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!
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 for a pre-determined time or number of reps, back to back, before resting. Perform this circuit 3 – 4 times.
Overhead squat:
How to:
- 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.
Related article: 4 Dynamic Stretches That Help Get More Results From Your Workout
Plate push:
How to:
- 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.
Related article: 3 Steps 9 Exercises For Mastering A Push-Up That Will Tone Your Abs And Arms
Overhead lunge:
How to:
- Hoist the weight plate overhead.
- Stand with your feet together.
- Lunge forward with your right leg.
- Land on your heel then your 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.
Related article: Try This Full Body Workout With One Versatile Tool-The Weighted Bag
Front squat:
How to:
- 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.
Related article: Get A Stunning Strong Set Of Legs With This 5 Exercise Calf Workout
Calf raises:
How to:
- 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.
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