By performing a variety of moves and hitting high reps in this weight plate workout, you’ll challenge your muscles to adapt and grow
You’ve hit the gym for a quick pump, but every machine and bench is in use and all you can salvage is a single discarded weight plate. Luckily for you, there’s a simple solution: this complex.
How to
Complete anywhere from 8-15 reps of each exercise (depending on available time and lifting experience).
Do each exercise back-to-back, without putting the plate down.
Complete 3 circuits in total, with 2 minutes rest in-between.
- Weight plate curl
Stand tall, with your shoulders back and feet close together, holding the plate.
Keeping your elbows tucked into your sides, curl the plate towards your chest, stopping just before your forearms reach vertical.
Lower slowly to return to the start. Avoid rocking back and forth to generate momentum, which takes the emphasis away from the biceps.
2. Weight Plate Overhead Press
Stand with your feet shoulder-width apart, holding the plate on your upper chest.
Keep your body upright and core muscles braced.
Press the plate directly upwards until your arms are extended overhead.
During the lifting phase, keep your core braced and don’t tilt your hips forward.
Lower the plate to complete the rep.
3. Weight Plate squat
Hold the plate behind your neck and stand with your feet slightly wider than shoulder-width apart, with toes pointing outwards slightly.
Squat until your thighs are at least parallel to the floor.
Drive back up through your heels.
4. Weight plate standing triceps extension
Stand with the plate held above your head.
Slowly lower it behind your head by bending your elbows, which should stay pointing to the ceiling.
Without arching your back, slowly return the plate to the start by straightening your arms.
5. Weight plate halo
Hold the plate in front of you, then circle it around your head, without changing your hand position.
Make the range of motion as large as possible. You should feel this move in your abs and obliques.
6. Weight Plate Straight-Arm Sit-Up
Lie flat on the ground with a plate above your chest.
In one motion, sit yourself up and try to press the plate up to the ceiling.
Return, with control, to the start position, then go again.
