This Full-Body Plate Workout Is an Absolute Killer

Weight plates are way more versatile than most guys give them credit.

Once you see this total-body workout from trainer Eric Leija (a.k.a. Primal Swoledier), you’ll have a new perspective on how handy the discs can be for good. Leija ripped through the killer three-part plate series, working alongside fellow trainers Michael Vazquez and Jay T. Maryniak.

If you want to join them, just grab a single weight plate and get to it, prioritizing your form over rep count. Take your time with each exercise complex, and rest for 2 to 3 minutes between each one so that you can give the workout the quality it deserves. Don’t feel like you have to stick with a 45 pounder to start, either—make sure you’re working with weight you can handle.

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‼️Plate Full Body Killer‼️ . Get after this one I hit with the killas @michaelcvazquez and @jtm_fit ? . 1️⃣ 4 sets 30 seconds work, 30 seconds rest between sets . Rest 2-3 minutes . 2️⃣ 4 sets 30 seconds work, 60 seconds rest in between sets . Rest 2-3 minutes . 3️⃣ 4 sets 30 seconds work, 30 seconds rest . If you haven’t checked out my new 8 week shredding program then you should! . I combine barbells, kettlebells, dumbbell and bodyweight drills for balanced workouts for functional gains! . ‼️Link in my bio‼️ . #onnit #primalmethods #workout . ⚡️EricLeija.com⚡️ . Song: The Relays (feat. Travis Scott) by Maxo Kream

A post shared by Eric Leija (@primal.swoledier) on Oct 8, 2019 at 6:02am PDT

For the first move, a pushup with plate push, getting on carpet or turf will be key. If your gym doesn’t have slide-friendly turf or carpet, sub out the plate for a lighter kettlebell or dumbbell. Then, instead of dragging the implement, lift it with one arm and place it on the opposite side of your body. Perform 4 sets of 30 seconds work, resting 30 seconds between sets.

Next, you’ll do a bent-over row to overhead forward lunge. Here, it’s important to let each move flow together, rather than separately performing a row, overhead press, and then a forward lunge. Your back and arms will work to get the weight overhead, along with your lower body. Perform 4 sets of 30 seconds work, resting 60 seconds between sets.

Finally, wrap things up with a halo to squat and curl. This complex will train your shoulders, quads, glutes, and biceps. If you have any shoulder problems with the halo, simply raise the weight over your head with bent elbows, then lower it down to your torso as opposed to tracing it in a circle above your head. Perform 4 sets of 30 seconds of work, resting 30 seconds between sets.

Want more workouts from Leija? Check out his Men’s Health Kettlehell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettlebell.

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