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Physical Fitness: 5 Exercises to Burn Away Fat

Watch: A certified local trainer works with a colleague to demonstrate five simple home workout exercises.

On is business card, Kenneth "True" Howard includes the letters "o" and "i" under his name.

The letters represent his commitment to Anytime Fitness, his Orland Park gym and his way of living life: "Own to inspire."

Howard, a certified personal trainer, recently agreed to work with Patch and colleague Kaitlyn McGreehin to devise a list of five simple exercises you can do at home to improve your physical fitness. (The two demonstrate how to perform the exercises in the five videos pubished with this article):

1. Deadlift to overhead press.

"The deadlift to overhead press is a total body exercise," Howard said. "You engage your core as well as your upper-body and you feel stimulation in your hamstrings as well. So, you're working the posterior chain."

2. Wall sit.

"A wall sit is an isometric hold agains the wall where you want a right angle between your knees and then you want another right angle at the waist," Howard said. "So, you're just holding a stationary position, keeping your arms out in front of you. And you want to try to hold this position for 30 seconds to 1 minute in lenghth. You're targeting your quadriceps as well as your hamstrings and a little bit of the glutes, depending on how low you stoop in the movement."

3. Squat thrust.

"It's more of an explosive movement—similar to a burpee, except you take out the jump," Howard. "It raises your heart rate and really gets you worked up. This takes a little bit more staminia and endurance than some of the other exercises because it there is much more movement involved. You'll feel more lactic acid buildup in the quadriceps area—at least I do when I do it."

4. Opposites.

"You're taking your hand and you're touching the opposite leg," Howard said. "We start with your hands behind you and then you contract your core—you're laying flat on the ground. So, with your arms fully extended, you just want to contract your core, raise your leg and you want to touch the opposite hand to the leg. Then, go back to the full-extended position and repeat on the other side. This engages your entire core."

5. Plank.

"A plank is another isometric hold, and it works your entire core," Howard said. "The way that it's setup—you want to rest on your forearms and you want to make sure your whole body is in alignment. So, meaning your ears, shoulders, hips, knees and ankles should all be in alignment. You want to hold that position and it really focuses on your stabilization muscles. And just trying to hold this position—it's much more difficult than it appears."

COMING SATURDAY: Log on at 6 a.m. Saturday and meet the man who turned his own life and fitness upside down before he went into business at Anytime Fitness.

Beth Rodgers February 06, 2013 at 02:09 AM
This is such a great gym and a wonderful asset to the community. Everyone is so welcoming and encouraging here and Ken is always there to greet you with a smile and words of encouragement.
Lori Burton February 06, 2013 at 02:14 AM
I am a member of Anytime Fitness Orland Park and absolutely love it. Ken is very encouraging. It is just large enough and has great classes. You can workout anytime day or night and the people are great!!
Susie February 06, 2013 at 02:20 AM
I am also a member at Anytime Fitness!! It is a very welcoming gym and Ken (TRu) is always there will a smile. I feel like Anytime has become my second home and my second family. Anytime Fitness in Orland Park is the place to be.
Paul Smola February 06, 2013 at 02:32 AM
When you walk into Anytime Fitness your body feels like its getting fit and loosing weight instantly. Ken will motivate and encourage you to get right or get left.
jennifer smola February 06, 2013 at 03:12 AM
I am a member of Anytime Fitness and it is the BEST thing I did for myself! I love to go and workout, because of how this gym is! Ken is so motivating and so positive that you want to keep doing more! Not only is it a great environment to workout in, it is extremely clean! If you are looking for a gym you need to come check Anytime Fitness out!
Kaitlyn McGreehin February 06, 2013 at 05:25 PM
Glad everyone enjoyed our article ! Thanks for all the comments, Ken and I enjoy having such amazing members that are so inspired at Anytime. You all are a pleasure to have, and we love helping!
Andrew Viola February 06, 2013 at 11:40 PM
I too am a member at Anytime Fitness and I thoroughly enjoy the facility from Ken as the proprietor to Kaitlyn as the manager as well as the equipment. I have been in many gyms throughout the years and I have to say that this is the cleanest one yet. Ken is always available and is willing to engage you in conversation on any topic. You will also find him disinfecting the equipment or vaccuming the floors. He is really a good guy. Welcome to Orland Park Ken. You will be a success.

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