Our flexible plate workout<\/strong><\/h2>\n\n\n\n\u201cYou can do any exercise in the gym if you get creative with the weight plate,\u201d says Gold\u2019s Gym Fitness Expert Andy Coggan. \u201cYou don\u2019t need dumbbells or kettlebells to get started.\u201d<\/p>\n\n\n\n
As always, the amount of weight you use and the number of reps you do depend on your goals.<\/p>\n\n\n\n
\u201cIf you haven\u2019t been in the gym in some time, start lighter and go with more reps to develop neuromuscular coordination and stamina,\u201d Coggan says.<\/p>\n\n\n\n
When you begin using just plates to work out, you can use lighter plates to train your grip or even just your bodyweight to practice the movements.<\/p>\n\n\n\n
\u201cCreativity is your only real limitation,\u201d Coggan says. Weight plate training \u201cis a form of resistance training<\/strong><\/a><\/b>, so anything you want to add weight to and safely hold is fair game.\u201d<\/p>\n\n\n\nUse a weighted plate and basic movements for this total body workout. Try two to three sets of 10 to 15 reps for each exercise and increase the amounts as your stamina and recovery improve.<\/p>\n\n\n\n
Squat<\/strong><\/h3>\n\n\n\nHold the plate at chest level or overhead. Lower your body with your hips back and your knees above your feet.<\/p>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--SvCH04hg--\/c_auto,g_auto,w_480,h_270\/v1\/2405e908\/squat.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Push<\/strong><\/h3>\n\n\n\nLie on your back, holding the plate firmly, and push the plate off your chest.<\/p>\n\n\n\n![\"The](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--YomMmMKI--\/c_auto,g_auto,w_480,h_270\/v1\/2405e908\/push.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Pull<\/strong><\/h3>\n\n\n\nHold the plate on one side. Supporting yourself with one hand, bend over and pull the plate toward your chest. Switch sides after finishing your reps.<\/p>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--u0me88th--\/c_auto,g_auto,w_480,h_270\/v1\/2405e908\/pull.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Lunge<\/strong><\/h3>\n\n\n\nHold the plate overhead. Step forward and drop your back knee until it almost touches the ground. Alternate steps.<\/p>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--j9MCZFFS--\/c_auto,g_auto,w_480,h_270\/v1\/2405e908\/lunge.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Hinge<\/strong><\/h3>\n\n\n\nThis is a suitcase-style deadlift that challenges your grip. Hold the plate to the side of your body with one hand, with your other hand empty. With the plate hanging down, squat down<\/a>. Keep your back flat and chest up. Squat until the plate touches the ground and then slowly stand again. The motion is similar to picking up and putting down a suitcase. Switch hands after reps.<\/p>\n\n\n\n![\"The](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--vuagVb_s--\/c_auto,g_auto,w_480,h_270\/v1\/2405e908\/hinge.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Twist<\/strong><\/h3>\n\n\n\nHold the plate against your torso with both hands, and twist to the side. You can hold the plate farther away from your body to adjust difficulty.<\/p>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--C6KPDNeR--\/c_auto,g_auto,w_480,h_270\/v1\/2405e908\/twist.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Core<\/strong><\/h3>\n\n\n\nDo sit-ups on the ground while holding the plate overhead.<\/p>\n\n\n\n![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--99n0DAs3--\/c_auto,g_auto,w_480,h_270\/v1\/2405e908\/core.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Ready for more? Try these full-body moves from Gold\u2019s Gym experts. <\/strong>
\nYour 25-Minute Lunch Break Workout<\/strong><\/a>
\nBreaking Down EMOM vs. AMRAP Workouts<\/strong><\/a>
\nOne Workout for Total Body Fat Burn<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably used weight plates in your workout before \u2014 but not like this. Typically, they\u2019re attached to a barbell or dumbbell to adjust resistance. But weight plates can be used for so much more \u2014 even as a free weight. Here\u2019s why a weight plate workout is worth a try: It helps with grip […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Try this unconventional plate workout, which adds variety and grip training to your routine.","footnotes":""},"categories":[3],"tags":[120,121,122,123,124,125,126,127],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-full-body-workouts","tag-increase-strength","tag-lunge-workout","tag-squats","tag-strength-workouts","tag-weights","tag-workout-tips"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":10014,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions\/10014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6198"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Use a weighted plate and basic movements for this total body workout. Try two to three sets of 10 to 15 reps for each exercise and increase the amounts as your stamina and recovery improve.<\/p>\n\n\n\n
