You don’t need a gym, or tons of equipment, to get ready for a workout. In fact, you can get in an intense, full-body workout with just a weight plate or use the plates from your kitchen.
In today’s Plate Full Body Workout, I will bring you through a CIRCUIT TRAINING alternating between Upper & Lower body exercise for a total of 4 tri-set and 12 exercises.
Each tri-set should be performed for a total of 3 rounds each.
Reps will be 12.
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.
Here is what the workout looks like:
CIRCUIT 1 FRONT LUNGE & TWIST X12each leg SINGLE ARM ROW X12each arm BURPEE WITH PLATE X12 CIRCUIT 2 SQUAT CHEST PRESS X12 BENT ROW X12 WALL SIT (hold 30sec) CIRCUIT 3 PLATE CHOP/LIFT X12 each side SINGLE LEG RDL X12 each leg GOOD MORNING X12 CIRCUIT 4 DEADLIFT X 12 SQUAT PRESS X12 PLATE SIT UP X12
FRONT LUNGE & TWIST
Target : Core, Abdominals, glutes, quads ,hip flexors and hamstrings
Hold the plate in front of you with elbows bent about 90 degrees. Perform a forward lunge . At the bottom, rotate your torso to one side (same side as the forward leg), Bring your arms back to the center. Step back to your starting position. Then repeat with opposite leg. That’s 1 rep.
SINGLE ARM BENT ROW
Target : Lats, back, shoulders, arms
Grab your plate in one hand and stand in a staggered stance with one foot forward. Bend at your hips and knees and lower your torso until it is almost parallel to the floor. Without moving your torso, pull through your elbow as high as you can, before returning to the starting position and repeating for 12 reps. Once you finish one side, you need to make sure you switch hands and repeat the same number of repetitions on the other side.
BURPEE WITH PLATE
Target : arms, chest, quads, glutes, hamstrings, and abs
Stand with your feet shoulder-width apart. Bend at your hips and knees to lower yourself into a squatting position. Place your hands on the floor in front of you. Kick your feet back so that you are in the plank position. Drop all the way down to the floor. Press up with your arms and jump your feet forward. Jump straight upwards to finish the move. Do 12 repetitions with or without a plate depending if you are a beginner or more advanced .
SQUAT CHEST PRESS Target: Quads, Glutes, Core, Shoulders , chest and lower body Start with feet shoulder-width apart and the weight plate held close to your chest. Squat down, then thrust the plate forward with your arms, keeping your arms extended and parallel to the ground. Bring the plate back to your chest. Rise from your squat and repeat. BENT ROW
Target: back
Hold the sides of the plate with both hands, arms fully extended, elbows tucked in, to start. Bend at the waist , keep your back flat and your torso almost parallel with the floor. Row the plate .Toward your lower chest, squeezing your shoulders blades at the top.
WALL SIT
Target : Glutes, quads, hamstrings
Press back against a wall, then scooch down until knees are at a 90-degree angle and thighs are parallel to the floor. Hold the plate in front of your chest and hold it for 30 sec .
LIFT & CHOP
Target: obliques, quadratus lumborum (QL), pecs, lats, delts, forearms
Holding the plate with your arms long and your elbows slightly soft, begin to ‘chop’ the weight diagonally up and down. Do 12 reps and then switch to the other side. Allow your feet and hips to go with the movement.
SINGLE LEG ROMANIAN DEADLIFT
Target : Hamstrings, glutes, core
Start with feet shoulder-width apart. Hold the plate by your thighs. Lift one leg off the ground, moving your foot behind you, and lean forwards slightly. Keeping your back straight,
hinge at the hips to lean further forwards, raising your back leg behind you to help maintain your balance. Lower until you feel the stretch in your standing leg’s hamstring, then return to the starting position. Complete one leg with 12 reps before to move to the other leg.
GOOD MORNING
Target : Hamstrings , Glutes, Core
Start with your feet shoulder-width apart standing up straight. Hold your plate against your chest. Bend your knees, engage your glutes, and hinge at your hips. Keep a flat back the entire time. Lower your torso toward the floor until you notice a stretch into your hamstrings Press into feet and drive through hips to reverse the movement, using hamstrings and core to stand upright. Squeeze glutes at the top.
ROMANIAN DEADLIFT
Target : Glutes, Hamstrings
Stand with feet slightly wider than shoulder width, holding plate down with arms ex- tended, to start. Slight bend in your knees, push your butt back until the plate is at mid-shin level and you feel your hamstrings contract. Hold this position for a beat, then reverse for 1 rep.
SQUAT PRESS
Target : Quads, Hamstrings and Glutes
Grip the sides of the plate and stand tall, with your feet shoulder-width apart or slightly wider. Perform a squat. Use your momentum to push the plate overhead on your way up. Lower the weight back to the start with control.
PLATE SITUP
Target: Core
Lie on floor, knees bent, feet on the floor and plate pressed toward ceiling to start. Lock out arms, retract shoulder blades and engage your core to perform a sit up, pressing the plate forward and out at the top of the movement. Reverse slowly until shoulders are on floor for 1 rep. Let me know if you give it a try or tag me on IG in your sweaty workout pics! @fchiarafitmum
Let’s do it!
Chiara