Plate Weight Workout Video

By: Guest More than a year ago

Just got a barbell and some plate weights. Don't have any dumbells at the moment so this comes in REALLY handy! Thank you so much! Really intend on initiating these over the next few weeks. I also really liked the innovations you made on the ab exercises! This video was awesome.

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Plate Weight Workout

Jennifer DiDonato: Hi, I am Jennifer DiDonato and welcome to MadeFitTV. This is episode number 56, and it is everyone's source for health and fitness information and entertainment. For fit bodies, they don't just happen, they are made, and they are made by you and with a little bit help of me, so welcome. This week, I have an awesome story. Well, first of all, I am very happy to be back in a gym, I am sure you guys are as well. With a lot of previous episodes, with the recipes, we did big you know when I wish everyone good luck on that. So we're back in a gym and you know a funny story I -- you know, you see all this equipment here. You know my daddy has been an avid weightlifter, probably since before I was born and he is 56 this year and lifting weight since he was 15. I knew, I am like, you know, a few weeks ago, I found like some plate weights on the side of the road, you know someone just thrown away, it's all like tree, like Christmas, let pick them up and load them up in the car. And like you know, there is so many other like movements I want to do with heavier plate weights, then I am like, I don't want to have to go and buy them. So it was happened to my dad, he was like, I got some plate weights under the stairs in the basement and so we drag them out early yesterday and here they are. So I figured, if I have weights that I didn't know about, you probably do to. So that's why this week's episode is a plate weight workout, because there is a lot you can do with them. He was even like, Jenny, we did all the bench, you know, for you to bench press on and I am like, you don't need a bench press because, guys, it can be a little dangerous if you are bench pressing with us. So I am going to show you some movements you can do with this equipment that you may even have in your house that is safer and more effective then chest presses or bench presses. So, set to go. Number one, the first movement I am going to show you is going to be a modified barbell core twist with the plate weight. So what I did is I have a beautiful shining little barbell that has not been used in like forever. This is 25 pound, 25 pounds of Jack-Lily folks; you may even have this one. So a typical --this is derived, this is my own modification of a Romanian twist, core twist. And with that is, you are working the core movements, you are going from side to side, keeping your legs about hip-width apart and you're controlling it by your abs, by your core, your obliques, everything. It's a killer movement. But what I like to do with my client is just a kind of up a little bit, is I like to activate the legs, the gluteus, even the arms with this movement. So this is my modified one. So you are going to bring your feet about shoulder-width, a little bit wider apart. One hand on top of the other and you are going to twist but you are going to also bend you arm and bend your legs, still keeping the abs tight, and still keeping facing forward. So see I am activating my bicep, my tricep, my shoulders, my chest, my abs, my legs, my hamstrings, my gluteus. This is an awesome total body movement. If you do about 10-15 each side, three sets, this is a killer. You're going to feel in your abs and your obliques and I guarantee you that you are going to be a way more sore in the morning than you would having done typical crunches, typical oblique twists, all they. So check it out and try and just make sure when you try the fist time, you have a spot or like not want to -- may put about 10 pounds on that side and set of 25. Moving on, our next movement with the plate weight is a shoulder raise. I am just going to grab another 25 pounder. Now it's a typical front shoulder raise, but this is one of my favorite, Chris can attest to this, because when I am in training, and I do shoulders on my shoulder daily, I love this movement. What you're going to do is you are just going to stand with your hands just gripping the plate, chest up, abs nice and tight, chin up, and just going to raise it. Now pull over on the ground, resist on the downward. You're going to find when you resist on the downward, you are activating your gluteus as well, I am sorry not your gluteus, your abs, am I thinking? So you're activating those abs, because if you lean forward, then you are putting pressure on your back and you are not stimulating the abdominal muscle so that's what you want to do, you want to work the shoulders and the abs at the same time. So do about 10-15 reps of these. Like I said, if 25 is too heavy or it's not heavy enough, go up to 35 pounds or bring it back down to about 10 pounds on the plate