Squat<\/strong><\/h3>\n\n\n\nHold the plate at chest level or overhead. Lower your body with your hips back and your knees above your feet.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Push<\/strong><\/h3>\n\n\n\nLie on your back, holding the plate firmly, and push the plate off your chest.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Pull<\/strong><\/h3>\n\n\n\nHold the plate on one side. Supporting yourself with one hand, bend over and pull the plate toward your chest. Switch sides after finishing your reps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Lunge<\/strong><\/h3>\n\n\n\nHold the plate overhead. Step forward and drop your back knee until it almost touches the ground. Alternate steps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Hinge<\/strong><\/h3>\n\n\n\nThis is a suitcase-style deadlift that challenges your grip. Hold the plate to the side of your body with one hand, with your other hand empty. With the plate hanging down, squat down<\/a>. Keep your back flat and chest up. Squat until the plate touches the ground and then slowly stand again. The motion is similar to picking up and putting down a suitcase. Switch hands after reps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Twist<\/strong><\/h3>\n\n\n\nHold the plate against your torso with both hands, and twist to the side. You can hold the plate farther away from your body to adjust difficulty.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Core<\/strong><\/h3>\n\n\n\nDo sit-ups on the ground while holding the plate overhead.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Ready for more? Try these full-body moves from Gold\u2019s Gym experts. <\/strong>
\nYour 25-Minute Lunch Break Workout<\/strong><\/a>
\nBreaking Down EMOM vs. AMRAP Workouts<\/strong><\/a>
\nOne Workout for Total Body Fat Burn<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably used weight plates in your workout before \u2014 but not like this. Typically, they\u2019re attached to a barbell or dumbbell to adjust resistance. But weight plates can be used for so much more \u2014 even as a free weight. Here\u2019s why a weight plate workout is worth a try: It helps with grip […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Try this unconventional plate workout, which adds variety and grip training to your routine.","footnotes":""},"categories":[3],"tags":[120,121,122,123,124,125,126,127],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-full-body-workouts","tag-increase-strength","tag-lunge-workout","tag-squats","tag-strength-workouts","tag-weights","tag-workout-tips"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":10014,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions\/10014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6198"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Push<\/strong><\/h3>\n\n\n\nLie on your back, holding the plate firmly, and push the plate off your chest.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Pull<\/strong><\/h3>\n\n\n\nHold the plate on one side. Supporting yourself with one hand, bend over and pull the plate toward your chest. Switch sides after finishing your reps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Lunge<\/strong><\/h3>\n\n\n\nHold the plate overhead. Step forward and drop your back knee until it almost touches the ground. Alternate steps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Hinge<\/strong><\/h3>\n\n\n\nThis is a suitcase-style deadlift that challenges your grip. Hold the plate to the side of your body with one hand, with your other hand empty. With the plate hanging down, squat down<\/a>. Keep your back flat and chest up. Squat until the plate touches the ground and then slowly stand again. The motion is similar to picking up and putting down a suitcase. Switch hands after reps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Twist<\/strong><\/h3>\n\n\n\nHold the plate against your torso with both hands, and twist to the side. You can hold the plate farther away from your body to adjust difficulty.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Core<\/strong><\/h3>\n\n\n\nDo sit-ups on the ground while holding the plate overhead.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Ready for more? Try these full-body moves from Gold\u2019s Gym experts. <\/strong>
\nYour 25-Minute Lunch Break Workout<\/strong><\/a>
\nBreaking Down EMOM vs. AMRAP Workouts<\/strong><\/a>
\nOne Workout for Total Body Fat Burn<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably used weight plates in your workout before \u2014 but not like this. Typically, they\u2019re attached to a barbell or dumbbell to adjust resistance. But weight plates can be used for so much more \u2014 even as a free weight. Here\u2019s why a weight plate workout is worth a try: It helps with grip […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Try this unconventional plate workout, which adds variety and grip training to your routine.","footnotes":""},"categories":[3],"tags":[120,121,122,123,124,125,126,127],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-full-body-workouts","tag-increase-strength","tag-lunge-workout","tag-squats","tag-strength-workouts","tag-weights","tag-workout-tips"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":10014,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions\/10014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6198"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Pull<\/strong><\/h3>\n\n\n\nHold the plate on one side. Supporting yourself with one hand, bend over and pull the plate toward your chest. Switch sides after finishing your reps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Lunge<\/strong><\/h3>\n\n\n\nHold the plate overhead. Step forward and drop your back knee until it almost touches the ground. Alternate steps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Hinge<\/strong><\/h3>\n\n\n\nThis is a suitcase-style deadlift that challenges your grip. Hold the plate to the side of your body with one hand, with your other hand empty. With the plate hanging down, squat down<\/a>. Keep your back flat and chest up. Squat until the plate touches the ground and then slowly stand again. The motion is similar to picking up and putting down a suitcase. Switch hands after reps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Twist<\/strong><\/h3>\n\n\n\nHold the plate against your torso with both hands, and twist to the side. You can hold the plate farther away from your body to adjust difficulty.