Workout Wednesday - Total Body Burn

By: Stacia Naquin Email
By: Stacia Naquin Email
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You can get a good burn going on the treadmill. But there are lots of other ways to burn calories. Change things up and get your heart pumping with these moves from Curtis Hyde, a Certified Personal Trainer with 24 Hour Fitness:

Inverted Row with base weight at foot:

Walk your body underneath the bar on the Smith Machine. Plant your heels against a base weight on the floor to help keep your body from sliding during the motion. Ss you hang, pull your shoulder blades back as if you are holding a pencil between them. Keep your body in a straight line. Don't arch your back or let your body sag during the movement. As you pull your body towards the bar, keep your elbows tucked next to your body. When your chest hits the bar, release back until your arms are fully extended. As your reach the full extension, be sure not to release your shoulder blades.


Start by standing straight up. Explode into a jump straight up and then immediately down to the floor into a push up. Its important that only your toes and hands touch the ground. As you complete the push up, move directly back up to the standing position and jump as high as you can again. When you land, immediately repeat. Be sure not to let your rear drop during the push up. We need to keep your lower back safe. This is very common in this motion due to momentum.

Elbow plank that builds up and down to push-up:

Start by lying on the floor with your forearms and toes on the ground. Use one arm to move up to the hand and then let the other follow. The only joint that is moving is your elbow. When you hit the push up position by building up, build right back down to the plank position. Make sure you rotate your arms each repetition to keep the balance equal in each arm. Body position is important as well. Keep your belly button snug to your spine. Keep your hips slightly higher than your body to keep your lower back out of harms way.

For more fitness tips and ideas, follow Curtis on twitter: @curtisCPT

Keep up with 24-Hour Fitness on facebook at the link below:

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