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The Plate Metcon – Leg Workout

A plate is not just something you eat from but also a great workout tool. Well, at least the weighted version.

A plate is not just something you eat from but also a great workout tool. Well, at least the weighted version.

How to perform it: MetCon (metabolic conditioning) complex circuit style

A complex is basically two or more exercises – in this case eight exercises – performed back to back without resting between exercises. One set would require you to complete all eight exercises in a row for a pre-determined number of reps, back to back, before resting.

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Start your metcon workout with 15 reps per move. For a minimum or 3 round – try push for 5! 

The moves

  • Overhead squat
  • Plate push
  • Overhead lunge
  • Plate push
  • Front squat
  • Plate push
  • Calf raises
  • Plate push

Overhead Squat

Overhead Squat leg metcon
How to do it: Hoist the weight plate overhead. Position your toes outward with a wide stance. Ensure the plate
is positioned toward the back of your head with your arms fully extended. Drop down by hinging at the hips and bending your knees. Keep your weight back in your stance as you descend, until your knees and hips are fully bent or until your thighs are just past parallel to the floor. Ensure your knees travel in the same direction as your toes. Return to the starting position by extending your knees and hips.

Overhead Lunge

Overhead Lunge leg metcon

How to do it: Hoist the weight plate overhead. Stand with your feet together. Lunge forward with your right leg. Land on your heel then your forefoot. Lower your body by flexing the knee and hip of your right leg, until the knee of your left leg almost makes contact with the floor. Return to the starting position by extending the hip and knee of your right leg. Repeat the move on the opposite leg to complete one rep.

Calf Raises

Calf Raises leg metcon

How to do it: Stand upright holding the weight plate close to your chest. Position your feet close together with your toes pointing forward. In this position raise your heels on the floor to perform a double leg calf raise. Drop back down and repeat for the required reps.

Front Squat

Front Squat leg metcon

How to do it: Hold the weight plate against your chest. Position your toes outward with a wide stance. Drop down by hinging at the hips and bending your knees. Keep your weight back
in your stance as you descend, until your knees and hips are fully bent or until your thighs are just past parallel to the floor. Ensure your knees travel in the same direction as your toes. Return to the starting position by extending your knees and hips.

Plate Push

Plate Push leg metcon

How to do it: Position the weight plate on a carpeted floor (not a rubber floor) with a clear section of open area ahead of you. Get down low and position your hands on the edge of the plate/s. Ensure that your back and hips are in alignment. Keep your arms extended, but not locked out in front of you. Push the plates forward as fast as possible for 5-20m (depending on space) by driving
your legs forward with powerful steps. Turn and come back to the starting position if required.

Author: Tanja Schmitz

Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.