Oxygen Australia Issue 93 SeptemberOctober 2017

20 Sep/Oct 2017 oxygenmag.com.au

Move FAST FITNESS

20

minute workout:

plate push

A plate and an

empty space is all

you need to get a

heart-pounding

total-body workout.

With all the complicated

workout programming these days,

there’s something to be said for

simplicity — and nothing could be

simpler than a single weight plate

and a stretch of flat real estate.

This workout moves quickly,

hitting all your major muscle

groups, building cardiovascular

endurance, muscular strength and

explosive power, burning a heap of

calories in the process.

After warming up with some

light cardio and dynamic stretch-

ing, alternate between pushing a

plate for distance and performing

a strength move for reps. Use the

same plate for all your moves and

transition quickly from one exer-

cise to the next, resting one minute

between rounds. Complete as

many rounds and reps as you can

within your 20-minute time cap.

Then next time you do the work-

out, try to push yourself — and the

plate — a little harder to beat your

previous score.

PLATE PUSH

Place the plate flat on the floor and hold it by the

edge. Drop your hips and knees so your shins are par-

allel with the floor while keeping your core braced and

your back and arms straight. Drive through your toes,

taking quick, short strides to push the plate forward as

fast as possible.

Make it easier: Move slower or choose a lighter plate.

OVERHEA

SUMO SQUAT

Hold the plate by the sides and

fully extend your arms over-

head, elbows by your ears.

Stand wider than shoulder

width and turn your legs out

from the hip. Keeping your

back straight and the plate

balanced, drop your glutes

straight down, tracking your

knees over your toes until

your thighs come parallel to

the floor. Return to start and

squeeze your glutes at the top.

Make it easier: Hold the plate

your chest, elbows bent.

OVERPLATE

LATERAL JUMP

Stand to one side of the plate with

your feet hip-width apart. Kick your

hips back and drop into a squat,

then extend your legs and leap lat-

erally over the plate with both feet,

landing lightly on the other side

and going right into another squat.

Continue, alternating sides.

Make it easier: Step over the plate

and perform a squat.

Push it

OVERHEAD

WALKING LUNGE

Hold the plate over-

head, elbows by your

ears. Step forward and

bend both knees into a

deep lunge until your

rear knee touches the

ground lightly. Step

your feet together and

continue, walking for-

ward for reps.

Make it easier: Hold

the plate at your chest

and do your lunges

stationary.

at

WORM TO PUSHUP

Get into a plank with your toes on the plate, core

tight. Press down with your toes as you lift your hips

up, pulling the plate toward your hands as you pike.

Then walk your hands back into a plank and repeat.

Complete as many reps as you can of the worm,

then perform push-ups to failure.

Make it easier: Use a lighter plate or put a towel

under your toes if the plate is too heavy.

Note:

Use an iron plate

rather than a

rubber-coated

one or a bumper

plate. The iron will

slide best on most

surfaces.

By Liz Jackson, AFPA, Certified Nutrition and Wellness Consultant

Photos by

Cory Sorensen /

Hair & Makeup:

Nancy J /

Model:

Stephanie Hammermeister /

Top:

Reflex /

Pants:

Iron Lily /

Shoes:

Adid s

*Beginning athletes: use a 5-/10-kilo plate.

Seasoned athletes: use a 15-/20-kilo plate.

Move Distance/Reps

Plate push* 45 metres

Overhead sumo squat 10

Plate push 45 metres

Thruster 10

Plate push 45 metres

Over-plate lateral jump 10 (each side)

Plate push 45 metres

Overhead walking lunge 10 (each side)

Plate push 45 metres

Worm to push-up To failure

Plate push 45 metres



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