With summer in full swing, the last thing you want to do is stay inside when you don’t have to. That’s why personal trainers love taking their clients outdoors for their scheduled sweat sessions. Not only do you get in a hard workout, but you’ll also breathe in fresh air, soak up vitamin D, and nab some serious brain benefits. (Research shows outdoor workouts can improve enthusiasm, pleasure, and self-esteem, while decreasing tension, depression, and fatigue.)
In this case, celebs are, for once, just like us. They, too, want the health benefits of an outdoor workout—and with paparazzi constantly after them, they likely need the stress relief. So we asked their trainers to share their go-to outdoor workouts for famous clientele. Choose your favorite, head to a park, and get moving.
Kleban’s LA studio is known for its ultra-toning trampoline and sculpt classes, but when she takes her celeb clients—like Busy Phillipps and Emmy Rossum—outdoors, she’s all about workouts you can do anytime, anywhere. You won’t need any equipment for this backyard-perfect routine, but if you’ve got a step handy, it can help kick the moves up a notch. (Otherwise, opting for solid ground is totally fine, too.) Perform each exercise in the following order for the listed number of reps; repeat the circuit two to three times. (Torch fat, get fit, and look and feel great with Women’s Health’s All in 18 DVD!)
How to: Start in plank position. Lower to the ground, bending elbows at a 90-degree angle with your elbows facing back (a). Push up to return to start (b). Do 10 reps.
How to: Start sitting on step or ground, feet together so legs create a tabletop position. Place hands on step above, fingertips facing your feet, shoulders down, core engaged (a). Dip down by bending elbows 90 degrees (do not lower with your butt). Push up to return to start (b). Do 10 reps.
How to: After you complete both arm moves, return to a plank position (a). Hold for 10 seconds, then plank jack (jumping legs out into a jumping jack position) (b). Repeat for 10 seconds.
How to: Start standing with one foot on the step, hands on hips. Using your lower abs(not your hip flexor or quad), lift opposite leg up to a 90-degree angle (a). Extend the leg straight back in a parallel position, squeezing your glutes (b). Do 10 reps; switch sides.
How to: Start standing with one foot on the step, hands on hips. Lift opposite leg straight back and parallel (a). Lift leg a little higher to engage the glute (but not so high that you feel it in your lower back), using your core for balance while keeping your resting knee soft and unlocked (b). Do 10 reps; switch sides.
SIDE LEG LIFT
How to: Start standing with one foot on the step, facing sideways, and extend the opposite leg out to the side with toes slight pointed (a). Raise leg just enough to engage your outer thigh and obliques, then return to start (b). Do 10 reps; switch sides.
Let’s face it: Sometimes working out solo gets boring. There’s nothing like bringing in a friend to keep you motivated—and competitive—and that’s why Kaiser, who’s famous for keeping Kelly Ripa in tip-top shape, likes partner workouts. This one’s easy to do outdoors—you’ll want to perform five rounds of each circuit. Do each exercise for 30 seconds during the first two rounds, then for 15 seconds the last three (really push your speed and range of motion then). Of course, we recommend following in the footsteps of AKT master instructors Emily Mara and Becky Anderson, who modeled the moves below, and hitting the beach for this workout. That way you can hop in the surf post-sweat for an immediate, totally satisfying cool-down.
How to: Facing each other, try to run in place, challenging each other to run faster and farther, keeping knees high (a). No matter what, you must stay together!
How to: Stand side to side, both facing the same direction. Partner 1 should be on the right side of Partner 2, holding a dumbbell or medicine ball (eight to 15 pounds). At the same time, each partner steps forward into a lunge with the leg that is next to the other person (Partner 1 – left foot, Partner 2 – right foot). Hold that lunge (a). Partner 1 passes the weight to Partner 2 (twisting torsos toward one another) (b). Coming back to face front, both people push off the front leg and come back to standing (c). Repeat on the same leg, continuing to pass the weight back and forth.
How to: Facing each other, grab your partner’s forearms and lower into a half-squat (a). Shuffle as fast as you can from side to side together, staying low (b).
How to: Perform the same exercise as above, switching legs.
How to: Partner 1 lies on a mat with knees bent and feet on the floor, hands behind head. Partner 2 places hands on Partner 1’s ankles and gets into a plank position (a). Once both partners are in position, Partner 1 performs full situps while Partner 2 performs mountain climbers (b).
THE CLIMB, PART II
Perform the same exercise as above, switching positions.
MAKE A PASS AT ME
How to: Grab one dumbbell (three to eight pounds). With your backs to each other, perform a side plank (a); Partner 1 starts with the weight. Pass the weight under your side plank to Partner 2 (b). Partner 2 grabs the weight and extends their arm straight to the ceiling. Partner 2 passes the weight back under to Partner 1, who then extends the weight to the ceiling.
MAKE A PASS AT ME, PART II
Perform the same exercise as above, switching sides.
You don’t need a lot of equipment—or any at all—to get fit. Check out these 19 bodyweight exercises:
If you need any proof that Swan knows what she’s doing, just look at Julianne Hough—the trainer works with the newly-married dancing pro on the regular, and as a lover of nature, she’s all about getting outdoors whenever possible. For this routine, she focuses on blasting those arms and abs. Best part? All you’ll need is a simple picnic bench. Do each move for the indicated time frame, rest for 20 seconds, then move onto the next. Repeat the circuit three to four times based on your level of fitness.
