No Machines, No Problem

Don’t you just hate it when you go to the gym and all the machines are taken?

Actually to be honest I have no idea what that’s like seeing as I haven’t set foot in a gym in about seven years but I imagine it’s a bit irritating. While you’re waiting for one to free up, here’s a workout to keep you warm while you wait.

This is a great workout for training the hips, back and shoulders. Also because we’re using weight plates, it’s works your forearm muscles, strengthening your grip. I’ve found most people start this routine with a 7.5 kg plate, but if you can do 30 reps without too much strain, perhaps you should use something slightly heavier.

Around the Head

The first exercise I’ve taken to calling around the head. Grab the weight plate with two hands and rotate it clockwise around your head and then change direction so you rotate it anti-clockwise and bring it back to your chest. When the plate is at your chest, push it out and pull it back to add a bit of plyometrics.

Perform 30 reps.

Side to Side

This one is even simpler. Stand with one foot forwards and swing the weight plate from one side to the other. Do 15 reps then switch legs (you don’t want to end up with wonky hips, it could be problematic for you later).

Plate Swings

Based almost entirely on kettlebell swings, well, ok it’s entirely based on kettlebell swings. Stand with your feet slightly wider than shoulder width apart and swing the weight above your head, allow the weight to drop down through your legs. Control the weight as it comes down and ensure that you’re absorbing the impact with your legs by squatting and keeping a straight back.

Perform another 30 reps.

Horse Stance Plate Holding Exercise Thing

Wait until the end of the GIF; it’s hilarious

If anyone can think of a better name, please let me know in the comments. Finish off by spending 1 minute, or more if you can, in horse stance holding the weight directly above your head.

All the exercises here we do as part of our power training routine on a Thursday afternoon. In martial arts these moves are applied to the take-downs involved in Sanda, by working all the muscles in the hips used to throw and wrestle. So if Sanda, or even MMA, is your game then these will be great to add to your training.