MOVEMENT – Power Up

Workout: Get Plated

By 24Life

Weight plates and barbells go together—but the plates can be an effective tool on their own. This workout adds not only load but also a little fun to this total-body strength routine. You’ll lift and press but also leap and push. Grab a heavy plate and two lighter ones and get started!

Equipment:

  • 1 heavy weight plate
  • 2 lighter weight plates
  • Mat

WARM-UP

Sets: 1
Reps: 1 minute

Burpee Press and Hop

  • Begin with your weight plate on the ground to the side of your feet.
  • Perform a burpee. Jump up with your hands high, lower your hands to the ground, jump your feet back, perform the push-up and jump your feet back toward your chest.
  • As you rise from the ground, jump over the weight plate laterally and then go right into another one.

Circuit Sets

Sets: 1 each pair
Reps: 15 to 20 each move

PAIR 1

Halo Lunge

  • Stand with your feet shoulder-width apart and hold the plate at your chest, then perform a reverse lunge.
  • Return to start, and keeping your arms bent, circle the weight plate around your head, moving the plate behind your head, over your shoulders and across your forehead. Make sure to keep your core muscles engaged to protect your back and work your abs, as well.
  • Alternate legs and switch the direction of the plate after each set.

Triceps Press

  • Kneel, holding the weight plate behind your head with both hands.
  • Keeping your elbows close to your ears, lift the weight plate toward the ceiling and lower down with control.
  • Make sure to keep your abs engaged to protect your back muscles.

PAIR 2

Deadlift to Lateral Raise

  • Start in a standing position with a weight plate held in each hand, feet hip- or shoulder-width apart.
  • Hinge forward from your hips and lower the weight plates down toward the ground, keeping your back flat and knees soft to perform a deadlift.
  • Return to stand, then bring the plates up laterally to shoulder height.
  • Return the plates to your sides and repeat.

Weighted Sit-Up

  • Lie down on a mat with your feet stretched out in front of you.
  • Grab your weight plate and extend it over your head so it is parallel with your face, using both hands to hold it steady. Make sure to fully extend your arms here, as well.
  • Then lift your upper body into a crunch, keeping your arms and legs fully extended to work your core muscles, and lower back down to the floor.

Recovery

Sets: 1
Reps: 1 minute

Forward Fold With Plate Push

  • Sit tall with your legs on the ground and open wide like a V.
  • Perform a forward fold with the plate at the end of your feet, bending your knees as much as needed.
  • Lean forward with a relaxed neutral neck and breathe into your back and hamstrings and calves.

Plated Breathing

  • Lie on your back and place the weight on your abdomen.
  • Breathe deeply, relaxing with your eyes closed and your neck and torso relaxed.

Meet the Model: Patrick Laurent

Patrick Laurent, personal trainer at 24 Hour Fitness Mid-Town Ultra Sport, chose this career because he wanted the opportunity to help others reach their fitness goals the same way he reaches his goals in life. So when 24Life asked him to demonstrate a workout, it wasn’t hard for him to say yes. We asked him a few burning questions while we had his time.

24Life: What has been your most inspired moment as a trainer so far?

Patrick Laurent: My most inspired moment as a trainer is seeing clients actually reach their goals, when—in the beginning—they really doubted themselves.

24Life: What’s your favorite workout move and your least favorite workout move?

PL: My favorite workout move is pull-ups. And my least favorite workout move is cleans.

24Life: Where can you be found when you’re not working out?

PL: I like going out and trying new restaurants. I’m a big foodie.

24Life: Power song?

PL: 50 Cent—“If I Can’t Do It, It Can’t Be Done.”

24Life: What is one thing you wish every client knew?

PL: I wish every client knew the importance of stretching. It gives you more flexibility and mobility during your workout and prevents any tears in muscles and any injuries in the future.

24Life: Do you have a personal mantra?

PL: Yes: Strive for greatness. Everyone has a bit of greatness in them.

Video credit: Danil Vasilev, Getty Images
Photo credit: skynesher, Getty Images
GIFs: Mark Kuroda, kurodastudios.com

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In This Issue - MAGNETISM

Volume 5 Issue 11
Mindset- Lead your life
Movement - Move your life
Nourishment - Feed your life
Regeneration - Love your life