This archive report was first published on 11 October 2019.
Published on October 11, 2019, trainer Eric Leija, also known as Primal Swoledier, shares a versatile weight plate workout that's more than just a simple exercise.
Leija's workout, which he completed alongside trainers Michael Vazquez and Jay T. Maryniak, uses a single weight plate to target multiple muscle groups. To get started, grab a weight plate and prioritize proper form over the number of reps.
For the first exercise, a pushup with plate push, it's essential to have a slide-friendly surface, such as carpet or turf. If your gym doesn't have this, you can substitute the plate with a lighter kettlebell or dumbbell. Perform 4 sets of 30 seconds of work, resting 30 seconds between sets.
Next, move on to a bent-over row to overhead forward lunge. This exercise combines a row, overhead press, and a forward lunge, targeting your back, arms, and lower body. Perform 4 sets of 30 seconds of work, resting 60 seconds between sets.
Finally, wrap up the workout with a halo to squat and curl. This complex trains your shoulders, quads, glutes, and biceps. If you have any shoulder problems, you can modify the exercise by raising the weight over your head with bent elbows. Perform 4 sets of 30 seconds of work, resting 30 seconds between sets.
Want more workouts from Leija? Check out his Men's Health Kettlehell program, designed to burn fat and build muscle with just one kettlebell.
