Burn Calories and Test Your Fitness

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SPRINGFIELD, Mo. KY3's Paul Adler visits with David Poland of Extreme Fitness on today's Fit Friday. They looked at a workout that can put your fitness level to the test.

Here's what David wrote:

This is a good routine called a Pull up, Push up Challenge.

Start your routine by doing 1 pull up and 2 pushups. Grab the pull up bar with your hands about shoulder width apart. Your palms should be facing away from you. Pull yourself up until your chin is over the bar. Finish by lowering yourself to a hanging position.

Now do the 2 pushups. Don't do the pushups too fast. Feel the muscles you are working out. Keep your elbows at a 45 degree angle and keep your back straight like a plank.

Work your way up to 2 pull ups and 4 pushups.

Keep your motions evenly balanced. In the next round, go for 3 pull ups and 6 pushups.Repeat until you are unable to complete another round.

You can modify this workout by putting 1 foot on a chair for the pullup and by doing your pushups from the knees. Either way, you'll have a good workout.

A week later, see if you can beat your previous week's final round.