4 Plate Weight Workouts

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