Skip to content
Tough Mudder Logo
Find An Event
  • Find an Event
  • What Is Tough Mudder
    • Tough Mudder 5K
    • Tough Mudder 10K
    • Tough Mudder 15K
    • Endurance Events
    • Kids Events
  • Obstacles
  • Group Packages
  • Programs
    • Volunteer & Run Free
    • Adaptive Athlete Program
    • Train With Us
    • Become an Ambassador
    • Discounts
  • Mudder Legion Rewards
  • Gear
  • Photos and Results
    • Photos
    • Endurance Results
  • Learn More
    • Podcast
    • Blog
    • Share Your Story
    • FAQ
    • Get In Touch
Fitness

Tough Mudder Training: 15 Minute Full-Body Plate Workout

Author: Tough Mudder April 22, 2016
Share on Facebook Share on Twitter

You don’t need a gym, or tons of swanky equipment, to get in a kickass workout. In fact, you can get in an intense, full-body workout with just one inexpensive accessory – a weight plate or use the plates from your kitchen.

If your goal is to increase endurance, use a lightweight and move quickly from one move to the next, keeping rest periods to a minimum. To build muscle, challenge yourself with a heavier plate and focus on form, not speed.

Tricep Extension

Hold the plate above your head with your arms locked out. Bend your arms, bringing the weight behind your head while keeping your elbows close to your head facing up toward the ceiling. Bring the plate back to an overhead position and repeat.

High-Pull

To start, stand with feet hip-width apart, holding the plate with both hands in front of your thighs. Keep the weight parallel to your body as you raise it up toward your chest, then return to the start position.

Chest Press

Assume a squat position, holding the plate with bent arms close to your chest. Press the plate away from your chest, hold, then return to the start position. Keep your weight in your heels and core engaged.

Weighted Push-Up

Assume an old fashioned push-up position, then have your partner place the plate between your shoulder blades. Have them on standby to remove the plate once you’ve completed your reps.

Overhead Lunges

Stand with feet hip width apart. Raise the plate above your head and lock out your arms (try not to bend your elbows). Step forward with one leg until you reach a 90 degree angle, making sure your knee doesn’t extend past your toe. Return to standing position and repeat with opposite leg.

Standing Oblique Crunch

Stand with feet hip-width apart, holding the plate at your side with one hand. Keep your back straight, hinge at the waist and  lower the plate as far as possible toward the ground. Return to standing position and repeat. Do the same amount of reps on the opposite side.

Overhead Sit-Up

Lay on the floor in a sit-up position, holding the plate above your chest with arms locked out. As you rise up, bring it directly overhead. Return to sit-up position and repeat.


You might like

  • skiers best mud run
    Event

    Tough Mudder Seattle: Top 5 Things To Do

  • Featured

    From the Front Line of the Pandemic to World’s Toughest Mudder

  • News

    Top 10 Things to do in Central Florida

  • father and son tough mudder dad joke
    News

    12 Dad Jokes For The Tough Mudder In All Of Us

Our Partners

SUBSCRIBE TO OUR NEWSLETTER

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.
    • Connect
      • Partnership Inquiries
      • Licensing Opportunities
      • Media Requests
      • Host a Tough Mudder
      • Contact Us
    • Explore
      • Endurance Results
      • 100X Hall of Fame
      • Community Guidelines
      • Become an Ambassadors
      • FAQ
    • About
      • What is Tough Mudder?
      • TM in the News
      • Meet Our Partners
      • Join Our Team
      • Legal & Privacy Policies
    • Follow Us
    Select Region
    • US & Canada
    • United Kingdom

        Left Arrow Created with Sketch.
        Right Arrow Created with Sketch.