It’s hot outside. Which means your body better be, too. Why waste away gorgeous summer afternoons inside a cramped, smelly gym when you can get your sweat on in the great outdoors?
There are so many amazing outdoor workouts that require nothing more than some grass, a tree, maybe some stairs and a park bench. Basically, you improvise with your surroundings, which always keeps things exciting — and keeps your muscles working in new ways. And who doesn’t want to enjoy some fresh air while firming up his or her behind?
Personally, I love going on a nice long jog along the West Side Highway. And when I go to my mom’s place in Quogue, LI, I try to do laps in the pool or run in place in the shallow end. (It sounds silly, but you don’t even realize how hard you’re working!)
Just make sure you wear shorts and a tank to keep cool and always have water on hand to hydrate. If you’re starting to get really overheated, take a rest and sit down for five minutes. Here are my Top Five outdoor workouts for those long, hazy summer days.
Stairs
What’s more simple than running up stairs? I try to run stairs for at least 15 minutes. To challenge myself, I’ll sometimes sprint up and down a set of stairs for one minute and see how many steps I scale. Five minutes later I’ll try to best myself.
If you’re a beginner, hold on to the rail to keep your balance. Running up stairs can be a bit dangerous — if you get dizzy or tired, you might skip a step and fall. Safety first, ladies and gents!
Tricep dips on a bench
Position your hands on the edge of a bench, shoulder width apart. Extend your legs out in front of you, engaging your heels to maintain balance. Now lower your body, bending your elbows until they reach a 90-degree angle.
I recommend two sets of 16. This exercise is great for arm definition, and strong arms are especially important in the summer when you’re showing off those limbs!
Step-up back-kicks on a bench
This exercise is one for the glutes and legs. Start with your right leg on the bench. Step onto the bench, pushing into your right heel as you rise. Lift your arms up and kick your left leg up and behind you. Step down with your left leg and begin again. Do three sets of eight for each leg. Make sure to keep your core engaged during this workout — strong abs are key for balance.
Frog-jump squats
OK, so you may look completely ridiculous doing this exercise, but your body will look even more ridiculous after (in a good way). Find a wide-open space. Lower your body down into a squat position. Make sure your back is straight and you’re not hunched over. Now jump up and forward and land back in that same squat position. Do three sets of 10. I suggest going on a five-minute jog before doing the froggie to get your heart rate up.
Tree plank with leg lift
Planking with a leg lift engages your core, arms and, especially, your glutes. Find a grassy area by a tree, and put your hands down. Extend your legs and balance your feet against the tree so that your body is parallel to the ground. Walk your feet up higher, lift one leg up off the tree 4 or 5 inches and lower it back down to rest against the tree. Do three sets of 10 on each leg. You should be shaking while doing this exercise.