Home Base

Fitness WOD: Full Body Plate Workout


Plates are typically used to slide on barbells to increase weight, but they can be used for a great number of movements and exercises by themselves. In today’s #HBHealthAtHome workout, join Home Base Southwest Florida’s exercise physiologist Brett Thompson today for a full-body workout using just one 10-pound plate in six moves.

The first exercise in the tri-set will be an upper-body movement, followed by a lower-body exercise, then a core movement. Each tri-set should be performed for a total of 3-4 rounds each. Reps will be 12-16 for bilateral movements and 6-8 for unilateral movements.

Around the World

Reps: 6-8 each side

How to Perform: Stand with feet shoulder-width apart, with chest proud and back flat. Raise plate above your head, then slowly flex elbows, lowering plate behind your head. Keeping your elbows and the plate as close to your head as possible, slowly make circles around your head with the plate. Repeat this movement for 6-8 reps, then reverse the direction of your circles and perform for an additional 6-8 reps.

Plate Overhead Squat

Reps: 12-16

How to Perform: Start with feet slightly wider than shoulder-width apart and toes pointed slightly outwards. With chest proud and back flat, raise plate above the head with a minimal bend in the elbows. This is the starting position. From here, push your butt back as if you are sitting down into a chair into a squat position. Try to keep the plate directly above your head throughout movement! At the ending position, your thigh and calf should have a 90-degree angle. After this is achieved, push your feet into the ground and return to the starting position. Perform this movement for a total of 12-16 reps.

Alternating Straight-Leg Dead Bug

Reps: 6-8 each side

How to Perform: Begin in a supine position (lying on your back), with the plate on the ground above your head. Pick up the plate with elbows fully extended above your head. From there, elevate your legs about 3in off the ground while keeping them as straight as possible. Push your stomach into the floor as you lift your shoulder blades off of the ground. This is the starting position. Raise one leg, while keeping it straight, while simultaneously crunching and performing a toe touch with the plate. Then return to the starting position. Alternate legs performing 6-8 reps each.

Steering Wheel

Reps: 6-8 each side

How to Perform: Stand with feet shoulder-width apart, with chest proud and back flat. Hold plate with one hand on each side and raise in front of you to shoulder height. From here the movement is quite self-explanatory, just turn the wheel to one direction making sure you don’t drop your shoulders. Once you have rotated as far as you can, turn the wheel in the opposite direction. Perform this movement for 6-8 reps in each direction.

Single Leg Plate Hip Bridge

Reps: 6-8 each leg

How to Perform: Begin in a supine position with a plate next to you on the floor. Place your feet flat on the floor with your heels as close to your butt as possible. Transfer the plate onto one of your thighs while holding it in place with the hand on the same side. Extend the opposite leg, keeping it as straight as possible. This is the starting position. From this position, raise your hips off of the floor while pressing the stance foot into the ground. Squeeze glutes at top of movement for 2-3 seconds before returning to starting position. Perform for 6-8 reps then transfer weight to other leg and repeat.

Plank Plate Slide

Reps: 6-8 each side

How to Perform: Begin in a prone position (lying on stomach) with a plate on the ground next to you. Raise up into a low plank position on your elbows, squeezing core and glutes throughout the movement. Place plate at about armpit height next to your body. This is the starting position. With the opposite-side arm of the plate, reach under and across to grab the plate. Make sure there is a minimal rotation of the hips, and minimal weight-shifting throughout the movement. Proceed to pull plate to the opposite side leading with your elbow. Once the plate is at the starting position on the opposite side, repeat movement for a total of 6-8 reps each side.