When you think of weighted workouts you typically think of something that ends in bell – barbell, kettlebell, dumbbell. But don’t limit yourself to a piece of equipment you have to fight over with your fellow gym users.
A single weight plate can help you refine your technique during upper-body exercises, thanks to its shoulder-width diameter. It can also add difficulty to basic strength exercises – placing one hand or foot on the plate offers a subtle, but effective change in elevation. And it can help you master rotational movements – the unique weight distribution can make it easier to twist without compromising your form. The result? You can perform functional strength movements to build sexy muscle tone without bulk.
Your 15-Minute Muscle-Sculpting Workout
Do this circuit by personal trainer by Idalis Velazquez two or three times a week. All you need is one weight plate. Perform the moves in order, resting only as needed. Repeat the circuit as many times as you can in 15 minutes.
Watch a WH staffer perform the moves…
1/ Overhead Press Squat Jack
Stand with your feet hip-width apart and hold a weight plate at your chest, elbows bent. Jump your feet out wider than your shoulders as you raise the plate directly overhead and push your hips down and back to lower into a squat. Reverse the movement to return to start. That’s one rep; do eight.
2/ Deficit Lateral Lunge
Stand with both feet centered over the middle of the plate, your hands together at your chest. Brace your core as you step your right foot out to the side and lower your body until your right knee is bent 90 degrees and your left leg is straight. Reverse the movement to return to start. Repeat on the other side. That’s one rep; continue alternating for eight.
3/ Rotational Skater Hop
Stand on your left foot and hold a plate in front of you with both hands, elbows bent. Brace your core and lift your right foot off the floor. Hop to your right, raising your left leg behind you as you rotate your torso and bring the plate toward your right hip, keeping it close to your body. Repeat on the other side. That’s one rep; continue alternating for eight.
4/ Alternating Knee-In and Press
Lie on the floor and hold a plate a few centimetres above your torso, then raise your shoulders, back, and legs off the floor. Engage your abs to lift your upper body higher as you bring the plate overhead and pull your right knee in toward your chest. Reverse the movement to return to start. Repeat on the other side. That’s one rep; do eight.