I’m pretty sure this is the first time I’m popping in on a Sunday in a LONG time. BUT, I had to check in today because I just put together a really fun, different kind of workout that I think some of you might really enjoy!
As you guys know, I’ve been working with Propel on their Add Flavor Challenge over the past few months, and this is the final month. For September’s challenge, they asked me to “get creative” for a fun, at-home workout.
I know many of you guys work long hours, have families to take care of, and still try to maintain some sense of a social life. And with that, sometimes (or in my case, all the time) the only workout possible in a day is a quick one at home. But rather than stick with the usuals, why not try something new and incorporate some “equipment” that I’m sure many of you already have lying around…
(See end of post for descriptions and reps for each exercise)
Yep, paper plates!
Any size plates will do, but he sure to stick with paper plates (as opposed to Styrofoam or plastic) and always position them right side up. Before starting the workout, do a couple of test slides on various surfaces in your house. Most surfaces should work well, but I found our basement and kitchen floors to work best.
The paper plates are great because the exercises are still allowing you to work all parts of your body, but the stability element required with the plates forces you to engage your core much more than if you were doing the prescribed exercises without the plates.
Of course, you could always throw some dumbbell curls in their with Propel water bottles, if ya wanted.
Previous Add Flavor Challenges:
- May: Facing a Fitness Fear & I Survived My Race!
- June: Incorporating some yoga & Working out with a buddy
- July: Hydrating Properly & Are We Really Talking About Sweat and Pee?
- August: Interviewing Amy Dixon at IDEA & 5 Fitness Tips to Start Today
I want to give a huge thank you shout out to Propel for not only providing me with some awesome opportunities these past few months, but also for forcing me to push outside my comfort zone a bit and try new things. It’s been a great ride!
So for those of you who want to give the Paper Plate Workout a try, here are the descriptions and instructions:
Stand with the balls of your feet on paper plates. Push your hips back, bend your knees, and lower into a squat. Place your hands on the floor. Slide your feet out to a plank position. Quickly bend your knees and slide your feet back into your hands. Return to standing. That’s one rep. Do 15 reps total
With the plates under your feet, squat down to the floor, placing your hands wider than shoulder-width apart. Slide your feet into a wide V as you lower your body into a pushup (*lower to your knees, if you need to). As you press up, bend your legs and slide your knees into your hands, tucking them into your chest. That’s one rep. Do 10 reps total.
Begin in a runner’s lunge with your right leg forward, hands on either side of your right foot, and left leg straight (the paper plate should be under your left foot). Bend your left knee and slide your leg into your chest, squeezing your knees together. Quickly extend your left leg back out to your full lunge. That’s one rep. Do 15 reps on the right leg, 15 on the left.
Sliding Triceps Pushup
Begin at the top of a modified pushup position with your hands on the plates, shoulder-width apart. Bend your left elbow and lower into a pushup (keeping your arm close to your body) as you slide your right arm straight out on the floor. Press back up, sliding your right arm in. That’s one rep. Do 15 reps total, alternating arms each time. Tip: Think of pressing your shoulders down as you slide your arm back in at the top of your pushup. This will help engage your back muscles too.
Sliding Side Lunge
Stand with your weight on your right leg, with one paper plate under your left foot. Bend your right knee and push your hips back behind you, sliding your left leg out to the side. Keep your left leg straight. Bend your elbows about 90 degrees and swing your left arm in front, right arm back. Quickly bend your left knee and slide your foot into your right, swinging your right arm forward and your left arm back. That’s one rep. Repeat 15 times with the left leg, and then 15 times with the right.
Swimming Slide Extension
Lie facedown with your legs extended hip-width apart, toes pointed on the floor, and arms extended overhead (palms pressed into the plates). Extend your spine, and as you lift your chest, slide your arms out to the sides and then bend them into your body, tracing a circle on the floor. Slide your arms back out in front of you as you lower your chest. That’s one rep. Do 15 reps total. Tip: Look down at the floor, keeping your chin tucked in towards your chest, to avoid neck strain during this move.
Sliding Mountain Climber
Start in a full plank position with your feet on the plates. Bend your left knee and slide your foot up towards your left hand, trying to bring your knee as close to your arm as you can. Quickly slide your left leg back to start as you slide the right knee up towards your right arm. Repeat, alternating sides, for 30 seconds.
So what do ya think? Let me know if you decide to give it a try at all today (or anytime!)
Disclaimer: This post is part of my partnership with Propel. All opinions, as always, are my own. Some of this workout and the exercise descriptions is also provided by Shape magazine.