Summer fitness routine

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Now that the sun is shining and the temperatures are on the rise, you're probably looking for ways to inject energy into your winter-weary workout and perhaps streamline that waistline for your body-baring wardrobe. Regardless of whether you're already active or just starting out, why not use the long days of summer to kick-start your fitness program with these fun and easy tips that will leave you looking good and feeling great?

1. Walk your way to shapely legs and buttocks.
Walking is one of the best forms of exercise because it's inexpensive, doesn't require skill, and in the lazy days of summer it can propel you through local parks, hikes, and splendid scenery.

Make it better by:
Checking out urban hikes, river pathways, or other scenic locales in your area. You don't need to trek to the mountains to have a getaway, and your local parks department may have resources to guide you.

How much is enough?
We benefit best from a minimum of 3 cardiovascular conditioning sessions per week. Build up from 15 minutes to 45 minutes or more. Work at a level where you feel sweaty and short of breath. Need a challenge? Walk up hills or stairs.

(Learn how to start your own walking or running regimen!)

2. Circuit in the park.
In the season of tank tops and halter tops, we always feel better with a bit more muscle tone. On one of your weekly walks, add in the three upper-body strength exercises described below. Walk for 10 minutes then do the exercises. Walk for 10 minutes more and do a second set. If you're feeling strong, walk for 10 more minutes and perform set number three!

Park bench push-ups
Place your hands about shoulder width apart with your chest lined up with the backrest of the bench. Lower your chest to meet your hands (keep your back long and your abs engaged), then push back up. Try 6 to 10 or more (until the last few are a challenge). (Click here for images.)

Playground pull-ups
Find a playground with straight bars. Your feet have to touch the ground on this one so if the bar is close to the ground that's okay. Place your hands shoulder width apart, palms in an underhand grip on the bar. Jump up so you are hanging at or above chin level with the bar, then slowly lower yourself down to straight arms (not locked) before placing your feet back on the ground. Repeat this drill 8 to 10 times until the lowering becomes a challenge.

Park bench triceps dips
Sit on the edge of a park bench with your behind just at the edge. To begin, position your feet below your knees (at a 90-degree angle). Place hands at sides, fingers overhanging the edge of the bench, and body weight on your hands. Slip your behind off the edge and lower your body until you dip about a foot or so, then push back up. Do 10 to 15 repetitions or until you are fatigued. (Click here for images.)

How much is enough?
Our weekly strength-training regime doesn't have to be time-consuming if we work hard on each set. Do each exercise until technique fails or fatigue sets in. As you get stronger, make sure you do additional repetitions.

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