Abs Diet: Weight Plate Exercises  

During crowded times at the gym -- say, around beach season -- it's harder to find an unused piece of equipment than it is to hail a cab at 5 o'clock on a rainy Friday in New York. No worries. You can get a great full-body workout by using something that every gym has plenty of -- weight plates. Claim a bench and a few plates of different weights, and you'll have all the equipment you need to do this circuit.

 Exercise  Repetitions   Rest  Sets  Bench Press Pullover  10  30 seconds  2  Bear-Hug Front Lunge  10-15 each leg  30 seconds  2  Hammer Curl  10  30 seconds  2  Non-Lock Squat  15  30 seconds  2  Single-Arm Bentover Row  10 each arm  30 seconds  2  Stiff-Legged Deadlift Curl and Press  10  30 seconds  2  Front Raise Rotation  10  30 seconds  2

  

Bench Press Pullover

Lie faceup on a bench and grasp the sides of the weight plate. Press the weight to arms' length. Keep your arms extended and lower the weight behind your head until it's in line with your body. Raise it above your head again, then lower it back to your chest.

  Bear-Hug Front Lunge

Standing, hold the plate across your chest. Lunge a step forward until your front shin is perpendicular to the floor and your thigh is parallel to it. Keep your torso upright, and return to the starting position. Switch legs.

  Hammer Curl

Grab the weight plate with both hands and hold it in front of your thighs. Curl it up toward your face until the top of the plate is under your chin, then return.

  Non-Lock Squat

Hold the plate above your head with elbows locked, and squat deeply, until your thighs are parallel to the ground. Keep your knees slightly flexed, and don't pause at the top of the movement.

Variation: Hold the plate in a bear hug in front of your torso to rest your upper body during this exercise.

 

Single-Arm Bent-Over Row

Hold the plate through the hole with the middle three fingers of your right hand. Bend over and rest your left hand on your thigh. Pull the plate to your shoulder. As you do, squeeze your shoulders blade toward the middle of your back. Do a set, then switch arms.

  Stiff-Legged Deadlift Curl and Press

Hold the weight at waist level, with your knees slightly bent. Lower the weight by bending from your waist; keep your back straight. Return to the starting position. Curl the weight to your chest, then press it above your head. Finish in the starting position.

    Front Raise Rotation

From a standing position, lift the weight to eye level with your arms extended straight out in front of you. Slowly turn your head and torso 90 degrees to the left. Reverse the movement and twist 180 degrees to the right. Turn back so you're facing straight ahead again.

   

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