The routine you can do with just a weight plate

November 28, 2020 Rianna Ross Fitness 0

On many occasions we are going to train at the gym at hours where there are a large number of users; Therefore, most machines and equipment are completely crowded with people, but that does not necessarily mean that you have to wait for the benches or other implements to be vacated to be able to do a good workout. You may be able to train your best using just a weight plate.

This implement, in addition to being economically accessible, is also easy to store and use; at the same time it is very versatile, at the time of use, since they can be used for different objectives, such as strength training, flexibility, balance and injury prevention.

If you want to learn more exercises with this implement, then try this routine that you can do with only a weight plate .

Training routine with a weight disc

1. Heating

To perform this warm-up, you only need to have a weight plate. At first you only need the same disc for the 5 exercises, but as you progress, you should add other heavier discs to generate more resistance.

Warm up and workout for two to three sets.

Calentamiento para rutina con disco de pesas

2. Exercises with a weight disk

2.1 Front disc lift

  1. Hold the disc by the sides and lower it in front of your body.
  2. Raise the plate overhead with your arms extended up to the elbow.
  3. Lower the puck with control.
  4. Do two sets of 10 reps.
Elevación frontal de disco de pesas

2.2 Disc truck driver

  1. Hold the puck from the sides, in a position in front of the body and with the elbows extended.
  2. Turn the disc to the side so that one hand is on the top and the other is on the bottom of the plate (as if you were turning a wheel on a truck).
  3. Return to the starting position and then rotate in the opposite direction.
  4. Perform two sets of 20 reps.
Ejercicios de hombro con disco de pesas

2.3 Triceps disk press

  1. Hold the disc by the sides.
  2. Lower the puck behind your head, keeping your elbows high.
  3. Raise the puck back to the starting position by extending your elbows.
  4. Do two sets of 12 reps.
Press de tríceps con disco de pesas

2.4 Weight disc pull

  1. Hold the puck from the top and lower in front of your body.
  2. Pull the puck up to chin level, raising your elbows higher than your hands.
  3. Pause and squeeze your shoulders.
  4. Lower the disc with control to the starting position.
  5. Do two sets of 15 reps.
Ejercicio de tirón de disco de pesas

2.5 Disc hip twist

  1. Hold the puck from the sides and roll your chest and shoulders to one side, while bringing your knee on that side forward.
  2. Quickly reverse direction and change the position of your feet.
  3. Perform 2 sets of 40 spins.

3. Full-body disc weight training

The following exercises are specifically designed to work almost every muscle in your body, helping to improve the flexibility of your shoulders, your core, and your hips. In addition, they also help improve balance and coordination for better physical performance.

To begin with these exercises, movements with a great weight are required, both in the arms and in the legs; therefore, it is recommended to start with a lightweight disc. As you progress and feel more comfortable, you can gain weight.

Entrenamiento para cuerpo completo con disco de pesas

3.1 Press and step

  1. Stand with your feet together and the puck at chest level, with your elbows at your sides.
  2. Then, while keeping your head at the same height, simultaneously bring your foot out in the direction it is moving, while pressing the puck forward.
  3. Hold the press for a second, and then move your other foot to the sides to return to the original position.
  4. Perform 3 sets of 20 steps each.

You can use an open space and move in whatever direction you want, but if space is limited, then just go back and forth during each step.

3.2 Front stride with puck

  1. Stand with the puck held to your chest with a forearm grip.
  2. Step forward with one foot, then lower your back knee until you almost touch the ground.
  3. Hold the bottom position for a second, then move back to the original position. Then lunge forward with the other leg.
  4. Perform 3 sets of 10 lunges on each leg.
Ejercicio de zancada con disco de pesas

3.3 Front stride with twist

  1. Stand with the puck at chest level, with your elbows close to your sides.
  2. Step forward with one foot and lower your back knee until you almost touch the ground.
  3. Rotate your shoulders and the puck in the direction of your front leg, contracting your core.
  4. Hold the bottom position for a second, then move back to the original position. Then lunge forward with the other leg and turn in that direction.
  5. Perform 3 sets of 10 steps and twists for each leg.
Zancada frontal con giro con disco de pesas

conclusion

You no longer need expensive equipment or have to wait long periods of time in the gym to get a full workout. All you have to do is have a weight plate, which you can use to perform a perfect training routine to strengthen almost all the muscles in your body. In addition, this training can also be done from the comfort of your home.

References

  • Martin, R. A Workout You Can Do With Just One Weight Plate – No Barbell Necessary. For Livestrong [Revised December 2019].