Do these simple moves without giving any break for full body fitness. Pause only after the last move and then repeat the procedure for two times.
1. Plate-pickup overhead lift:
Stand in front of the plate. Slightly bend at your hips and knees and hold the plate. Stand up again; when you are at three-quarters of the way up, lift the weight towards your chest and overhead in one motion. Reverse the procedure and put the plate on the floor and then repeat it for 6-8 times.
2. Plate bent over row:
Hold the plate and bend frontward at the waist until your torso is almost parallel to the floor. Keeping your knees bent slightly and your lower back naturally arched, use your upper back and arms to pull the plate up to your chest. Then lower the plate. Repeat it for 6-8 times.
3. Plate lunge walk:
Grab the plate close to your chest with your arms crossed. Step forward with your right leg until your right thigh is parallel to the floor and your back knee is an inch above the floor. Compress your glutes and bring your back leg forward so that you will be in your starting position. Repeat it 8-10 times by alternating your legs.
4. Plate good morning:
Grab the weight plate at your chest with your arms crossed. Keeping your head up and knees slightly bent, push your hips back and lower your chest towards the floor. Pause before you lose the arch in your back, and then drive your heels against the floor to stand back up. Repeat it for 6-8 times.
Uninterrupted flow of this practice improves your overall fitness and holding the weight plate strengthens your grip. But, you need to select a plate that is of heavy weight. It allows you to do the workouts in right form.