- Stand with feet shoulder-width apart and the plate in front of the torso, palms facing forward.
- Curl the plate up to the front of the shoulder while keeping the elbows close to the body.
- Rotate the palms to face forward and press the plate overhead, locking out the arms.
- Lower the plate back behind the head to the starting position of a tricep extension.
- Push the plate back up overhead, then lower it back to the starting position and repeat for desired reps.
- Inhale and brace your abdominals
- Raise the arms vertically while keeping the elbows slightly bent
- Once the arms are parallel with the floor, rotate the plate clockwise and counterclockwise.
- Lower the plate back to the starting position.
- Stand with feet shoulder-width apart and the plate in front of the torso, palms facing the thighs.
- Keeping the elbows slightly bent, lift the plate up to the front of the body.
- Raise the plate up until the arms are fully extended, maintaining control of the plate.
- Lower the plate back to the starting position and repeat for desired reps.
- Stand with feet shoulder-width apart and the plate held in front of your face with both hands, palms facing each other.
- Rotate the plate around the head, keeping the arms extended and moving the plate in a circular motion.
- Complete one full circle, then reverse the direction to complete another circle.
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