[sidebar]Here are six moves to help you shape up in the sunshine. Do two sets of 8 to 12 reps of each move, unless otherwise noted. Always warm up with 5 to 10 minutes of walking, be sure to stretch afterward, and wear sunscreen (Not sure which kind? Here’s the best sunscreen for you).
Wheelbarrow Push-Up
Tones chest, shoulders, triceps, glutes, and abs Starting position Assume the push-up position with arms extended, hands on the ground, and feet on a bench. Hands should be shoulder-width apart and directly beneath your shoulders. Feet should be about shoulder-width apart. Action Keeping your abs tight, bend your elbows out to the sides and lower yourself toward the ground. Your body should stay in a straight line from head to toe. Hold for 1 second, then press into your hands and raise back up.
Pull-Up
Strengthens upper back, biceps, and shoulders Starting position Grip a bar that’s about 3 feet high with hands shoulder-width apart, palms facing you. Walk your feet out in front of the bar, and balance on your heels. Straighten your arms so you’re hanging; don’t lock your elbows. Action Bending your elbows toward the ground, pull your chest toward the bar. Keep your body in a straight line from head to toes. Hold for a second, then slowly lower. [pagebreak]
Bicycle
Tightens abs Starting position Lie on your back with your hands placed lightly behind your head, legs bent, and feet flat on the ground. Action Contract your abs as you lift your head and right shoulder off the ground, twisting to your left. At the same time, pull your left knee toward your chest and extend your right leg at a 45-degree angle. Bring your right elbow and your left knee as close together as possible. Hold for a second, then twist to the other side, bringing your right knee toward left elbow.
Dip and Curl
Shapes triceps, thighs, and abs Starting position Sit on the edge of a bench, keeping your back and shoulders in a straight line. Place your hands on either side of your hips, gripping the edge of the bench. Slowly inch your buttocks off the bench, walking your feet out in front of you so your knees are directly over your ankles. Make sure your buttocks are close to the bench. Extend your right leg and rest your heel on the ground. Action Bending your elbows back, lower your buttocks toward the ground. Simultaneously, contract your abs and pull 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 touching the ground. Repeat four to six reps with each leg to complete a set.
Bridge
Firms glutes, hamstrings, quads, and abs Starting position Near a tree, lie on your back with your right knee bent, right foot flat on the ground, and your left leg extended with your foot on the tree. Place your arms at your sides with your palms facing up. Action Pressing your left foot against the tree and your right foot into the ground, contract your glutes and lift your hips so your body forms a straight line from shoulders to toes. Do a full set, then switch legs. More from Prevention: 5 Outdoor Workouts That Blast Calories
