Outdoor Summer Workouts | Video

Michelle San Miguel | 6/20/2012

There are more than 75 miles of paved trails in Bismarck and Mandan park`s facilities. I stopped by one of them earlier today to learn some simple exercises I can do outside on nice days like today.

Bicyclists and runners were able to hit the trails early this year thanks to a short and mild winter.

"It`s just so wonderful for both our bodies and our minds to get out and work out in the green space," said Women`s Health Center Director Melanie Carvell.

Melanie and I started our workout with squats. Melanie recommends doing squats because it uses 12 muscle groups, from your hips to your core to your quads. The key, like in any workout, is your posture. Draw your core in tight, keep your chest up and don`t let your knees come past your toes.

"Plus, it`s just critical for us, especially as we get older, to be able to get up down out of a chair is one of the most important things that we can do."

We found a set of steps near us for our next exercise: knee repeaters. It`s a good way to build single leg strength while also working on your core.

Then we moved on to the four count burpee. My least favorite one of the day, but probably the most effective. You begin standing then drop to the ground in a plank position and do a pushup. After the pushup, draw your knees in and jump up.

Easy enough, right? Don`t worry. It took me several tries to get it right.

We finished off with lunges, which is well worth the soreness afterward.

"You`re gonna get quite a bit more sore from walking lunges because you`re asking the muscles to tighten when they`re in a lengthened position."

If you`re looking to add some more strength to your lunges, add some weights or a kettlebell to it next time you`re working out.

The best part about these routines is that none of them require any equipment and they`re all things you can do outside or from the comfort of your home.

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