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GRABa 10-pound plate with cutouts.
Jacob Ammentorp Lund / Getty Images
Multiple grips let you target muscles in ways dumbbells (or a barbell) can’t.
YOUR EXPERTSarah Koste, head trainer with P.E.P.P.E.R.
Perform move 2 for 1 minute.
Continue through all 11 exercises, then do the whole thing again.
Complete the routine three times a week on alternate days.
Here’s a video demonstrating the moves.
Squat (as shown).
Stand, press weight straight forward, then bring it back to chest.
Continue squatting and pressing for 1 minute.
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Grab plate with right hand and slowly drag it toward right side.
Then grab plate with left hand (as shown) and slowly drag it toward left side.
Continue for 1 minute.
Rise onto the balls of feet (as shown); pause, then lower heels to graze floor.
Continue for 1 minute.
Bend elbows and rotate arms to move plate around head in a circle (as shown).
Continue for 30 seconds.
Switch direction; repeat.
Push plate forward (as shown).
Drag plate back to start.
Continue for 30 seconds.
Switch sides; repeat.
Pull plate under torso with right hand (as shown), then rotate into right-side plank.
Repeat on opposite side.
Continue for 1 minute.
Squat (as shown); pause, then return to start.
Continue for 1 minute.
Keeping arms straight and elbows soft, slowly raise plate overhead until biceps meet ears (as shown).
Continue for 1 minute.
Sit up and press plate forward at a 45-degree angle (as shown).
Draw plate to chest as you lower back to floor.
Continue for 1 minute.
Extend leg to push plate back (as shown).
Pull plate forward until knee is below chest.
Continue for 30 seconds.
Switch sides; repeat.
Bend knees slightly and lean forward (as shown).
Extend plate straight out.
Then draw plate toward chest, keeping elbows close to sides.
Continue for 1 minute.
