{"id":2600,"date":"2021-10-21T05:02:27","date_gmt":"2021-10-21T05:02:27","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/5-movements-you-can-do-with-one-plate\/"},"modified":"2021-10-21T05:02:27","modified_gmt":"2021-10-21T05:02:27","slug":"5-movements-you-can-do-with-one-plate","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/5-movements-you-can-do-with-one-plate\/","title":{"rendered":"5 Movements You Can Do With One Plate"},"content":{"rendered":"
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Fitness used to be all about excess \u2014 bigger gyms, bigger weight machines, bigger muscles, and if you look back over those old \u201980s workout photos, bigger hair. Definitely bigger hair.<\/span><\/p>\n Those days are thankfully over, as fitness has trended toward a more holistic, minimalist approach. Now the world\u2019s top trainers are able to forge fun, effective workouts with just a few carefully chosen pieces of equipment, from a <\/span>kettlebell<\/span> to <\/span>battle ropes<\/span> to <\/span>suspension trainers<\/span>, among other interesting implements.\u00a0<\/span><\/p>\n To prove how a little ingenuity can go a long way, we challenged one of our favorite Oxygen ambassadors, <\/span>Josefine Holmberg<\/span>, with creating a full-body workout with something you\u2019ll find in nearly any gym or perhaps even at home: an Olympic weight plate.<\/span><\/p>\n The celebrity trainer, online coach and NPC bikini competitor based in Los Angeles delivered. In just five moves, Holmberg\u2019s routine hits the legs, back, chest, shoulders, arms and core. After a mere half-hour, you\u2019ll be toweling off and wondering how the classic barbell suddenly became so extraneous!<\/span><\/p>\n The best type of equipment for this will be a <\/span>weight plate with built-in handles<\/span>, such as those offered by Hammer Strength or Power Systems. If you don\u2019t have one of those options at the ready, you also can use a traditional plate, as long as you\u2019re careful in holding it securely.<\/span><\/p>\n For the following moves, you should choose a plate commensurate with your strength level \u2014 whether that\u2019s a 10-, 25-, 35- or 45-pounder. \u201cYou\u2019ll do the five moves in circuit fashion EMOM style,\u201d Holmberg explains. \u201cThat\u2019s \u2018every minute on the minute,\u2019 doing each exercise for the reps listed below, then resting and moving on to the next exercise by the top of the next minute. Perform five rounds total, which should take about 30 minutes when you figure in any additional rest you need between rounds.\u201d<\/span><\/p>\nThe One-Plate Whole-Body Workout<\/b><\/h2>\n
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\n \nExercise<\/td>\n Sets<\/td>\n Reps<\/td>\n<\/tr>\n<\/thead>\n \n Alternating Stationary Lunge <\/td>\n 5<\/td>\n 10 (per leg)<\/td>\n<\/tr>\n \n Bent-Over Plate Row <\/td>\n 5<\/td>\n 15<\/td>\n<\/tr>\n \n Plate Thruster\t<\/td>\n 5<\/td>\n 12<\/td>\n<\/tr>\n \n Hammer Curl Into Triceps Overhead Extension \t<\/td>\n 5<\/td>\n 8+8<\/td>\n<\/tr>\n \n Oblique Plate Twist\t<\/td>\n 5<\/td>\n 45 sec + 15-sec rest<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Exercise Instructions<\/h2>\n
Alternating Stationary Lunge<\/b><\/h3>\n