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Plate workout
Photo by Cindy ellis. Performed by Melissa Nicholson

Get a Full Body Workout with 1 Plate

Beat frustration with some training ingenuity.

Does waiting in line to train gym leave you feeling under-trained? There is a way to beat peak time gym frustration by trying our high intensity plate workout. Swap out dumbbells and machines for 1 simple plate!

The workout:

  • A. Overhead squat (x12)
  • B. Plate push (25m)
  • C. Overhead lunge (x12 per leg)
  • D. Plate push (25m)
  • E. Front squat (x12)
  • F. Plate push (25m)
  • G. Calf raises (x20)
  • H. Plate push (25m)

Performing the circuit

This circuit has eight exercises – performed back to back without resting between exercises. One set would require you to complete all eight exercises in a row (A-H) for a pre-determined time or number of reps, back to back, before resting. Perform this circuit 3 – 4 times, .

The moves:

 

Overhead squat

How to do it: Hoist the weight plate overhead. Position your toes outward with a wide stance. Ensure the plate is positioned toward the back of your head with your arms fully extended. Drop down by hinging at the hips and bending your knees. Keep your weight back in your stance as you descend, until your knees and hips are fully bent or until your thighs are just past parallel to the floor. Ensure your knees travel in the same direction as your toes. Return to the starting position by extending your knees and hips.

Plate push

How to do it: Position the weight plate on a carpeted floor (not a rubber floor) with a clear section of open area ahead of you. Get down low and position your hands on the edge of the plate/s. Ensure that your back and hips are in alignment. Keep your arms extended, but not locked out in front of you. Push the plates forward as fast as possible for 5-20m (depending on space) by driving your legs forward with powerful steps. Turn and come back to the starting position if required.

Overhead lunge

How to do it: Hoist the weight plate overhead. Stand with your feet together. Lunge forward with your right leg. Land on your heel thenyour forefoot. Lower your body by flexing the knee and hip of your right leg, until the knee of your left leg almost makes contact with the floor. Return to the starting position by extending the hip and knee of your right leg. Repeat the move on the opposite leg to complete one rep

Front squat

How to do it: Hold the weight plate against your chest. Position your toes outward with a wide stance. Drop down by hinging at the hips and bending your knees. Keep your weight back in your stance as you descend, until your knees and hips are fully bent or until your thighs are just past parallel to the floor. Ensure your knees travel in the same direction as your toes. Return to the starting position by extending your knees and hips.

Calf raises

How to do it: Stand upright holding the weight plate close to your chest. Position your feet close together with your toes pointing forward. In this position raise your heels off the floor to perform a double leg calf raise. Drop back down and repeat for the required reps.

Images by Cindy Eliis | Modelled by Mellissa Nichols

One comment

  1. If you want to want healthy body, you should always think about exercising. I think this information is a must read to everyone. If you need a professional help, check us out at http://www.ultimatefitness360.com/the-ultimate-chest-workouts/

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