SINGLE-ARM TRICEPS DIPS
How to: Start with both hands on bench, fingertips facing your feet, shoulders down, core engaged. Feet should be together so legs create a tabletop position. Lift up one hand and only use opposite arm to dip, bending your elbow to 90 degrees (a). As you press up, switch to the other hand (c). Continue for 40 seconds.
TRICEPS DIP HIP TWISTS
How to: Start with both hands on bench, fingertips facing your feet, shoulders down, core engaged. Feet should be together so legs create a tabletop position. Bend elbows to 90 degrees while twisting hips to the right (a). Twist hips back to center, then push up to straighten arms to return to start. Lower into dip again, this time twisting hips to the left (b). Continue back and forth for 40 seconds.
V-SIT BICYCLE CRUNCHES
How to: Start sitting on bench with feet together, elbows behind head. Lean back onto your sit bone, extending legs out into a V-sit (a). From there, bicycle crunch holding v-sit position (b). Continue for 40 seconds.
DECLINE PUSHUP TAPS
How to: Start with feet on a bench and hands on the ground in a decline plank position. Do one decline push-up (a.), then tap right hand to left shoulder and left hand to right shoulder (b). Continue for 40 seconds.
ROTATIONAL MOUNTAIN CLIMBERS
How to: Start with feet on a bench and hands on the ground in a decline plank position. Bring knee to opposite elbow, then back to start (a). Switch legs. Keep a small bend in the elbows and crunch your belly every time the knee comes over (b). Continue for 40 seconds.
If anyone knows how to rock an outdoor workout, it’s Erin Oprea. Her CitySTRONGpop-up fitness program with Shawn Booth, winner of season 11 of The Bachelorette, is all about bringing people outdoors for a fun, equipment-free bodyweight circuit. And she’s not afraid to bring her celeb clients outside, either—which is exactly where she takes Jana Kramer for these leg-sculpting moves.
How to: Stand on your right leg and take your left leg forward into a lunge (a). Drop your right knee straight to the ground. Pushing off your front heel, drive up out of the lunge, swinging your left leg into a backward lunge and dropping your left knee toward the ground (b). Drive back up to begin the forward lunge again, going back and forth. Repeat 12 to 15 times on a double count (one forward lunge and one reverse lunge equals one rep). Switch legs.
How to: Squat down on your right leg, bending your left leg behind you at an angle in the air (a). Hop to the side, landing on your left leg and immediately lowering into a squat, again bending your left leg behind you at an angle (b). Hop back and forth for 45 seconds, trying to stay as low as you can.
BELLY FROGGER PULSES
How to: Lie on your belly, cross your arms in front of you under your chin and let your knees bow out like a butterfly. Stretch and bring the bottoms of your feet together behind you (a). Keeping your neck relaxed, bring your quads up off the ground while keeping your feet together (b). Hold that position and perform little pulses for 30 seconds.
CURTSY LUNGE PULSE
How to: Start standing with feet hip-width apart. With your left leg as your base, bring right leg back and behind your left leg to lower into a lunge as if you were doing a dramatic curtsy (make sure your left knee stays pointed straight) (a). Reach for the ground by bending at the waist and keeping your back straight (b). Drive through your left heel and lift your right leg off the ground slightly. Go back down into the curtsy lunge, then fully stand. Do 20 reps; switch sides.
SUMO SQUAT LOW JUMPS
How to: Stand with your feet more than hip-width apart, feet pointed out about 45 degrees. Lower into a sumo squat until your thighs are parallel to the ground (a). Staying low, jump your feet close together (b), then back out into the sumo squat. Repeat for 30 seconds, staying super low the entire time.
ONE-LEGGED SQUAT AND KICK
How to: Start standing with weight on your left foot, right toe lightly touching the ground for balance. Lower into a one-legged squat (a). Stand halfway up, then take your right leg straight out to the side, squeezing your glutes as you do (b). (Focus on control, not just swinging your leg out.) Bring your leg back in, then lower back into squat to return to start. Do 15 reps; switch sides.
The beauty of an outdoor workout: How simple the routines are. Because there’s little-to-no equipment involved, it’s important to make sure that every move works for you. And Kirsch’s favorites definitely do. The celeb trainer (who’s worked with the likes of Heidi Klum, Faith Hill, and Kerry Washington) recommends bringing a small resistance band with you to the park, where you can bust out these four moves on the fly. Repeat the circuit three times for a real body sizzler.
PLIE TOE SQUAT
How to: Start standing with hands on hips, feet wider than shoulder-width apart, toes pointed out at 45-degree angle (a). As you squat down, simultaneously lift up your heels as high as you can (b). Return to starting position. Do 15 reps.
How to: Start standing with feet shoulder-width apart, with a resistance band around your ankles. Extend your right foot out to the side (a). Return to starting position (b). Do 15 reps; switch sides.
How to: Start standing with feet shoulder-width apart, with a resistance band around your ankles. Extend your right foot out in front of you (a). Return to starting position (b). Do 15 reps; switch sides.
How to: Start standing with feet shoulder-width apart. Step your right foot forward into a lunge, landing on your right heel (a). Repeat with your left foot, moving forward (b). Do 20 lunges walking forward; 20 walking back to the starting position.