop-up held in New York's Bryant Park this January.

We could all use a little motivation—and extra good vibes—to keep moving in the middle of winter, so we turned to trainer Bryant for a routine that'll warm up our muscles, get the heart pumping, and tone the whole body—without leaving our living room. Bryant has spent two decades training high-profile clients like the Supreme Court justice, and his uplifting, spirit-affirming approach to movement reminds us that we don't have to move—we get to move (mind shift!).

What to do: Plant your feet shoulder-width apart, and bend the knees slightly. Keeping your abdominals tight; raise your arms so that your hands are up by your ears (like you're holding two phones up to your ears) in a boxer-like stance. Then, twist your upper torso continually from side to side. We're just warming up! 

Go for: A count of 25 to 50. 

What to do: Continue with the same twisting motion, but add a punch across your body with each twist, resetting in the center before you alternate.

Go for: 20 per side.

What to do: Keep your feet shoulder-width apart and pointed straight ahead. Move your hips down and back to squat lower than your knees if you can (if you're holding on to weights, keep them tight by your chest).

Go for: No fewer than 25.

What to do: In the same starting position, extend both arms overhead (holding on to the weights if you have them). Then, alternate bringing your arms down to the left and right knee as you raise the knee to meet your arms. This is a core-toning dynamic movement that keeps your heart rate up. 

Go for: 25 to 30 reps on each side.

What to do: In the same starting position, squat down, transition to your knees, then walk out to a plank with hands extended in a pushup position. Do 1 pushup (on or off the knees). Then, lower onto your forearms and hold that plank for 10 seconds. To finish, push back up to pushup position, then walk yourself back, hips raised, to stand up.

Go for: 10 reps.

What to do: From plank position, lower to forearms and shift your body over to one side, with shoulder stacked over the elbow, legs extended, and feet stacked on top on each other (or with the top foot on the floor in front of you for extra support). Raise your top arm (with dumbbell) if you can, and hold for 15 to 30 seconds. Switch sides.

For an extra challenge, continually lower your raised arm underneath your waist, then lift it back up. "This causes instability, so your core needs to work even harder just stay upright," says Bryant. 

Go for: Once each side.