Workouts have a tendency to taper off toward the end. You crush your exercises at the beginning, then everything gets progressively less intense.
That is simply unacceptable!
When you play a sport, the hardest part of a game usually comes at the end. You have to push yourself to your absolute max to make critical plays when the game is on the line. Shouldn’t your workouts evolve the same way?
The end of the workout is the perfect time to blast your body with a finisher. You already went through strength and power exercises, so you don’t have to worry about fatigue affecting your results.
One of our favorite finishers requires only a single plate. You perform seven exercises that collectively work your full body to build strength and size. Primarily, it develops work capacity, which means your body is able to do more work within a given amount of time. A great work capacity improves the quality of your workouts and makes you a better-conditioned athlete for your sport.
Your body will be torched, your muscles will be swole and you will have the sense of satisfaction that goes with knowing you finished strong. Better yet, this workout finisher takes only 10 minutes to complete.
Don’t try to be a hero and grab a 45-pound plate the first time you try this workout. Start off with a moderately lightweight plate.
This is an AMRAP (As Many Reps As Possible) workout, meaning you perform the circuit as many times as you can within 10 minutes, resting only as needed.
Perform the exercises in the order listed below. After you finish the circuit, repeat, starting with the first exercise.
Before increasing the weight of the plate, make the workout more difficult either by doing the reps faster (obviously, still with good form) or taking shorter rest periods—and complete the circuit more times within 10 minutes. The more work you do, the better.
1. Plate Swings
This exercise is similar to the Kettlebell Swing, but you use a slightly wider stance and bend your knees more so the plate can swing through your legs.
2. Plate Shoulder Press
When you hold a plate instead of a dumbbell, this variation of the Overhead Press works your shoulders and crushes your grip.
Reps: 8 each side
3. Squat to Curl
Squats develop your lower body, and the Curl challenges your core. Overall, this is a great full-body exercise that will get your heart rate up.
4. Lateral Shuffle With Plate Punches
This exercise might look simple, but performing it with control becomes challenging as your muscles begin to fatigue.
5. Bus Drivers
This exercise improves core stability in a standing position.
Reps: 10 each side
6. Plate Overhead Raises
Want to blast your upper body? This exercise is absolutely brutal on the shoulders, and it also works the core. Note: raise the plate only as high as you can without extending through your lower back.
7. Walking Plank Plate Pulls
This is a Plank, but it’s infinitely more challenging. It trains the critical functions of the core, hits your back, and of course, will leave you fatigued.
Reps: 10 each side