Here is a Tabata type workout that you can do at home. It is called the “45 Plate “ workout becuse the goal is to be able to use a 45# Plate for the entire workout. But, you can use whatever you have or whatever wieght you can manage.

As a Tabata type work out, you do the movement all out for 20 seconds followed by 10 seconds of rest.

You can break after every eight exercises or after all 24, as your fitness level allows.

Doing all 24 in one workout is the Beginner level, Intermediate is doing all 24 twice, and Advanced is doing all 24 three times.

This workout was designed by my good friend Tia. Here is a link to her Facebook page. >>>Tia Denise NPC Competitor<<<

Be sure to warm up properly for at least 5 minutes. Consult your medical provider before starting any type of exercise program.

The exercises are as follows:

• Overhead plate squat
• Left arm row
• Right arm row
• Left pizza press
• Right pizza press
• Swing your plate
• Bent over double arm row
• Front press
• (Break optional)
• Alternating front lunge
• Overhead press
• Straight arm raise
• Plate Squat
• Arc
• Left shoulder shrug
• Right shoulder shrug
• Clean and Press
• (Break optional)
• Clean and press
• Triceps skull crusher
• Right side bend
• Left side bend
• Pie in the face
• Right stocking the shelf
• Left stocking the Shelf
• Clean and press
• Break

And here is the video to follow. (Note: I messed up on the Plate Squat and started doing lunges again in the video. Sorry)

HAVE FUN!

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