Plate Core/ABs Complex

Posted: July 30, 2012 in Core, Exercise, fitness
Tags: , , , , , , , ,

48th workout of the year, 6/4/2012.

Music: AC/DC.  T-Shirt: 21st Amendment Brewery.

More core/ab stuff.

This time in different positions using a weight plate.

45, 35 or 25 pounder…

Plate Core Complex

Plate Complex Part 1 Standing:

  1. Twist floor -> overhead 2 x 5 ea side.
  2. Overhead Spin 2 x 5 on each side.
  3. Twist with pause in the middle. 2 x 5 ea side.
  4. Twist without pause. 2 x 5 on ea side.
  5. Overhead Twists. 2 x 5 on each side.
  6. Front Plate Raises. 2 x 10.
  7. Overhead Side Bends. 2 sets 5 each side.
  8. Side Halos Overhead Side.  2 x 5 each side.
  9. Plate Pullthroughs 2 x 5
  10. Round the World. Just a variation off the front plate raise. 2 x 8.
  11. Overhead Squat   2 x 5

Plate Complex Part 2 Moving:

  1. Plate Overhead Walk 15 Yds x 2
  2. Plate Low At Side Walk 15 Yds x 2
  3. Plate Twist Walk 15 Yds x 2
  4. Plate in Front Walk 15 Yds x 2
  5. Plate Overhead Long Lunge 15 Yds x 2
  6. Plate Overhead Reverse Lunge 15 Yds x 2
  7. Plate Twist Long Lunge 15 Yds x 2

Plate Complex Part 3 Floor:

  1. Sit Up/Twists – 2 x 5 Reps
  2. Plate Sit Up 2 x 5
  3. Leg Raises Extended Arms 2 x 20
  4. Plate Overhead Lemon Squeezers 2 x 20
  5. Plate to Feet 2 x 20
  6. Plate Overhead Seated Leg Raises 2 x 20
  7. Plate Crunches 2 x 10
  8. Reverse Crunch Plate Overhead 2 x 25
  9. Hip Ups Plate Overhead 2 x 25
  10. Seated Legs Up Plate Twists 2 x 10 Each Side
  11. One Leg Bridge Plate Overhead 2 x 20 Each Side
  12. Windshield wipers. 2 x 5 each side.

 

 

 

Video:

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