Can Your Handle This 1,000 Rep Plate Workout?

This article was originally written for STACK.

Short on time? Low on equipment? Or just want to get in a great full-body workout?

Then I've got good news for you. This 1,000-rep workout hits every muscle in your body, and all you need is a plate.

This workout is great because you can do it virtually anywhere. I've done it multiple times on vacation while stuck in ill-equipped hotel gyms, or even at home when I need to get off the couch and break a good sweat. It's perfect for "active recovery," as it pumps blood into all the muscles without targeting one body part too intensely.

Here's how it's done:

  • Guys (or advanced lifters): grab a 45 lb. weight plate.

  • Girls (or beginner lifters): grab a 25 lb. weight plate.

Perform 100 reps of the following 10 exercises as fast as possible. You must do all 100 reps before moving to the next exercise.

  • 100 Floor Presses (Chest)

  • 100 Bent Over Rows (Back)

  • 100 Squats (Quads)

  • 100 Overhead Presses (Shoulders)

  • 100 RDLs (Hamstrings)

  • 100 Curls (Biceps)

  • 100 Overhead Extensions (Triceps)

  • 100 Reverse Lunges (Quads, Hamstrings, Glutes)

  • 100 Sit-Ups (Abs)

  • 100 Russian Twists (Obliques)

You can break the reps up into sets (Ex: 10x10 or 5x20), or simply perform as many reps as you can before gassing out. Take as few breaks as possible and keep form strict.

Record your time and try to improve every time you do it. And if you want an even greater challenge, go all the way back up the list for a 2,000-rep, full-body workout challenge. It's brutal!