Discover the outdoor gym : burn more calories and have one heck of a good time by taking your routine into the fresh air

Shape, May, 2007 by David Kirsch

Finally! The days are getting longer, so it's time to air out your workout. Many gym routines, like running, walking, and cycling, translate easily to the outdoors, while activities like tennis and in-line skating may be more unfamiliar to you. Give them a try anyway; you just might find a new favorite calorie blaster. Follow my tips to prep for all your active pursuits (add the moves to your normal routine) and set yourself up for a fun, firm summer.

* Start strolling Walking is the easiest form of exercise, but you can make it as hard as you want by revving your pace and climbing hills. Your power-up move Do 3 sets of 12 to 15 calf raises to strengthen your calves, which drive your walking stride. (For descriptions of all the moves here, go to shape.com/cheatsheet.)

* Saddle up Nonimpact and simple to master, cycling relies on leg power but also works your abs. In fact, the stronger your core, the less pressure you'll put on your handlebars, which means you can focus on your legs. Your power-up move Do 3 or 4 sets of 15 to 20 crunches on a stability ball to strengthen your core.

* Strap on your skates In-line skating involves lateral motion, which zeroes in on your butt like no other workout. Your power-up move Do 3 sets of 10 to 15 single-leg squats to add oomph (and stability) to your wheel sessions.

* Go for a run It's the ultimate fat blaster (you'll burn about 600 calories an hour at a 10-minute-mile pace), and it firms your legs and butt. Your power-up move Do 3 sets of 10 to 12 stability-ball squats against a wall to target your legs, butt, and core.

* Hit the courts More than any other activity here, tennis works your entire body: You're running forward and from side to side as you're twisting your upper half in another direction to swing. As a result, your core has to work extra-hard to coordinate all that motion and still make sure you can get the ball over the net. Your power-up move Do 3 sets of 12 reverse lunges with a torso twist (see Shape Up Fast, right).

straight from my kitchen

My fiber- and protein-packed tuna and quinoa salad gives you all-day energy; it's an ideal meal to have before or after a workout (visit shape.com/davidkirsch for the recipe).

shape up fast

reverse lunge with torso twist

Works legs, butt, and abs

You're probably used to keeping your upper body still during squats and lunges, but adding resistance and moving your torso ups the challenge while engaging your core. And it helps you prepare for virtually every other activity you do. If you don't have a medicine ball, grab some dumbbells.

* Stand with feet shoulder-width apart and hold a 5- to 8-pound medicine ball in both hands in front of you at shoulder level, keeping arms straight but not locked. Pull abs in tight and draw your shoulders back and down [A].

* Lunge back with right foot and lower until left knee is aligned over left ankle. At the same time twist your torso to the left and lower the ball next to left hip [B], contracting obliques hard. Return to start and lunge back with left leg (turn to right) to complete 1 rep. Do 15.

Have a question for David? E-mail him at askdavid@shape.com.

Trainer David Kirsch (davidkirsch.com) is the author of The Ultimate New York Diet.