Just add weights

Damien Kelly shows five exercises you can do with a weight plate.

 

The addition of a weight plate turns these tried and tested moves into an intense workout.

1. Weighted squats

Why? A new twist on the squat.
How? Feet shoulder-width apart, hold a plate in both hands about 30cm from your chest, either like a steering wheel or horizontal (pictured). Squat, keeping your weight through your heels. Pause at the bottom and push back up.
Sets and reps: 2-5 sets of 8-20.

2. Weighted push-ups

Why? The push-up is the main upper-body move. Adding weight takes it to the next level.
How? Assume a push-up position on your toes (pictured) or knees. Have a friend rest a weight plate on your upper back. Keep your body straight. Lower your chest to just off the ground. Keep your gaze on a spot 30cm in front of your fingers.
Sets and reps: 2-5 sets of as many reps as possible.

3. Woodchops

Why? A whole-body move that requires arms, core and legs to work in perfect coordination.
How? Hold a light plate in both hands. Arms straight, take the plate outside your left calf. Look forward and stick your butt out. Sweep diagonally across your body, finishing above the right shoulder. Sweep back to the start. Perform all reps on this side, then change direction.
Sets and reps: 2-5 sets of 8-12 reps each side.

4. Seated twists

Why? A great core toner.
How? Sit on the ground, a plate in both hands. With a straight back, lower your torso back 30 degrees. To keep your head in position, imagine holding an apple between your chin and chest. Starting with the plate 30cm from your stomach, twist your torso to the left. Stop when your hands are near the ground. Twist back to the start and then to the other side. Use your abs, not your hips, by twisting at your bellybutton, keeping your butt on the ground and your legs still. You should feel your obliques (side abdominals) working.
Sets and reps: 2-5 sets of 8-20 (each side is a rep).

5. Dead lifts

Why? We all have to lift things off the ground and so many of us do it incorrectly.
How? Stand, holding a plate in both hands. Soften your knees, stick your butt out and open up your chest by pulling your shoulders back. Bow down until your torso is horizontal to the ground. You should feel a good stretch through your hamstrings. Keep your gaze forward throughout. Once you reach horizontal, pause and rise back to upright. As you approach the starting position, engage and squeeze your glutes.
Sets and reps: 2-5 sets of 8-20 reps.