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Anonymous
>>208339 The weight depends how strong you are now, just choose one that allows you to do all the exercises. I started lifting/working out when I was 17, then I started with a 10kg(22lb) plate and man that was heavy then.
Overhead lunge : Stand holding the plate in both hands over your head. Brace your core and make sure your lower back is in a neutral position. Step forwards into a lunge, bending your front knee so that your rear knee touches the ground. Drive yourself back to standing and lunge forward with the other leg, keep alternating for 10 reps each side.
Diagonal Plate lift : Place the weight on the floor infront of you. Squat and pick up the plate with both hands. Drive through your legs, and at the same time, lift the plate across your body and over the shoulder, keeping your elbows slightly bent. Pivot on your outside foot to assist the movement. Lower the plate and repeat on the other side, for a total of 10 reps on each side.
Russian horse riding twist : Stand with your feet twice shoulder-width apart and drop down into a low "horse riding" stance by bending your knees, keeping your shoulders back and torso upright. Push the weightplate away from your chest in a straight line and hold it there with your elbows slightly bent. Rotate your torso to the right as far as you can, then to the left as far as you can, that's one rep.
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