Coach Bronek | “Plate” routine
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“Plate” routine

This is a pretty short, but intense circuit and it should not take more than 10 minutes, even if you need to take some short breathers between some of the movements. Ideally, you’d like to complete two of these circuits in order to reap all the benefits this routine offers. In this way, you’ll manage to complete entire workout in less in 30 min, including 5 minutes of warm-up and 5 min of stretches at the end of your training.

Originally, this little session was designed as an alternative to queuing for the equipment in the crowded gyms, which you get each time you go in the peak hours. In some London city gyms I used to work for, it was literally impossible to get any decent piece of equipment, any dumbbell. You even needed to wait to jump onto one of the silly treadmills. The same is true in most places in west end each late afternoon and evening after work.

Therefore, if you have a limited amount of time and would need to get some exercise done, something that will actually make some sense, you may enjoy (in a weird way) and also deliver some fitness benefits
Aim at completing all the exercise with no, or absolutely minimum rest between them.


After you complete the entire circuit, take 2 minutes of rest, have a drink and repeat the entire sequence once more for best conditioning, cardio as well as fat-loss result .

Alternatively, this routine could be performed as a “finisher” at the end of any session if you need to do some extra cardio into your routine.

  1. Swings
  2. Triceps extension
  3. Squat
  4. Biceps curls
  5. Bent-over row
  6. Overhead walking lunges
  7. Supine side knee raises (start with lowering your legs bent at right angle. If this was easy, try to lower straight legs side-ways)
  8. Plate crunches
  9. Supine pull-over
  10. Supine press
  11. Calf raises