We’re going to let you into a little secret. Bumper plates, the ones that you stick on the end of your barbell, aren’t just great for deadlifts and Olympic lifts. No, they are a handy piece of workout equipment in their own right, even without a barbell.

1 - Overhead Squat

Begin in a standing position and raise the plate overhead, so that it’s directly over the crown of your head. Feet should be slightly wider than hips width apart and toes pointing forwards or slightly out. Brace your core and lower down to a squat position until your thighs are at least parallel with the floor. Pause for a moment at the bottom, then stay tall, push into your whole foot and rise back to a standing position.

2 - Plated Push Ups

You might need someone to help you place the plate on your back, or make sure the plate is by your side. Start in a full plank position and then place the plate in the middle of your back. Keep the shoulders over your wrists, feet together and brace your core. Begin to lower down, keeping your body in a straight line and your elbows pointing back. Once you reach a point where you can’t lower any further, push your body away from the floor.

3 - Front Raises

This exercise is best performed leaning against a wall so there is no chance of arching your back. Lean your back into the wall, stepping your feet a few inches away and hold the plate in front of your body. Hold the plate with both hands either side and raise it up to shoulder height. Pause for a moment and make sure your shoulders don’t shrug, then lower the plate back down towards your legs.

4 - Overhead Walking Lunges

Bring the plate overhead and stand tall. Step one foot forward, bend the front knee and drop the back knee close to the floor in a lunge position. The front knee should be stacked over the ankle, hips squared forwards and the back straight. Step the back foot forward to meet the front and alternate.

5 - Toe Taps

Start laying on your back holding the bumper plate directly above the shoulders and keep your arms straight. Bring your knees over your hips and bend your knees. Keeping your knees bent, tap one foot down to the floor and return back to the original position, then repeat on the other side.

6 - Bent Over Row

To start, have you feet hips width apart, bend your knees and lean forward, hinging at your hips so that your chest is pointing towards the floor. Hold the plate in both hands towards the floor. Keep your back straight, brace your core and pull the plate towards your stomach. As you draw the plate towards you, keep your elbows close to your body and squeeze your shoulder blades together, release the plate back down and repeat.

7 - Suitcase Carry

In a standing position, hold a plate by the side of your body, gripping the top like a suitcase. Stay tall and walk forwards 20-50m, using your core to stop you from shifting to one side. Then repeat on the opposite side.

8 - Lunge and Twist

Hold the plate out in front of your chest and step the left foot forwards into a lunge position. Stay in the lunge and twist the plate to the left hand side, keeping it at shoulder height. Next, return the plate to the centre and step through to the other side.

9 - Hip Bridge with Arm Raise

Lie down on a mat, feet flat on the floor and your knees pointing to the ceiling. Your feet should be hips width apart and hold the plate in your hands directly above your chest. Slowly lift your lower back off the mat and squeeze your glutes and core until you can’t go any higher. Once you reach the top of the movement, draw the plate overhead, then bring it back over the chest and slowly lower your back down.

10 - Wall Sit

Place your back flat on a wall and move into a seated position with your legs perpendicular with the floor. Brace your core and push your back into the wall, staying tall. You can either place the plate on your lap, or as a progression, lift it overhead, as long as it doesn’t make your back arch.

Next time you’re in the gym and there’s limited equipment or space then you know exactly what to do. Pick up a bumper plate, choose some of the exercises above and get ready to smash a full body workout.

Written by guest author Eryn Barber.

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Tags: Equipment > Bars & Weight Plates ; Exercise Type > Strength ; Misc > Workout