Think the outdoors is good only for cardio training? Check out these strength-training moves you can do in the fresh air.
"People think they can build muscle only in a gym," says Tina Vindum, of Outdoor Action Fitness, in Mill Valley, California. "But it's easy and more fun to do it outside." Try these outdoor strength moves to freshen up your routine. For even more oomph, we've designed the workout to include a partner, so grab a friend. Do two sets of 8 to 12 reps of each move, unless otherwise noted. Always warm up with 5 to 10 minutes of walking, and stretch afterward.
Wheelbarrow Push-Up (for chest, shoulders, triceps, butt, and abs) Assume the push-up position with hands directly beneath shoulders and back straight. Have your partner squat down using good form (back straight, knees behind toes) and lift your legs as though holding a wheelbarrow. As she picks you up, tighten your butt and abs to prevent your body from drooping. When you are steady, bend your elbows and lower your chest until your upper arms are parallel to the ground. Hold for a second, then push back up.
Tree Limb Pull-Up (for upper back, biceps, and shoulders) Grasp a tree branch (or a monkey bar) with hands shoulder-width apart, palms facing you. Bend your knees, lift your legs, and cross your ankles so you're hanging. Have your buddy grasp your shins just below your knees. With your head back slightly, squeeze your shoulder blades down and back while bending your elbows to pull your chest toward the branch. As you pull, have your buddy lift as much as necessary for you to accomplish the move. Hold for a second, then slowly lower.
Dip and Curl (for triceps, thighs, and abs) Sit on the edge of a park bench. Grasp the bench at your sides. Inch yourself off the bench, keeping your butt as close to it as possible, and walk your feet out so your knees are directly over your ankles. Extend your right leg, and rest your right heel on the ground, foot flexed. Bend your elbows straight back and lower yourself while simultaneously contracting your abs and pulling your right knee toward your chest. Don't bend your elbows beyond 90 degrees. Hold for a second, then push back up and extend your right leg without it touching the ground. Do four to six repetitions with each leg to complete a set.
Double Bridge (for butt, hamstrings, quads, and abs) With knees bent and feet flat, lie toe-to-toe with your partner. Pressing the sole of your left foot against your partner's right foot, each of you extend those legs up toward the sky. Contracting your gluteal muscles and pushing down on your grounded feet, both of you lift your hips, so your bodies form straight lines from your bent knees to your shoulders. Keep hips level. Hold for a second, then slowly lower. Repeat for a full set, then switch legs.