weights with that, really good, I am feeling the abs already. Next movement is going to be a squat press. We're going to use the same plate weight, I don't why I just set it down, may be I just want to get more workout. So the squat press is awesome. It's compound movement. You're also working your legs and your shoulders and your core at the exact time and this calls for power. Power is awesome, because you're burning more calories and you are expending more energy in putting more challenge -- you are challenging your muscles a lot more. So you are placing more demand on that which is great for result. So you are going to stand with your feet at shoulder-width apart, you're going to squat down, have the plate about parallel to the ground like a little like you are holding your dinner on there, like you are greeting. Right there, squat down, boom. Make it simultaneous guys, I'll show you from the side. You want your heels down, sit into it, keep the chest up like you are sitting in your chair. Keep the chin up and make sure you are keeping that plate nice and flat like you have plate on there, a glass of water, you don't want to fall, that's going to help trigger the shoulder muscles even more and it's going to be more effective because you are doing the right form with that. Now the next movement number 4 that we're going do with the plate weight is called a plate push. This one you've probably seen at gyms, may be not, but you can use heavier than normal plate weights with this one. I am going to start around the side press, just go ahead and grab me on the side. You're going to stand with one foot against the side of plate. If your arm is a harder surface stuff, go ahead and put the plate on a towel. What you're going do, bend the leg slightly, and just slide it over. This is working your hip abductors, it's working your gluteus medius, in the butt. Then bring it on back, bring it on back, work the hip abductors as well. You can do across the room if you want to, so you can push it off to this side with your abductors. Bring it on back with your abductors and then repeat with the other leg, so you are working the entire leg. It's really unconventional, it's a little bit different, but it's a lot better than just sitting on that machine, doing this. I know, I certainly don't like those machines, they are not very flattering either. Alright number 5, this is a movement that you can increase your intensity, and challenge your pushups, this is a weighted pushup. Now a lot of you are probably like, I can really do like ten pushups. Well, guess what? If you can do ten pushups, I want you to just grab about five pounds of a plate weight and stick it on your back and do eight pushups. You don't think? You just want to intensify that, sure you are increasing in your reps, you know may be overtime, but this is going to increase in your strength. So I'm just going to lie on the floor and you can get a spot if you want to for this first time. Don't use heavy weight to begin with because I don't want you smashing yourself. So you are going to be laying on your back, on your stomach. I am going to place the weight on the center of my back, hands are going to be about chest-width apart. This is typically good for people who can do the pushups on their toes, because if you are on your knees, the weight is going to slide up. So you're just going to raise yourself on your toes, pushups. Keep the abs nice and tight. This is challenging your abs and your chest because this is adding ten more pounds to my front. So this is just a way for you to modify the boring pushups that you've been doing every morning for like the past month. Guys, let me know how you think of all these movements, email me at jenny@madefittv.com, also go to MadeFitTV.com and go to the Ask Jenny section, a little tab up there, then email me as well. I always email everyone back. I want to help you and I want to hear about what you think. You can also comment, also below, because I am sure everyone else likes hear to what you guys think as well. So comment, we can start a little conversation going, it's great. I also love to share with everyone on twitter on twitter.com/jennydidonato, Facebook.com/jenniferdidonato. I am also on iTunes, so you can subscribe and then it'll pop up right into your iTunes list. Put it on your iTunes or iPod, listen to it at the gym, whatever, watch it at the gym, it's great because it can go with you. I just like to connect with the audience and see what you guys have to say and I want to be accessible to you guys all the time. So also check out our MadeFitTV store, we got some T-shirts out. But the best way, even on Youtube, I know a lot of you guys are still subscribing through MadeFit, subscribe to the MadeFitTV channel or better you just go on MadeFitTV.com and subscribe to that as well. We are also Ustreaming every Saturday at noon, so you can watch and chat with me a lot. So thanks so much for joining us guys and I'll see you next time. Let me get back to my Jack-Lily.

