This Intense 5-Move Ab and Arm Workout Uses Just 2 Paper Plates — Expect to Feel Sore!

Weight Loss

If you think you can’t do a strength-training workout because you don’t have access to equipment like dumbbells, use something you have in your kitchen: paper plates! Holly Strickland, NASM-certified personal trainer and co-owner of Burn Boot Camp in Naples, FL, crafted this five-move ab and arm workout to build strength, and she said you should expect to feel sore afterward. She added that this workout will help keep your core strong.

This workout should take 15 to 30 minutes, depending on how many rounds you complete. “Go at your own pace, but imagine I am there motivating you to go faster,” Strickland said.

Paper-Plate Ab and Arm Workout From Holly Strickland

Equipment needed: two paper plates or sliders if you’re on carpet, or two dish towels if you’re on smooth floors.

Directions: Before getting started, make sure to warm up your body. Here’s a dynamic total-body warmup we like. Perform each exercise for one minute, and complete three to six rounds — fewer rounds if you’re a beginner or short on time, and more rounds if you are experienced and have more time. Holly said not to rest between rounds, but if you need to, rest for 20 to 60 seconds between rounds. Finish off with this 10-minute cooldown.

  • Paper-plate wheel: one minute
  • Supine hamstring curl: one minute
  • Slider climber: one minute
  • Paper-plate hold: one minute
  • Triple Ps (plank paper pike): one minute

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