susiequote3-1024x683 The Power of The Plate

There are no short-cuts when it comes to losing weight and getting healthy.  You have to work hard, eat clean and results will show.  But there are specific workouts that will get you there faster than others and are more effective at helping you reach overall health and well-being!

When you walk into a gym it can be intimidating with all the equipment.  What if I were to tell you that you really don’t need any of it to get in amazing shape! All you need is your own body-weight and a weighted plate to get in a challenging workout that produces results!

Weight plates are not just for loading up barbells.  You can literally tone every muscle in your body with this simple yet effective workout tool. A weight plate is relatively inexpensive and more versatile than you may think! The key is to combine body weight exercises and weight plate exercises in a HIIT (high intensity interval training) form.

A weight plate can be used for strength training, endurance, flexibility, and balance. You can drag and push plates for cardio, curl and lift plates for strength training, and carry plates for endurance.  All of these together will produce explosive power and strength throughout the body.  As you get stronger you can use a heavier plate to keep challenging yourself.

**In this -> ->  ** VIDEO  **  I am using a 25 pound plate at Syphus Training.  Don’t let this simple move fool you! The movement is controlled yet very effective.  I felt this incredibly throughout my shoulders, arms, chest, and even core.  This is just one piece of a Syphus Training workout.

At Syphus Training exercises are called tasks. From simple to complex these Tasks come in the form of cardio, strength, plyometric, core, agility and Syphus Specific exercises. With currently over 500 different Tasks, each task provides a unique challenge. Many of the tasks use a weight plate.

It may be time to rethink your workout routine.  Forget the fancy stuff and get results with a simple weight plate and your own body weight!

Exercises to try include

Front Plate Raise

Hold the plate from the sides and lowered in front of the body. Raise the plate overhead with the arms extended at the elbow. Lower under control. Repeat for two sets of 10 reps.

Plate Tricep Press

Hold the plate overhead from the sides. Lower the plate behind the head, keeping the elbows high. Raise the plate back to the start position by extending the elbows. Repeat for two sets of 12 reps.

Weighted Front Lunge

Begin standing with the plate held at the chest arms crossed over. Step forward with one foot and lower the back knee until it almost touches the ground. Hold the bottom position for one second and then step forward back to the original position. Then lunge forward with the other leg. Repeat for three sets of 10 steps on each leg.



**VIDEO courtesy of Syphus Training LLC , copyright 2017 All rights reserved. Susie Rahaim and Real Food Real Fitness has expressed written permission to use footage.

Rahaim-79-e1484625035719-1024x827 The Power of The Plate