Fuel for the Soul

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Free Fitness Friday: Full-body Weighted Plate Workout


Happy Friday, fit friends!! I am back in the gym and back with a killer Full-body Workout that is low-maintenance (when it comes to space and equipment), but high-intensity and you can perform anytime and anywhere!

This week's Free Fitness Friday: Full-body Weighted Plate Workout

Full-body Weighted Plate Workout

This workout is very simple to set up (all you need is one light-to-moderate weighted plate and a place to move around) and can be done in anytime frame that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. You can even fit this workout in at the end of a workout for an extra calorie burn! Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 3-5 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

  • 20 Squat, curl, press, and overhead tricep extension
  • 20 Straight-arm around the worlds (10 each direction)
  • 10 Split squat with under-the-leg pass and lateral raise (5 each leg / arm)
  • 20 Lunge with plate twist (10 each leg)
  • 40 V-sit with Russian Twist (20 each side)

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!

Phew, now doesn't that look fun (yet challenging)!? So what are you waiting for? Let's get moving and welcome the weekend with a nice sweat!

Happy lifting and have a wonderful weekend ahead!