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.
