Upper Body Plate Workout
This arm workout consists of 12 reps, 3-4 rounds with minimal rest in between.
Plates are an efficient equipment choice and great to use in lieu of dumbbells.
Lateral Lunge with Front Chest Press:
Holding the weight plate with both hands close to your chest, step out to one side and descend into a side lunge. At the bottom of the lunge press the plate directly out in front, at chest level. Pull the plate back and step back to center. Alternate with opposite leg. 12 lunges on each side.
Hold the weight plate directly in front, at shoulder height. Twist the plate left and then right, similar to turning the steering the wheel of a car. You can either opt for 12 on each side, or 30 second intervals.
Begin standing with feet shoulder-width apart and hold the weight plate with both hands, elbows bent close to the chest. Lift the plate to one side so that it is close to the side of your head. Circle your arms behind your head all the way around to the starting position. Repeat on the opposite side. 12 reps on each side.
Start with legs shoulder width apart. Hold the plate with both hands with both arms extended in front of your head. Squat and twist to the left side with arms following in a diagonal line across the body. Weight is in the outside left leg. Pivot on the ball-mount of your foot as needed. The goal is to return to the starting position with control.12 reps each leg.