GET OUT & GET FIT

FOUR EXERCISES YOU CAN DO OUTSIDE

BY KATIE SMITH

We all want to take advantage of our Maine summer — including when we exercise. While hiking, walking, running and biking are all great activities for the entire family, there are lots of other outdoor exercises to break up a run or spice things up.

Here are five moves that are great on their own, but also can be incorporated into a walk or run. The best part is the only equipment you need is found right outside. Look no further than your yard or the closest walking path.

BENCH OR STAIR TRICEP DIPS

While going for a jog, wall or bike ride on a local path or at the park, stop and do some chair or bench dips: • Sit on the bench or stair and place your hands on either side of your hips. • Slide your bottom forward, holding your body weight with your hands. • Bend at the elbows, bringing your arms almost parallel to the ground, then go back to your starting position. • Try for 10 reps and repeat three times.

These are great for the triceps and core.

STEP-UPS

Steps are a great leg burner and you can use lots of different things to step up on (just make sure it’s sturdy first), such as a bench stair or large flat rock. • Step up on the object with your right foot and lift your left leg behind you squeezing your glutes. • Repeat stepping up on your right leg 10 to 20 times and switch legs.

This is a great way to work the entire lower body. Step-ups will help build your quads, hamstrings and glutes.

JUMPS

If you are looking for an extra cardio burst, jumps will get your heart pumping fast. Doing them outside after setting up a little obstacle course will make jumping more fun: • Place four rocks or sticks about one and a half feet apart. • Keep your feet together and jump to the outside of each stick or rock. • Turn around when you reach the end and repeat up to 10 times.

ROCK TWISTS

You don’t have to do a bunch of crunches to work your abs. Sitting up and twisting from side to side with a bit of weight will activate your entire core. • Find a rock that is heavy enough to give you some resistance but not so heavy you aren’t able to move it from side to side while sitting. • Sit with your bottom on the ground and your legs stretched in front of you with knees slightly bent and feet on the ground. • For a more advanced move, lift your toes off the ground. • Hold the rock with two hands, and slowly bring it to each hip being careful not to swing — you want to engage your core by letting your midsection do the work, so slow and controlled is best. • Try for 20 reps and repeat three sets.