The Surprisingly Difficult 45-pound Plate Workout


With January right around the corner, there’s going to be plenty of times when the gym is completely packed and navigating the floor will be a nightmare. It’s traffic jam central with never any free weights or open benches left. Good luck even thinking about doing a superset. For these situations your best plan of action if to get your hands on a 25, 35, or 45 pound plate (there should be plenty of those) and find your own little spot. While the following circuit only uses one plate, it will be hit nearly every muscle in your body with six exercises.

Even if your gym isn’t crowded, you can still try this workout for change of pace.


  1. Complete as many reps as possible for each exercise. You should be going to complete muscular failure.
  2. Perform a total of five rounds of all the exercises with two minutes rest beween rounds.
  3. Add up all your reps for a total score.


1. Overhead Squat
Press the plate overhead and stand with your feet in traditional squat position. Attempt to “stand tall” while squating.

2. Clean and Press
Hold the plate in front of your with your hands on each side of the plate. Raise the plate up from your waist to your shoulders then explode upwards into a press. (your hands may change positioning slightly due to the shape of the plate)

3. Single-arm Bent-over Row
Hold the plate with a neutral grip in one arm with other arm to your side. Complete as many reps as possible and switch sides. 

4. Push Up
Hit the floor and complete as many push ups as possible. 

5. Speed Floor Press
After completing your push ups your body will be a bit taxed – grab the plate and “press” just like a bench press but from the floor. Complete as many reps as you can, as fast as you can.

6. Russian Twist
Hop up into a seated position with the plate to your side in both hands. Slightly lean back and rotate the plate from one side of yuor body to the other while touching the ground on each side.

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