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Building your home gym can be expensive. Even with prices as affordable as ours, stuff adds up quick! But thankfully, with versatile equipment and a touch of creativity, you can do endless number of exercises -- even if you don’t have all the equipment you want just yet!
Take our Bumper Plates, for example. Even if you don’t have a barbell (yet!), these Plates will be an incredible tool to add to your fitness toolkit!
I’m going to tell you about 6 different moves you can do with our bumper plates – plus a workout that incorporates them! – that will give you a full body buurrrrrrn. Oh yea, it’s gonna hurt so goooood!
Did you know you can do rows with and without a barbell? AND, when you work with Bumper Plates, you give your Grip and Forearms an extra challenge – did you know?!
Well now, you do!
Targets:
Back (the latissimus dorsi and rhomboids), abdominal and lower back muscles, forarms, triceps, and biceps!
How to do this exercise:
Lunges suck. Overhead lunges suck even more. Which is why you should totally do them!
Targets:
Core, quads, glutes, traps, hamstrings, hip flexors
How to do this exercise:
Push-ups can get boring after a while. You go down, you push up, you go down… WE GET IT!
But what if I told you EXPLOSIVE PUSH UPS WHERE A THING! Cool guys don’t look at explosions, but I bet you they do explosive plyo push ups! That’s what makes them SO COOL!
Targets:
Pectorals, deltoids, triceps
How to do this exercise:
Get your obliques in the game! It’s like the Bend and Snap… but instead, the Stand and Twist! Works every time!
Targets:
Obliques, Spinal Erectors, Abdominals, Shoulders, Arms, Upper Back
How to do this exercise:
Now that you know how to do each individual movement, how about we put em together to make a workout??
Grab a plate and get after those gains! Each of these workouts only requires a bumper plate!
Workout 1: Ta-bumper-ata
4 x 8-round Tabatas, one immediately after the other
*Note: 1 round of Tabata is 20 seconds of work, 10 seconds of rest*
Tabata 1: Plyo-plate push ups
Tabata 2: Air squats
Tabata 3: Plank with Shoulder Taps
Tabata 4: Overhead Lunges with Plate
Workout 2: Bumper Cars
12 min AMRAP:
10 standing twists
10 pinch grip rows (per side)
10 overhead lunges (per side)
10 plyo pushups
Workout 3: Beach Ready
4 rounds:
20 Pinch Grip Rows
10 Plyo Push-ups
400 M run
Workout 4: GRIPTASTIC
Complete 5 rounds of:
15 standing twists
15 sec Plate hold overhead
10 pinch grip rows per side
15 sec Plate hold in front of body
10 overhead lunges per side
**Must not put the plate down until the full round is completed
**If Plate is dropped, must complete 15 burpees
Rest as needed between rounds
Whew! Who knew you could do so much with just a bumper plate -- am I right? Have fun doing these workouts this week. I’d love to hear what your favorite bumper plate-only exercises are! Comment below! 😊
Or better yet, take pictures during your awesome Bumper Plate workouts, upload ‘em to Instagram, tag @synergeefit, and you will be featured on our website!
Until next week, Athletes!
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