Workout Wednesday - Paper Plate or Disc Workout

By: Stacia Naquin Email
By: Stacia Naquin Email

Here are some great total body exercises! All you need is two paper plates... or gliding discs.

1. Mountain Climbers
Get into a push-up position with your arms straight down from your shoulders and body parallel to the ground. Place the disc or plates under your feet. Bring one leg into your chest at a time. Keep your abdominals engaged and remember to breathe throughout the exercise. You can increase the speed to increase the intensity.

2. Lunges
Stand with feet parallel and hip width apart. Place a disc under one of our feet (or both for the advanced option). Slide the foot on the disc forward into a lunge, Be sure not to allow the knee to hyperextend over your toes. You should strive to have you r back shin parallel to the ground and the lunging thigh parallel to the ground as the lunging shin is vertical. Keep you chest lifted and core engaged. Exhale as you proceed into our lunge. Once you reach the forward lunge position, inhale. As you exhale bring the lunging leg back to your beginning standing position with your feet hip width apart. Now, slide the leg with the disc to the side as you keep your weight over your toes, chest lifted and core engaged. Shift your weight into the leg until your shin is vertical to the floor. You should be sitting back to prevent form hyper extending your knee over your toes. You should be exhaling as you reach your lunge position. Position your arms to assist with balance. Inhale and engage your core. As you exhale, slowly shift your weigh to your base leg and bring the lunging leg back to hip width position. Next, slide the lunging leg directly back into a reverse lunge. You should aim to have the shin on your lunging leg parallel to the ground and the non-lunging leg should have the shin vertical and thigh parallel to the ground. Engage your core as you exhale and bring the leg back to the hip width position. Repeat as tolerated and then switch legs.

3. Breast Stroke (chest and back exercise)
Lay on your stomach. Place a disc under each hand. Starting at your shoulders, slide the disc forward parallel to each other as you raise your chest about six inches off of the ground (or as high as you can) by engaging your lower back. Once your arms are fully extended on the ground above you, circle them around to their respective side until they reach your sides. Bring your hands beck to your shoulders as you relax your chest back down to the ground. You should exhale as you rise up and inhale as you lower your chest.


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