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Bumper plates are a staple in any functional fitness or weightlifting gym. These durable, rubberized plates are designed to withstand the rigors of Olympic lifting and other high-intensity exercises. But bumper plates can do so much more than just add weight to your barbell. In fact, they can be a versatile tool for a wide range of conditioning workouts that will help you improve your strength, power, and overall fitness.
In this article, we'll explore five high-intensity bumper plate conditioning workouts that you can add to your training routine. These workouts are suitable for all fitness levels and can be modified to meet your specific needs and goals. So whether you're a beginner looking to build a solid foundation of strength or an advanced athlete looking to take your performance to the next level, these workouts have something to offer.
Shop The Collection: Bumper PlatesA complex is a series of exercises performed back to back with a single piece of equipment. In this workout, we'll be using a bumper plate as the primary piece of equipment. This type of workout is great for building full-body strength and endurance, as you'll be using multiple muscle groups at the same time.
To begin, choose a weight that you can safely lift for 8-12 reps per exercise. You'll be completing three rounds of the following complex:
Rest for 60 seconds between rounds. If you're new to this type of workout, start with two rounds and work your way up to three as you get more comfortable with the movements.
AMRAP stands for "as many rounds as possible." In this workout, you'll be completing as many rounds as possible of the following circuit in a certain time frame. The goal is to see how many rounds you can complete before time runs out.
For this workout, you'll need two bumper plates. Choose a weight that you can safely lift for 8-12 reps per exercise. Set a timer for 15 minutes and complete as many rounds as possible of the following circuit:
Rest as needed between rounds. This workout is a great way to improve your endurance and test your limits.
Tabata is a high-intensity interval training (HIIT) protocol that involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for a total of 8 rounds. In this workout, we'll be using bumper plates to add an additional challenge to the mix.
For this workout, you'll need two bumper plates. Choose a weight that you can safely lift for the entire 8 rounds. Set a timer for 8 rounds of 20 seconds on, 10 seconds off. Complete as many reps as possible of the following exercises during the 20-second work periods:
After you've completed all 8 rounds, rest for 1-2 minutes and then repeat the circuit for a total of 2-3 sets. This workout is a great way to improve your power and endurance in a short amount of time.
A finisher is a short, high-intensity workout that is done at the end of a training session to really push yourself to the limit. In this workout, we'll be using a single bumper plate to add an additional challenge to bodyweight exercises.
For this workout, you'll need a single bumper plate. Choose a weight that you can safely lift for the entire finisher. Set a timer for 5 minutes and complete as many rounds as possible of the following circuit:
Rest as needed between rounds. This workout is a great way to finish off a strength training session and really push yourself to the limit.
A circuit is a series of exercises performed back to back with minimal rest in between. In this workout, we'll be using a single bumper plate to add an additional challenge to bodyweight exercises.
For this workout, you'll need a single bumper plate. Choose a weight that you can safely lift for the entire circuit. Set a timer for 20 minutes and complete as many rounds as possible of the following circuit:
Rest for 30 seconds between rounds. This workout is a great way to improve your overall strength and endurance.
Bumper plates can be a versatile tool for a wide range of conditioning workouts. Whether you're a beginner looking to build a solid foundation of strength or an advanced athlete looking to improve your performance, bumper plate workouts have something to offer. In this article, we've explored five high-intensity bumper plate conditioning workouts that you can add to your training routine. These workouts are suitable for all fitness levels and can be modified to meet your specific needs and goals.
Try incorporating some of these workouts into your training routine and see the improvements in your strength, power, and overall fitness. Remember to start at a weight that you can safely lift and gradually increase the intensity as you become more comfortable with the movements.