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Health and Fitness Video Blog with Jennifer DiDonato

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Jennifer DiDonato: Hi, I am Jennifer DiDonato and welcome to MadeFitTV. This is episode number 56, and it is everyone's source for health and fitness information and entertainment. For fit bodies, they don't just happen, they are made, and they are made by you and with a little bit help of me, so welcome. This week, I have an awesome story. Well, first of all, I am very happy to be back in a gym, I am sure you guys are as well. With a lot of previous episodes, with the recipes, we did big you know when I wish everyone good luck on that.

So we're back in a gym and you know a funny story I -- you know, you see all this equipment here. You know my daddy has been an avid weightlifter, probably since before I was born and he is 56 this year and lifting weight since he was 15. I knew, I am like, you know, a few weeks ago, I found like some plate weights on the side of the road, you know someone just thrown away, it's all like tree, like Christmas, let pick them up and load them up in the car. And like you know, there is so many other like movements I want to do with heavier plate weights, then I am like, I don't want to have to go and buy them.

So it was happened to my dad, he was like, I got some plate weights under the stairs in the basement and so we drag them out early yesterday and here they are. So I figured, if I have weights that I didn't know about, you probably do to. So that's why this week's episode is a plate weight workout, because there is a lot you can do with them. He was even like, Jenny, we did all the bench, you know, for you to bench press on and I am like, you don't need a bench press because, guys, it can be a little dangerous if you are bench pressing with us. So I am going to show you some movements you can do with this equipment that you may even have in your house that is safer and more effective then chest presses or bench presses.

So, set to go. Number one, the first movement I am going to show you is going to be a modified barbell core twist with the plate weight. So what I did is I have a beautiful shining little barbell that has not been used in like forever. This is 25 pound, 25 pounds of Jack-Lily folks; you may even have this one. So a typical --this is derived, this is my own modification of a Romanian twist, core twist. And with that is, you are working the core movements, you are going from side to side, keeping your legs about hip-width apart and you're controlling it by your abs, by your core, your obliques, everything. It's a killer movement. But what I like to do with my client is just a kind of up a little bit, is I like to activate the legs, the gluteus, even the arms with this movement.

So this is my modified one. So you are going to bring your feet about shoulder-width, a little bit wider apart. One hand on top of the other and you are going to twist but you are going to also bend you arm and bend your legs, still keeping the abs tight, and still keeping facing forward. So see I am activating my bicep, my tricep, my shoulders, my chest, my abs, my legs, my hamstrings, my gluteus. This is an awesome total body movement. If you do about 10-15 each side, three sets, this is a killer. You're going to feel in your abs and your obliques and I guarantee you that you are going to be a way more sore in the morning than you would having done typical crunches, typical oblique twists, all they. So check it out and try and just make sure when you try the fist time, you have a spot or like not want to -- may put about 10 pounds on that side and set of 25.

Moving on, our next movement with the plate weight is a shoulder raise. I am just going to grab another 25 pounder. Now it's a typical front shoulder raise, but this is one of my favorite, Chris can attest to this, because when I am in training, and I do shoulders on my shoulder daily, I love this movement. What you're going to do is you are just going to stand with your hands just gripping the plate, chest up, abs nice and tight, chin up, and just going to raise it. Now pull over on the ground, resist on the downward. You're going to find when you resist on the downward, you are activating your gluteus as well, I am sorry not your gluteus, your abs, am I thinking?

So you're activating those abs, because if you lean forward, then you are putting pressure on your back and you are not stimulating the abdominal muscle so that's what you want to do, you want to work the shoulders and the abs at the same time. So do about 10-15 reps of these. Like I said, if 25 is too heavy or it's not heavy enough, go up to 35 pounds or bring it back down to about 10 pounds on the plate weights with that, really good, I am feeling the abs already.