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Core<\/strong><\/h3>\n\n\n\nDo sit-ups on the ground while holding the plate overhead.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Ready for more? Try these full-body moves from Gold\u2019s Gym experts. <\/strong>
\nYour 25-Minute Lunch Break Workout<\/strong><\/a>
\nBreaking Down EMOM vs. AMRAP Workouts<\/strong><\/a>
\nOne Workout for Total Body Fat Burn<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably used weight plates in your workout before \u2014 but not like this. Typically, they\u2019re attached to a barbell or dumbbell to adjust resistance. But weight plates can be used for so much more \u2014 even as a free weight. Here\u2019s why a weight plate workout is worth a try: It helps with grip […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Try this unconventional plate workout, which adds variety and grip training to your routine.","footnotes":""},"categories":[3],"tags":[120,121,122,123,124,125,126,127],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-full-body-workouts","tag-increase-strength","tag-lunge-workout","tag-squats","tag-strength-workouts","tag-weights","tag-workout-tips"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":10014,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions\/10014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6198"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Lunge<\/strong><\/h3>\n\n\n\nHold the plate overhead. Step forward and drop your back knee until it almost touches the ground. Alternate steps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Hinge<\/strong><\/h3>\n\n\n\nThis is a suitcase-style deadlift that challenges your grip. Hold the plate to the side of your body with one hand, with your other hand empty. With the plate hanging down, squat down<\/a>. Keep your back flat and chest up. Squat until the plate touches the ground and then slowly stand again. The motion is similar to picking up and putting down a suitcase. Switch hands after reps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Twist<\/strong><\/h3>\n\n\n\nHold the plate against your torso with both hands, and twist to the side. You can hold the plate farther away from your body to adjust difficulty.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Core<\/strong><\/h3>\n\n\n\nDo sit-ups on the ground while holding the plate overhead.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Ready for more? Try these full-body moves from Gold\u2019s Gym experts. <\/strong>
\nYour 25-Minute Lunch Break Workout<\/strong><\/a>
\nBreaking Down EMOM vs. AMRAP Workouts<\/strong><\/a>
\nOne Workout for Total Body Fat Burn<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably used weight plates in your workout before \u2014 but not like this. Typically, they\u2019re attached to a barbell or dumbbell to adjust resistance. But weight plates can be used for so much more \u2014 even as a free weight. Here\u2019s why a weight plate workout is worth a try: It helps with grip […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Try this unconventional plate workout, which adds variety and grip training to your routine.","footnotes":""},"categories":[3],"tags":[120,121,122,123,124,125,126,127],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-full-body-workouts","tag-increase-strength","tag-lunge-workout","tag-squats","tag-strength-workouts","tag-weights","tag-workout-tips"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":10014,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions\/10014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6198"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Hinge<\/strong><\/h3>\n\n\n\nThis is a suitcase-style deadlift that challenges your grip. Hold the plate to the side of your body with one hand, with your other hand empty. With the plate hanging down, squat down<\/a>. Keep your back flat and chest up. Squat until the plate touches the ground and then slowly stand again. The motion is similar to picking up and putting down a suitcase. Switch hands after reps.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Twist<\/strong><\/h3>\n\n\n\nHold the plate against your torso with both hands, and twist to the side. You can hold the plate farther away from your body to adjust difficulty.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Core<\/strong><\/h3>\n\n\n\nDo sit-ups on the ground while holding the plate overhead.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Ready for more? Try these full-body moves from Gold\u2019s Gym experts. <\/strong>
\nYour 25-Minute Lunch Break Workout<\/strong><\/a>
\nBreaking Down EMOM vs. AMRAP Workouts<\/strong><\/a>
