Beginner or pro, these movements can be scaled to suit your fitness needs with a wide variety of weights. 5kg plate or 25kg- the choice is yours.

Aim to complete 3 sets, 15-20 reps of each:

Weighted sit-ups
Lie on the floor with your knees bent, feet on the floor, and plate pressed toward the ceiling to start (A). Lockout arms, retract shoulder blades and engage the core to perform a sit-up, pressing the plate forward and out at the top of the movement (B). Reverse movement & go back into starting position. 1 rep complete.

Bent over row
Start by bending over with the hip hinge, while holding the plate on either side with both hands, arms are fully extended, and elbows are tucked into your sides. Activate shoulders and pull plate to the torso, keeping abs tight, until plate touches your stomach. Reverse the movement to complete 1 rep.

Overhead lunges
Hold your plate with both hands overhead, arms fully locked out. Step right leg forward and drop your knee to the floor at a 90-degree angle. Activate glutes and press through the right heel to get back to a standing position. Repeat on the left side to complete 1 rep.

Front shoulder raise
Hold the weight plate with both hands with feet hip-width apart. Holding plate, raise plate overhead until your biceps are in line with your ears, keeping soft but straight elbows and arms. Return to starting position, to complete 1 rep.