Some thoughts and discussions from me.
My Favorite Cardio Exercise: Plate Pushes
I can remember back in college, and even the first year after college, when I used to be a cardio JUNKIE. I’d run and elliptical away for an hour, thinking that was the way I was going to get skinny. Not only is that the opposite way to achieve the physique I wanted, but it also wasted time, and didn’t do too much for my health.
Now-a-days, my cardio comes in three forms:
1. lifting weights faster (metabolic resistance training)
2. Hiking, walk/running with Niko, snow shoeing, climbing, etc.
3. metabolic finishers
Today, I’d like to talk about that #3 – the metabolic finisher. Some of my typical finishers include plyo lunges, plyo step ups, battling ropes, burpees, stair running, and sprints. But my all-time favorite? Plate pushes.
You might have heard these called sled pushes or prowler pushes, but when you’re limited in resources and/or space, they become plate pushes. And all you need is a plate, and depending on the surface on which you’re pushing it, a towel.
And don’t be fooled. That little 25 pound plate will likely smoke you. I like to start clients out with a 25 pound plate, because 45 pound plates make it a LOT harder.
Typically, I’ll push the plate down and back three times in our fitness room at my gym, or about 30 yards, then I’ll rest, and do it again. Here’s a video of me pushing a punching bag of sorts. In this video, I did push/pull combo, using the battling ropes as a means to “pull" them. I’m guessing it weighs about 50-60 pounds. I made the video with Magisto, so it’s little funky 
If I’m doing plate pushes as a finisher, I’ll do this maybe 3-4 times, and call it good. If I’m doing it as my cardio workout for the day, I’ll probably do 5-10 rounds. Whenever I have a client or friend do plate pushes with me, they’re always amazed at how SMOKED they are at the end. Heart rates sky rocket, breathing turns heavy, and faces turn red. Reader beware!
Some tips:
- keep your back in a neutral position while pushing
- head and neck is in line with the spine
- start smaller, with a 25 lb. plate, and progress by adding weight or distance
I really like doing plate pushes for cardio because, as I mentioned before, not only do the leave you smoked, but they’re also fairly kind to the joints. This is also precisely why I love battling ropes, too. Treadmill sprints are great, too, and if you have healthy knees and no contraindications, are also a great cardio option.
What’s your favorite method of cardio?
never ever ever ever done.
MUST
RECTIFY.
Miz recently posted…Hard boiled eggs in a coffee maker.
Dang! That looks intense! Love the song playing. Now I’m all pumped and ready to move things! 🙂
I’m loving HIIT and running for my cardio.
Sarena (The Non Dairy Queen) recently posted…(Gluten Free) Turkey Pot, Turkey Pot, Turkey Pot Pie…
I’ve never done them with a plate but I have done them on the prowler at CrossFit and they absolutely annihilate me!! Such a tough workout. As for cardio? So hard to choose! Trail running, hiking, mountaineering….it’s a tie 🙂
Colorado Gal recently posted…The Pine Ridge Reservation of the Lakota Nation
Agreed – hiking hands down, but I don’t really consider that “cardio” as much as I do fun. My goal is to get more into trail running (once the snow melts) after seeing your gorgeous IG pictures!
plate pushes are fun but TOUGH!! that’s how i know they’re doing work! i love doing mountain climbers too…but hate hate hate plyo lunges.
UGh. Plyo lunges are the bain of my existence in the world of cardio!
Hey, you’re the goto expetr. Thanks for hanging out here.
I haven’t done these before but they do look great. I’ve been doing pretty much zero traditional cardio lately myself – more metabolic strength workouts, power yoga, some walks, and have added on cardio blasts to the end of workouts too. Need to try these.
Oh how I miss yoga. I really need to get back into it!
The circuit class I take incorporates these quite often – I was amazed how much they kicked my ass the first time I tried them!
Lately, my cardio is been in the form of circuit/interval workouts, step, and dance classes
Sam @ Better With Sprinkles recently posted…WIAW: So Typical.
It really is amazing. My clients are always surprised on how high their HR gets!
I used to be able to do hours of cardio! Now I can’t take it – I’ve always gotten so bored! My cardio is much like yours and I love sled pushes/pulls!
Julie recently posted…WIAW: Everyday is the same
I do 300lb sled pushes….. if anyone doesn’t think that is cardio, I challenge them to a duel!! haha
Tara @ Sweat like a Pig recently posted…Almost strong enough for Britain’s!
I’m just going to pretend you accidentally added an extra zero, and go back to my 45lb plate pushes 😉 😉
Ooo I’ve never tried this before! I have tried the sled pushes, which I guess is pretty similar. I might amp up the weight and speed to get my heart rate up even more next time!
Alison @ Daily Moves and Grooves recently posted…WIAW: Lazy Sunday
I wish my facility had sled pushes! I’d love to be able to push more weight 🙂
I love this idea! I def used to be a cardio junkie but not anymore! I love finishers for my workouts, or doing circuits to keep my HR up. 🙂
Brittany @ Delights and Delectables recently posted…WIAW: Baby It’s Cold Outside
My list is endless lol
Burpees, plyo lunges/squats, mountain climbers, high knees, jump rope,…
Cute video 🙂
Sammy @ Peace Love and Ice Cream recently posted…Early week workouts & it’s time for holiday movies!!
I have done the plate push; a PT I use to work with would have me do these across the gym floor. Love them!