Does waiting in line to train gym leave you feeling under-trained? There is a way to beat peak time gym frustration by trying our high intensity plate workout. Swap out dumbbells and machines for 1 simple plate!

This circuit has eight exercises – performed back to back without resting between exercises. One set would require you to complete all eight exercises in a row for a pre-determined time or number of reps, back to back, before resting. Perform this circuit 3 – 4 times.

Overhead squat:

How to:

  • Hoist the weight plate overhead.
  • Position your toes outward with a wide stance.
  • Ensure the plate is positioned toward the back of your head with your arms fully extended.
  • Drop down by hinging at the hips and bending your knees.
  • Keep your weight back in your stance as you descend, until your knees and hips are fully bent or until your thighs are just past parallel to the floor.
  • Ensure your knees travel in the same direction as your toes.
  • Return to the starting position by extending your knees and hips.

Related article: 4 Dynamic Stretches That Help Get More Results From Your Workout

Plate push:

How to:

  • Position the weight plate on a carpeted floor (not a rubber floor) with a clear section of the open area ahead of you.
  • Get down low and position your hands on the edge of the plate/s.
  • Ensure that your back and hips are in alignment.
  • Keep your arms extended, but not locked out in front of you.
  • Push the plates forward as fast as possible for 5-20m (depending on space) by driving your legs forward with powerful steps.
  • Turn and come back to the starting position if required.

Related article: 3 Steps 9 Exercises For Mastering A Push-Up That Will Tone Your Abs And Arms

Overhead lunge:

How to:

  • Hoist the weight plate overhead.
  • Stand with your feet together.
  • Lunge forward with your right leg.
  • Land on your heel then your forefoot.
  • Lower your body by flexing the knee and hip of your right leg, until the knee of your left leg almost makes contact with the floor.
  • Return to the starting position by extending the hip and knee of your right leg.
  • Repeat the move on the opposite leg to complete one rep.

Related article: Try This Full Body Workout With One Versatile Tool-The Weighted Bag

Front squat:

How to:

  • Hold the weight plate against your chest.
  • Position your toes outward with a wide stance.
  • Drop down by hinging at the hips and bending your knees.
  • Keep your weight back in your stance as you descend, until your knees and hips are fully bent or until your thighs are just past parallel to the floor.
  • Ensure your knees travel in the same direction as your toes.
  • Return to the starting position by extending your knees and hips.

Related article: Get A Stunning Strong Set Of Legs With This 5 Exercise Calf Workout

Calf raises:

How to:

  • Stand upright holding the weight plate close to your chest.
  • Position your feet close together with your toes pointing forward.
  • In this position raise your heels off the floor to perform a double leg calf raise.
  • Drop back down and repeat for the required reps.