How to Use Standard Weight Plates for a Full Body Workout

Introduction

Standard weight plates are an essential part of any home gym or fitness center. They are versatile and can be used for a variety of different exercises and workouts. With the right technique, you can use standard weight plates to get a full body workout that will help you burn calories, build strength and gain lean muscle. In this article, we’ll explore how to use standard weight plates for a full body workout.

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Warm-Up Before Working Out

Before beginning any workout, it is important to warm up your body. This helps to increase blood flow and reduce the risk of injury. You can warm up by doing dynamic stretching exercises such as jumping jacks, arm circles, and leg swings. You should also do some light cardio such as jogging in place or on a treadmill. Make sure to get your heart rate up and your muscles warm before starting your workout with the weight plates.

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A Full Body Workout With Standard Weight Plates

To get a full body workout with standard weight plates, you’ll need to choose several exercises that target different muscle groups. It’s important to mix up the exercises to ensure that you are working all of your major muscle groups. Here are some examples of exercises you can do with standard weight plates:

Upper Body

• Bicep Curls - Stand with your feet hip-width apart and hold the weight plate in both hands. Bend your elbows and curl the weight up towards your chest. Lower back down and repeat for 10-15 repetitions.
• Shoulder Press - Stand with your feet hip-width apart and hold the weight plate in both hands at shoulder height. Push the plate above your head and then lower back down to shoulder height. Repeat for 10-15 repetitions.
• Chest Press - Lie on your back on a weight bench with the weight plate in both hands at chest height. Push the plate up off your chest and then lower back down. Repeat for 10-15 repetitions.

Lower Body

• Squats - Stand with your feet hip-width apart and hold the weight plate in both hands. Lower yourself down into a squat position and then push back up. Repeat for 10-15 repetitions.
• Lunges - Stand with your feet hip-width apart and hold the weight plate in both hands. Take a big step forward and lower your back knee towards the floor. Push back up and repeat on the other side. Repeat for 10-15 repetitions.
• Deadlifts - Stand with your feet hip-width apart and hold the weight plate in both hands. Hinge forward at your hips and lower the weight plate towards the floor. Push back up to standing and repeat for 10-15 repetitions.

Core

• Crunch - Lie on your back on a mat with the weight plate in both hands. Lift the weight plate up above your chest and crunch your upper body off the floor. Lower back down and repeat for 10-15 repetitions.
• Plank - Get into a push-up position on a mat with the weight plate in both hands. Lower your forearms to the floor and hold for 30 seconds. Make sure to keep your core engaged and your body in a straight line.
• Russian Twist - Sit on the floor with the weight plate in both hands. Lean back slightly and twist your torso from side to side. Repeat for 10-15 repetitions.

Cool Down After Your Workout

After completing your workout with the weight plates, it’s important to cool down your body. This helps to reduce lactic acid build-up and prevents muscle soreness. You can cool down by doing static stretches such as toe touches and quad stretches. Additionally, you can also do some light cardio such as walking in place or on a treadmill. Make sure to take deep breaths and focus on cooling down your body before ending your workout.

Conclusion

Standard weight plates can be a great way to get a full body workout at home or in the gym. With the right technique and exercises, you can use standard weight plates to target all major muscle groups and get a great workout. Make sure to always warm up and cool down properly before and after your workout, and remember to have fun!