Dumbbells, kettlebells, and a loaded barbell are the stars of the show in most strength routines. But that solitary weight plate you’re about to add to the barbell? It can be the perfect tool for a quick strength session all on its own.
This unassuming object is full of potential. Because the weight plate alters your center of gravity differently than a dumbbell or kettlebell, it can challenge your muscles in a different way. Grasping a plate between your fingers is great for building pinch-grip strength. Laid flat, a plate can transform the floor into an elevated platform. Using a weight plate in new and unexpected ways can add novelty and interest to a workout.
Give the weight plate a whirl with the following bare-bones workout. All you need is a single medium-heavy weight plate, a yoga-mat’s worth of floor space, and 20 minutes on the clock.
Workout Overview
- The workout comprises two circuits: a warm-up and a main set.
- For the warm-up, perform each move for 30 seconds, alternating between exercises without resting, for three total rounds. The warm-up takes three minutes.
- Follow the same pattern in the main set. Perform each move, in order, for 30 seconds. Perform three or four rounds without resting. The main set takes 12 to 16 minutes, depending on how many rounds you complete.
- Transition as quickly as possible to the next move. Don’t stop the clock or pause between moves.
Warm-up
Lying Leg-Raise Pulse
Perform for 30 seconds.
- Begin lying on the floor. Engage your core and raise your legs, feet together and flexed, so they hover about 6 inches off the floor. Simultaneously extend your arms straight overhead, biceps aligned with your ears. This is your starting position.
- Keeping your lower back stable, your abs tight, and your upper body still, raise your legs about 6 inches, then lower them back to the starting position. Pulse your legs up and down between the 6 and 12 inches off the floor.
- If keeping your legs straight makes it difficult to maintain core engagement, perform the move with your knees bent.
Seal Jack
Perform for 30 seconds.
- Stand upright with your feet together and your arms extended in front of you, palms together.
- Simultaneously jump your feet outward and extend your arms out to the sides, palms open and thumbs pointing upwards.
- Without stopping, jump your feet and hands together, returning to the starting position.
- Alternate between the two positions, jumping continuously.
⊕ Perform three total rounds alternating between exercises without resting.
The Workout
Floating-Heel Split Squat (right side)
Perform for 30 seconds.
- Assume the top position of a lunge, with the ball of your right foot planted on a weight plate and your heel hovering off the edge.
- Keeping your torso upright and your front heel level with the weight plate, slowly bend at your knees and hips until your back knee is close to the floor.
- Reverse the move until you are standing upright.
- Repeat for the duration of the interval.
Weight-Plate Renegade Row
Perform for 30 seconds.
- Assume a pushup position with your hands on the floor on either side of a weight plate.
- Take hold of the weight with your right hand. Pull the plate up and back to perform a single-arm row.
- Lower the weight with control and perform the row on the left side.
- Repeat, alternating sides for the duration of the interval.
Floating-Heel Split Squat (left side)
Perform for 30 seconds.
- Assume the top position of a lunge, with the ball of your left foot planted on a weight plate and your heel hovering off the edge.
- Keeping your torso upright and your front heel level with the weight plate, slowly bend at your knees and hips until your back knee is close to the floor.
- Reverse the move until you are standing upright.
- Repeat for the duration of the interval.
Alternating Offset Pushup
Perform for 30 seconds.
- Assume a pushup position with your right hand planted on the weight plate and left hand on the floor.
- Perform a pushup, lowering your chest as close to the floor as possible. Reverse the movement with control. (Perform the pushup on your knees, if needed, to maintain good form.)
- Shift to the right so your right hand is on the floor and your left hand is on the weight plate.
- Perform a pushup.
- Repeat, alternating sides for the duration of the interval.
Kickstand Romanian Deadlift (right side)
Perform for 30 seconds.
- Stand holding the edge of the weight plate between the fingers of your right hand.
- Shift your weight to your right foot and take a small step back with your left foot, using the ball of your left foot for balance only.
- Keeping your back flat, your chest up, and most of your weight on your right foot, hinge at your hips as if trying to close a car door behind you with your butt.
- Reverse the movement and return to the upright kickstand position.
- Repeat for the duration of the interval.
Right-to-Left Rotational Plate Lift
Perform for 30 seconds.
- Stand with your feet slightly wider than shoulder width and hold the plate by its edges in both hands.
- Rotate your body so that the plate is near your right hip.
- Then rotate your body to the left, curling and pressing the weight until you are turned as far as possible to the left with the weight overhead.
- Reverse the move and rotate back to the right.
- Repeat for the duration of the interval.
Kickstand Romanian Deadlift (left side)
Perform for 30 seconds.
- Stand holding the edge of the weight plate between the fingers of your left hand.
- Shift your weight to your left foot and take a small step back with your right foot, using the ball of your left foot for balance only.
- Keeping your back flat, your chest up, and most of your weight on your left foot, hinge at your hips as if trying to close a car door behind you with your butt.
- Reverse the movement and return to the upright kickstand position.
- Repeat for the duration of the interval.
Left-to-Right Rotational Plate Lift
Perform for 30 seconds.
- Stand with your feet slightly wider than shoulder width and hold the plate by its edges in both hands.
- Rotate your body so that the plate is near your left hip.
- Then rotate your body to the right, curling and pressing the weight until you are turned as far as possible to the right with the weight overhead.
- Reverse the move and rotate back to the left.
- Repeat for the duration of the interval.
⊕ Perform three or four rounds of the main circuit without resting.
⊖ Transition as quickly as possible to the next move. Don’t stop the clock or pause between moves.
This Post Has 0 Comments