Grab a plate, mine is 25 lbs and get moving. Have short rests between sets to keep your heart rate high.

8 exercises, 3 rounds! ⌚️

- From a standing position take one giant step back while holding weight directly overhead
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Keep core tight for stability 
- 6 reps each leg

Reverse lunge

- Stand in a wide toed out stance 
- Hold a heavy plate between your legs in front of you
- Lower into a squat, touch plate to the ground
- Stand up to full extension while raising plate about your head

Dumbbell sumo squat

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Extended bicycle crunch

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Press plate up
- Lower down towards the ground and repeat

Table top hip thrust + Plate press

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

- Slowly lower the plate with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- Lift plate above head, keeping core tight for stability

RDL + Overhead Press

- Begin with plate in hand and feet hip width
- Press hips back and lower plate down until mid shins
- Lift back up to standing and press hips forward

Total Body + Core

One Plate Total Body + Core 🏋️‍♀️

20 Min Full Body

At Home Legs + Abs 🏋️‍♀️

Nice workout! I can see my arms are toned up!

Bea Ripoll

Tone Upper Body

Awesome job lady! Got the burn I was looking for!

Michael strong

Full Body Combos

Quick Booty Burn 🔥

Back and Biceps

20 Minute Total Body

Legs are Built in the Gym 🦿

Full Body Fun

Kristy

Barbie Does Upper Body Too 💪🏼

Home Grown Booty Workout 🎃

Great workout! Muscles are burning!!!🔥🔥🔥

Dumbbell Total Body 🥵

Back & Shoulders + Bench Core

Wow that was really good burned over 450 calories. But took me longer than 40 mins. I took close to 30 second breaks in between too.

Christa

This took way longer than it should have- between a child that got their hair stuck in the trampoline spring and a flat bike tire- lets just say this wasn’t optimal working out conditions!  Haha!

Triple Set Legs & Core

Wow, that was a really good workout!!!🔥🔥🔥💪🏼

Full Body HIIT 💪🏼

Upper Body Blast 💥

Gym Day Booty Pump

Kettlbell Total Tone Up

Upper Body Blast w/ Core 💪🏼⚡️

One Dumbbell, Lots of Legs

Wow, what a workout!!! It got me so tired! But I finished it and feeling good!💪🏼

Firey Full Body ❤️‍🔥

BURN!!!! 🔥🔥🔥🔥EVERYTHING IS ON FIRE!!!!!

Back & Shoulders w/ Core Burnout

Aimee

Strong Legs and Abs of Steel 🦿

Upper body blast indeed!!!!🌟🌟🌟🌟🌟

Upper Body Blast

At Home Legs + Core

15 Min Plate Combo w/ Core Burnout

Strong Legs 💪🏼 + Deep Core

Awesome!  Loved it- did it outside in the sunshine!!!

Upper Body Blast + Core

Total Body HIIT

Home Grown Booty Workout and Core Stability 🎃

Wow, that core workout got me! I’m glad I finished it!!!

Ferris

Arm Toning Upper Body Workout 🦾

One Dumbbell, Lots of Legs + Abs

Nice workout! My core is feeling it now!!!💥💥

Full Body Combos + Core

Back and Shoulders 💪🏼

Feeling the burn in my legs and core! Thanks for uploading more workouts in your app!

Barefoot Total Body at Home

I love your compound workouts!😊💪🏼

Great for my first time with the app 💪🏻

Sandra

Wow, our muscles are burning!!!🔥🔥🔥
We added a 30-minute run and 3 rounds of Lat Pull Downs. Feeling electrified!!!⚡️💪🏼

One Plate Total Body + Core 🏋️‍♀️

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