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The weight plate workout

Circuit 1

Thruster squat with rotation

Hold a weight plate by the edges with hands in front of shoulders, feet at shoulder-width, and weight plate parallel to the floor. Drop into a squat, then simultaneously rise and press the weight plate overhead, pivoting on your right foot to rotate your body to the left. Reverse the movement to lower into another squat, then repeat on the opposite side for one rep. Continue, alternating sides.

Bent-over row

Holding a weight plate by the edges at arms’ length, stand with feet shoulder-width apart with a slight bend in the knees. Hinge forward at the hips so your back is as close to parallel to the floor as you can get it while maintaining a straight spine. Push your hips back and keep arms straight, hands in front of shins. Squeeze your shoulder blades down and together and pull the weight plate straight up to chest. Pause, then lower to start and repeat.

Walking lunge with twist

Hold a weight plate by the edges in front of your chest, take a giant step forward with your left foot, and immediately lower into a lunge. At the bottom of the lunge, rotate your torso and the weight plate to the left. Return to face forward, then push through your lead foot to return to standing. Step forward with the right leg, rotating your torso to the right. That’s one rep. Continue, alternating sides.

Chop

Holding a weight plate by the edges in front of your chest, stand with feet just wider than shoulder-width. Pivot on your left foot to rotate your body to the right, simultaneously pressing the weight plate overhead. Pause, then pivot on the right foot, dropping into a quarter squat, rotating to the left, and lowering the weight plate to the outside of the left knee, in a chopping motion. Reverse the motion, pressing overhead, for one rep. Complete all reps on one side, then repeat on the opposite side.

Circuit 2

Staggered deadlift

Holding a weight plate by the edges in front of your chest, stand with feet hip-width apart. Get in a staggered stance by moving your left foot a few inches behind your right, heel up, toes on the ground, and knees bent. Hinge forward at the hips, press hips back, and keeping your arms straight, lower your torso so your back is as close to parallel with the floor as you can get it while maintaining a straight spine. At the bottom of the deadlift, the weight plate should be just below the knees and parallel to the floor. Pause, then reverse motion to return to start. That’s one rep. Perform all reps, then repeat on opposite side.

Shuffle push-up

Get in a high-plank position with feet at shoulder-width, left hand on a full-size weight plate, right hand on the floor, hands wider than shoulder-width. Perform a push-up, keeping body in a straight line and lowering yourself until elbows are bent at 90 degrees. Press back up, then walk the right hand onto the weight plate, left hand onto the floor, with hands wider than shoulder-width, and perform another push-up. That’s one rep. Continue, alternating sides.  

Lateral lunges with push

Hold a weight plate by the edges in front of your chest, feet at hip-width. Step your right foot far out to the side and lower into a lateral lunge, keeping knees above toes and pressing hips back. At the bottom of the lunge, extend your arms forward to press the plate straight ahead of you, pause, and return to chest. Reverse the motion to return to start, then repeat on the opposite side for one rep. Continue, alternating sides.

Dead bug with plate

Holding a weight plate by the edges, lie face-up on the floor with arms extended toward the ceiling, legs bent at a 90-degree angle so shins are parallel to the floor, and toes pointed up. Press your low back into the floor and extend one leg so the heel hovers above the floor, return the leg to start, and repeat on the opposite side for one rep. Continue, alternating sides.

Photography by Gabor Jurina. Art direction by Kathryn Marx.

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