4 Plate Weight Workouts
The Circuit Strength Series
Complete 3-5 rounds of each circuit, resting as needed between rounds. Focus on even increasing weight over the rounds if you can. Rest 1-2 minutes between circuits.
CIRCUIT #1:
8-12 reps Squat with Chest Press
8-12 reps per side Single Arm Pinch Grip Row
5-10 reps per side Raise and Twist
8-12 reps Knee Tucks
CIRCUIT #2:
3-5 reps per side Halos
8-12 reps per side Front Lunge and Twist
8-12 reps Triceps and Biceps
8-12 reps Bridge and Curl
The 5 Minute Full-Body Burner
Set a timer for 20 second intervals of work and move from exercise to exercise without resting. Complete 3 rounds through!
CIRCUIT:
20 seconds Weighted Wall Sit
20 seconds Plyo Plate Push Ups
20 seconds per side Chop
20 seconds Plank Rollers
The 30/15 Cardio Blast
Set a timer for 30 seconds of work, 15 seconds of rest. Complete 3-5 rounds on a move with those intervals then rest 45-60 seconds and move on to the next exercise!
#1:
30 seconds Plate Weight Burpee
115 seconds Rest
#2:
30 seconds Squat to Alternating Shoulders
15 seconds Rest
#3:
30 seconds Press Jacks
15 seconds Rest
#4:
30 seconds Dead Bug Abs
15 seconds Rest
The Metabolic Muscle Builders
Set a timer for 20 minutes and complete as many rounds through the circuit below as you can in that time. Rest only as needed. Also, lower the reps you do per move if that helps you keep moving over trying to do more reps and needing to rest! Record how many rounds you complete to beat next time!
CIRCUIT:
5-10 reps Squat and Press
4-6 reps per side Plyo Plate Push Ups
5-10 reps per side Overhead Lunges
5-10 reps per side Plate Russian Twists
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