Fitness Tip

Trainer Fit Tip of the Day: 3 Weight Plate Workouts-[VIDEO]

By October 25, 2016 No Comments
 

 

Hi, my name’s Bethany and I’m a personal trainer at Bricks in Belvedere Square and today’s Fit Tip is going to be using a weight plate when you’re resistance training for a total body workout. Weight plates are great to use when you have very little space, especially in the winter months as our gyms tend to get more crowded. With little space and one piece of equipment, you can add these three simple moves into your workout.

Bethany’s Favorite 3 Weight Plate Workouts:

1) The first move I’m going to teach you is a squat.

You’re going to hold the plate in front of you. You can choose any weight. We have weights from five pounds all the way up to 45. Hold it in front of you, and you’re going to squat. You’ll bring your feet a little bit wider than hip distance and point your toes out to that 11 and 1 o’clock. From here, you’re going to bend down, like you’re sinking into a chair, and then stand back up. The priority, as you squat down, is to make sure that your knees don’t go ahead of your toes. You squat down holding the plate and come back up. The plate just gives you more resistance as you add it into your workout.

2) The second move that I’m going to teach you is a deadlift and press.

You’ll hold on to the plate, and you’re going to sink down with your feet about hip distance apart. Your back’s going to be parallel to the floor, and the plate will be parallel to your shins. From here, you’re going to lift up, twist the plate in and press it straight up overhead to engage your shoulders. You’ll make this into one movement by holding the plate down, twisting it as you drive up. This soundly works your legs but also gets your core and your upper body involved as well.

You’ll hold on to the plate, and you’re going to sink down with your feet about hip distance apart. Your back’s going to be parallel to the floor, and the plate will be parallel to your shins. From here, you’re going to lift up, twist the plate in and press it straight up overhead to engage your shoulders. You’ll make this into one movement by holding the plate down, twisting it as you drive up. This soundly works your legs but also gets your core and your upper body involved as well.

3) The last thing I’m going to teach you is a Russian twist to engage with your core and add in the shoulder press.

For this move, you’re going to come down to the ground. For Russian Twist, it’s your choice to either keep your feet planted on the floor or lift them up to make it a little bit more of a challenge. You’ll engage your core, squeeze your thighs together, twist to the side, come back to center and press the plate up overhead. Then you do it to the opposite side. You twist, come back to center and press straight up, and you rotate back and forth. I suggest you do about 12 of each move, if you can do more than that, then it’s time to grab a heavier plate.

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