Next movement is going to be a squat press. We're going to use the same plate weight, I don't why I just set it down, may be I just want to get more workout. So the squat press is awesome. It's compound movement. You're also working your legs and your shoulders and your core at the exact time and this calls for power. Power is awesome, because you're burning more calories and you are expending more energy in putting more challenge -- you are challenging your muscles a lot more.

So you are placing more demand on that which is great for result. So you are going to stand with your feet at shoulder-width apart, you're going to squat down, have the plate about parallel to the ground like a little like you are holding your dinner on there, like you are greeting. Right there, squat down, boom. Make it simultaneous guys, I'll show you from the side. You want your heels down, sit into it, keep the chest up like you are sitting in your chair. Keep the chin up and make sure you are keeping that plate nice and flat like you have plate on there, a glass of water, you don't want to fall, that's going to help trigger the shoulder muscles even more and it's going to be more effective because you are doing the right form with that.

Now the next movement number 4 that we're going do with the plate weight is called a plate push. This one you've probably seen at gyms, may be not, but you can use heavier than normal plate weights with this one. I am going to start around the side press, just go ahead and grab me on the side. You're going to stand with one foot against the side of plate. If your arm is a harder surface stuff, go ahead and put the plate on a towel. What you're going do, bend the leg slightly, and just slide it over. This is working your hip abductors, it's working your gluteus medius, in the butt. Then bring it on back, bring it on back, work the hip abductors as well. You can do across the room if you want to, so you can push it off to this side with your abductors. Bring it on back with your abductors and then repeat with the other leg, so you are working the entire leg. It's really unconventional, it's a little bit different, but it's a lot better than just sitting on that machine, doing this. I know, I certainly don't like those machines, they are not very flattering either.

Alright number 5, this is a movement that you can increase your intensity, and challenge your pushups, this is a weighted pushup. Now a lot of you are probably like, I can really do like ten pushups. Well, guess what? If you can do ten pushups, I want you to just grab about five pounds of a plate weight and stick it on your back and do eight pushups. You don't think? You just want to intensify that, sure you are increasing in your reps, you know may be overtime, but this is going to increase in your strength. So I'm just going to lie on the floor and you can get a spot if you want to for this first time. Don't use heavy weight to begin with because I don't want you smashing yourself.

So you are going to be laying on your back, on your stomach. I am going to place the weight on the center of my back, hands are going to be about chest-width apart. This is typically good for people who can do the pushups on their toes, because if you are on your knees, the weight is going to slide up. So you're just going to raise yourself on your toes, pushups. Keep the abs nice and tight. This is challenging your abs and your chest because this is adding ten more pounds to my front. So this is just a way for you to modify the boring pushups that you've been doing every morning for like the past month.

Guys, let me know how you think of all these movements, email me at jenny@madefittv.com, also go to MadeFitTV.com and go to the Ask Jenny section, a little tab up there, then email me as well. I always email everyone back. I want to help you and I want to hear about what you think. You can also comment, also below, because I am sure everyone else likes hear to what you guys think as well.

So comment, we can start a little conversation going, it's great. I also love to share with everyone on twitter on twitter.com/jennydidonato, Facebook.com/jenniferdidonato. I am also on iTunes, so you can subscribe and then it'll pop up right into your iTunes list. Put it on your iTunes or iPod, listen to it at the gym, whatever, watch it at the gym, it's great because it can go with you. I just like to connect with the audience and see what you guys have to say and I want to be accessible to you guys all the time.

So also check out our MadeFitTV store, we got some T-shirts out. But the best way, even on Youtube, I know a lot of you guys are still subscribing through MadeFit, subscribe to the MadeFitTV channel or better you just go on MadeFitTV.com and subscribe to that as well. We are also Ustreaming every Saturday at noon, so you can watch and chat with me a lot. So thanks so much for joining us guys and I'll see you next time. Let me get back to my Jack-Lily.

Transcription by: Scribe4you Transcription Services

Plate Weight Workout

Plate Weight Workout -

Plate Weight Workout -