- Hold the plate with both hands at chest height.
- Keeping your core tight and your chest up, squat down as low as you can go while keeping your feet flat on the ground.
- Hold the squat position and reach the plate forward, keeping your arms straight and your back straight.
- Return the plate to your chest while you hold the squat position and repeat reaching the plate in front of you
- Stand with feet shoulder-width apart and the plate in front of the feet.
- Bend the knees and hips to pick up the plate, keeping the back straight and core engaged.
- Stand up, lock the hips and legs, and press the plate overhead with straight arms.
- Lower the plate back to the starting position, keeping control of it, and repeat for desired reps.
- 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 to the starting position, keeping control of it, and repeat for desired reps.
- 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.