\nOne Workout for Total Body Fat Burn<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably used weight plates in your workout before \u2014 but not like this. Typically, they\u2019re attached to a barbell or dumbbell to adjust resistance. But weight plates can be used for so much more \u2014 even as a free weight. Here\u2019s why a weight plate workout is worth a try: It helps with grip […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Try this unconventional plate workout, which adds variety and grip training to your routine.","footnotes":""},"categories":[3],"tags":[120,121,122,123,124,125,126,127],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-full-body-workouts","tag-increase-strength","tag-lunge-workout","tag-squats","tag-strength-workouts","tag-weights","tag-workout-tips"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":10014,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions\/10014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6198"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Twist<\/strong><\/h3>\n\n\n\nHold the plate against your torso with both hands, and twist to the side. You can hold the plate farther away from your body to adjust difficulty.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Core<\/strong><\/h3>\n\n\n\nDo sit-ups on the ground while holding the plate overhead.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Ready for more? Try these full-body moves from Gold\u2019s Gym experts. <\/strong>
\nYour 25-Minute Lunch Break Workout<\/strong><\/a>
\nBreaking Down EMOM vs. AMRAP Workouts<\/strong><\/a>
\nOne Workout for Total Body Fat Burn<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably used weight plates in your workout before \u2014 but not like this. Typically, they\u2019re attached to a barbell or dumbbell to adjust resistance. But weight plates can be used for so much more \u2014 even as a free weight. Here\u2019s why a weight plate workout is worth a try: It helps with grip […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Try this unconventional plate workout, which adds variety and grip training to your routine.","footnotes":""},"categories":[3],"tags":[120,121,122,123,124,125,126,127],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-full-body-workouts","tag-increase-strength","tag-lunge-workout","tag-squats","tag-strength-workouts","tag-weights","tag-workout-tips"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":10014,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions\/10014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6198"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Core<\/strong><\/h3>\n\n\n\nDo sit-ups on the ground while holding the plate overhead.<\/p>\n\n\n\n<\/figure>\n\n\n\n<\/p>\n\n\n\n
Ready for more? Try these full-body moves from Gold\u2019s Gym experts. <\/strong>
\nYour 25-Minute Lunch Break Workout<\/strong><\/a>
\nBreaking Down EMOM vs. AMRAP Workouts<\/strong><\/a>
\nOne Workout for Total Body Fat Burn<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably used weight plates in your workout before \u2014 but not like this. Typically, they\u2019re attached to a barbell or dumbbell to adjust resistance. But weight plates can be used for so much more \u2014 even as a free weight. Here\u2019s why a weight plate workout is worth a try: It helps with grip […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Try this unconventional plate workout, which adds variety and grip training to your routine.","footnotes":""},"categories":[3],"tags":[120,121,122,123,124,125,126,127],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-full-body-workouts","tag-increase-strength","tag-lunge-workout","tag-squats","tag-strength-workouts","tag-weights","tag-workout-tips"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":10014,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions\/10014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6198"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/figure>\n\n\n\n<\/p>\n\n\n\n
Ready for more? Try these full-body moves from Gold\u2019s Gym experts. <\/strong> <p>You\u2019ve probably used weight plates in your workout before \u2014 but not like this. Typically, they\u2019re attached to a barbell or dumbbell to adjust resistance. But weight plates can be used for so much more \u2014 even as a free weight. Here\u2019s why a weight plate workout is worth a try: It helps with grip […]<\/p><\/p>\n","protected":false},"author":47,"featured_media":6198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"Try this unconventional plate workout, which adds variety and grip training to your routine.","footnotes":""},"categories":[3],"tags":[120,121,122,123,124,125,126,127],"class_list":["post-3096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-build-muscle","tag-full-body-workouts","tag-increase-strength","tag-lunge-workout","tag-squats","tag-strength-workouts","tag-weights","tag-workout-tips"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3096"}],"version-history":[{"count":13,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions"}],"predecessor-version":[{"id":10014,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3096\/revisions\/10014"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6198"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nYour 25-Minute Lunch Break Workout<\/strong><\/a>
\nBreaking Down EMOM vs. AMRAP Workouts<\/strong><\/a>
\nOne Workout for Total Body Fat Burn<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"