Some of the most ass-kicking workouts are the ones when you just don’t stop moving. Plowing through one exercise after the other not only guarantees you’ll work multiple body parts while boosting your heart rate, but it saves a heck of a lot of time. This routine is perfect for days when you’re short on time and the gym is packed. Claim a few feet of floor space, grab a weight plate, and crank this sucker out.
How to: Warm up your bod with five minutes of dynamic movements, like skipping, jumping jacks and mountain climbers. Then, perform the following routine as a circuit, moving from one exercise to the next with zero rest. At the end, catch your breath, sip some water, and repeat. Do as many rounds as you’ve got the gas for (aim for 4-5).
BENT-OVER ROW
Reps: 10-12
Set Up: Hold the plate with your hands at nine and three o’clock. Hinge from the hips and lower your torso until it is almost parallel to the ground and extend your arms in front of you.
Action: Contract your back muscles to raise the plate towards your chest, driving your elbows towards the back of the room. Squeeze at the top of the movement, then slowly lower back down.
BICEPS CURL
Reps: 12
Set Up: Continue holding the plate in the same position, and stand tall. Straighten your arms and extend the plate down so it is in front of your hips.
Action: Bend your arms and raise the plate up towards your chest, squeezing your biceps. Slowly lower and repeat.
CHEST-TO-PLATE PUSH-UP
Reps: 6 (standard) OR 10 (from knees)
Set Up: Get into a high plank position with arms extended and a plate on the floor under your chest. If you need to, lower to your knees.
Action: Bend your arms and lower towards the ground, aiming to bring your chest as close to the plate as you can. Extend your arms to push back up to the starting position.
PLANK WITH ALTERNATING PLATE TOUCH
Reps: 10 per arm
Set Up: After your last push-up, stay in high plank position and push the plate an arms-length in front of you. Tighten your core to stabilize.
Action: Continue holding plank and reach one arm straight out in front of you to touch the plate, bring it back and repeat on the other side. Continue alternating arms for all reps.
WEIGHTED CRUNCH (with hold)
Reps: 15
Set Up: Roll onto your back with your knees bent and feet on the floor. Hold the plate with your hands at nine and three o’clock above your chest with arms extended.
Action: Contract your abs and press the plate up towards the ceiling, bringing your shoulders off the floor. Hold at the top for a count, then slowly lower back down.
PLATE PRESS
Reps: 15
Set Up: After your last crunch, stay in this position and bring the plate down to your chest.
Action: Extend your arms and press the plate straight up, like a bench press. Slowly lower back down, and repeat.
