Total Bodyweight Plate Workout

Total Bodyweight Plate WorkoutInterval Training today has become one of the most adopted forms of training as several trainers are slowly changing their routines from the occasionally boring cardio workout to a more intense and high impact training routine. Most men who have preferred interval training as a primary method of training have been found to enjoy a range of benefits including:

▪ Increase in metabolism levels
▪ Reduced appetite and cravings
▪ Increased calorie burn and fat loss
▪ Increased levels of the human growth hormone

Many athletes when performing their interval training are generally accustomed to preferring equipment frequently used in cardio training. Although this has been found to be an effective method to interval training most professional trainers have realized that resistance interval training involving the use of selected weights tends to be a more suitable form of training offering better results.

Resistance intervals can easily be performed with dumbbells, barbells, kettlebells or even weights plates as seen in the Total Bodyweight Plate Workout explained below.

The Total Bodyweight Plate Workout

Overhead Squats
▪ Begin the exercise by placing the weighted plate in front of you, feet just wider than shoulder width.
▪ Bending at your knees and use a pronated grip grab the weighted plate, lifting it towards your chest.
▪ Move the plate over and just behind your head, arms fully extended while maintaining a straight back.  This is now your starting position.
▪ While inhaling gradually lower the plate by bending your knees until your thighs are parallel to the ground and your back straight.
▪ Using your legs drive your feet into the ground and push upward to the start position.

▪ Perform 8 reps.

Plate Swings
▪ Begin by standing in the upright position feet shoulder-width apart, knees slightly bent and toes pointing outward.
▪ Hold the weighted plate in-between your legs using both your hands and an overhand grip
▪ Keeping your back arched bend your hips positioning the weighted plate behind your legs, squeezing your gluteus to extend your hips.
▪ Swing the weight upward then allow it to swing back between your legs by slightly bending your knees and lowering your hips to complete one rep.

▪ Perform 10 reps

One Arm Rows
▪ Begin the exercise by selecting a flat bench and place a weighted plate on each side.
▪ Place your left leg on the top of the bench then place your left hand on the bench for support and lower torso forward from your waist until your entire body is parallel to the ground.
▪ Use your right hand pick up the weighted plate and hold. This is not your starting position.
▪ Exhale and pull the weighted plate towards the side of your chest keeping your arm close to your side.
▪ Inhale and lower the weight straight down in a controlled manner.
▪ Repeat using your right hand.

▪ Perform 10 reps.

Reverse Lunge and Twist
▪ Stand in an upright position arms at your sides.
▪ Begin the exercise by taking a step backward with your right foot simultaneously lifting your right hand upward until your palm is positioned outward and your elbow bent at an angle of about 90-degrees.
▪ Lower your body at the same time twisting your torso to the left. Hold this position for a single count and return to the starting position.
▪ Repeat using the left leg.

▪ Perform 5 reps on each side for a total of 10 reps of the exercise.

Rest for a period of 60 seconds and complete 5 sets of the workout routine.

It is generally recommended that beginners when performing this Total Body Plate Workout start off with a weight plate not exceeding 25 lbs gradually increasing the weight according to their fitness level.

Most Recommended