Workout of the Week: Plate Workout | Chicago Athletic Clubs

Plate Workout Exercises



The Basics: This arm workout consists of 12 reps, 3-4 rounds with minimal rest in between.

A Plate workout is great to do when the gym is really busy and everyone is using the dumbbells or machines - no one thinks to grab a weight plate instead

Jennifer B Lateral Lunge during plate workout



Holding the weight plate with both hands close to your chest, step out to one side and descend into a lunge. At the bottom of the lunge press the plate directly out in front of you at chest level. Pull the plate back and step back to center. Alternate with other leg. 12 lunges on each side.

Jennifer B Driver plate workout


 Holding the weight plate extending out in front of you at shoulder height, twist the plate left and right as if you are turning the stearing wheel of a car. 12 on each side. Or you can time this for 30 seconds. 

Jennifer B halo plate workout  


Begin standing with your feet shoulder-width apart, hold the weight plate with both hands, elbow 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. 


Jennifer B Hi Lo chop plate workout


Jennifer B Hi Lo plate workout chop















Start with your legs shoulder width apart. Holding the weight with both hands with both arms extended just in front of your head, squat and twist to the left side. Your arms will follow in a diagonal line across your body with the weight ending outside of your left leg. Pivot on your foot as needed. Think of chopping wood with an axe, one fluid motion. Control the weight back up to the starting position. 12 reps each leg.


Jennifer Bonner is a trainer at Wicker Park.


Enjoy This Plate Workout?

Repeat this workout a few times weekly for best results, and stay tuned for more minimal equipment exercises like the plate workout.


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