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YOUR WORKOUTS Powered By Docstoc
					                                                                                                                                                       maKe over
                                                                                                                                                     your cardio

                 Put tHE
                                                                                                                                                     You won’t believe
                                                                                                                                                      how easy it is to
                                                                                                                                                    burn more calories
                                                                                                                                                        and work new
                                                                                                                                                     muscles outdoors

               fun bAck in
                  SubStitutE SoME of tHESE
             routinES for your rEgulAr SESSionS
               And you’ll burn MorE cAloriES,
             SculpT MorE MuSclE, And rediScover
                 your PASSion for SuMMEr.
                                  by stefani jackenthal   n   photography by kate powers

                    he gym’s noticeably quieter                  some creative experts and came up with

       t            once warm weather hits, and
                    you’ve no doubt already taken
                                                                 four outdoor workouts guaranteed to burn
                                                                 500-plus calories an hour and sculpt your
    your workouts outdoors, too. Good for                        entire body. They’ll get your brain back in
    you! You’re burning more calories (thanks                    the game, too, so you’ll be having more
    to wind, hills, and a natural inclination to                 fun than ever—and that’s always invigorat-
    spend more time doing your favorite                          ing. You don’t have to give up your favorite
    activities when it’s gorgeous out), but to                   workouts, just squeeze these plans into
    truly shake up your routine and your mus-                    your regular routine. They’re guaranteed
    cles, consider trying something complete-                    to deliver slimming results and get you
    ly different. To help you choose, we tapped                  psyched to keep coming back for more.
                                                                                                                photo caption

                                                                                                                                photo caption

 | SHAPE July 2007 |                                                                                                        | SHAPE Month 2007 | 
                                                                               2 spice up                                                                                                                                                                                                                                             maKe WaveS
                                                                                                                                                                                                                                                                                                                                         You take longer
                                                                                                                                                                                                                                                                                                                                    strides in the water,

                                                                                       your hike                                                                                                                                                                                                                                        so you get more
                                                                                                                                                                                                                                                                                                                                             of a stretch

                                                                                        Time: 1–2 hours
                                                                                        Calories burned: 450–900
                                                                                        Hiking is an excellent way to
                                                                                        pump up your walk while
                                                                                        working your legs and core, but
                                                                                        that doesn’t mean you can’t
                                                                                        treat it like all your other work-
                                                                                        outs and kick it up a notch, too.
                                                                                        Jeff Mix, a personal trainer at
                                                                                        one boulder fitness in boulder,
                                                                                        colorado, designed this high-
                                                                                        energy plan that will help you
                                                                                        increase your calorie burn.
                                                                                        0:00–5:00 Warm up walking at
                                                                                        an easy pace (rPE ).
                                                                                        5:00–15:00 Settle into a moder-
                                                                                        ate pace (rPE ).
                                                                                        15:00–20:00 increase speed or
                                                                                        incline (if you have hills) to a
                                                                                        somewhat hard pace (rPE 7).
                                               climb STrong                             20:00–35:00 Hike at a moderate
                                                    It’s impossible                     pace (rPE ).
                                                   to cheat during                      35:00–37:00 increase to a
                                                this stair workout,                     somewhat hard pace (rPE 7).
                                               so make like Rocky                       37:00–37:30 Walk easy (rPE ).
                                                 and get stepping                       37:30–39:30 increase to a
                                                                                        somewhat hard pace (rPE 7).
                                                                                        39:30–40:00 Walk easy (rPE ).
                                                                                        40:00–55:00 Hike at moderate

1 run real stairs

                                                                                                                             previous page and at top left: champion bra. new balance skirt and sneakers. this page, bottom right:
                                                                                        pace (rPE ).

                                                                                                                             danskin top. new balance pants and sneakers. eagle creek backpack. opposite page: seafolly bikini
                                                                                        55:00+ repeat the workout—or
                                                                                        just your favorite parts.

  Time: 40 minuTes                     about 60 to 80 steps
                                       per minute) and walk down.
  Calories burned: 530
                                       continue until time is up.
  “besides being an incredible         9:00–11:00 Jog easy around

                                                                                                                                                                                                                                     3 jog in the pool
  cardiovascular workout, a stair      the track (rPE ).
  session sculpts strong, lean legs    11:00–14:30 run stairs, two
  and a firm butt,” says yumi lee,     at a time, at a brisk pace (rPE 7,
  a los Angeles–based reebok           about 90 to 120 steps per
  university Master trainer who        minute) and walk down. if that’s
  coaches her clients on stadium       too much, take two stairs at a                                                                                                                                                                  Time: 30 minuTes            once or twice a week.            6:30–7:00 lower your         strides, and lean slightly
  stairs (you can find them at your    time at a slower pace.                                                                                                                                                                                                      you’ll need a flotation belt     arms, take shorter           forward (rPE ).
                                                                                                                                                                                                                                       Calories burned: 250
  local high school or university      14:30–16:30 Jog easy around                                                                                                                                                                                                 and goggles (find them           strides, and lean slightly   14:15–14:30 run easy.
                                                                                                                                                                                                                                       deep-water running gives
  track). using an extra-long set of   the track (rPE ).                                                                                                                                                                                                          at     forward (rPE ).             14:30–22:00 repeat min-
                                                                                                                                                                                                                                       you the same endorphin
  steps versus just one flight makes   16:30–33:00 repeat minutes                                                                                                                                                                      buzz as running on land—    0:00–5:00 Strap on the           7:00–9:00 repeat             utes 12–14:0 three times.
  you work harder, so you see          11–16:0 three times.                   hiT The                                                                                                                                                 without the impact and      belt, jump in, and jog easy      minutes –7.                 22:00–25:00 take off belt
  changes faster. “but you can do it   33:00–34:00 run up stairs and,          hillS                                                                                                                                                   with more toning. “your     (rPE ): Slide legs back         9:00–12:00 take off the      and swim (any stroke)
  anywhere,” says lee. “you’ll just    for each of the last 10 steps, jump     Take                                                                                                                                                    legs and arms are moving    and forth, using thighs to       belt and swim (any stroke)   at an easy pace (rPE ).
  have to go up and down more          up and land in a squat (rPE 9).         advantage                                                                                                                                                                                                            at an easy pace (rPE ).     25:00–25:45 Strap
                                                                                                                                                                                                                                       against resistance and      initiate movement, while
  often if the stairs are shorter.”                                            of nature’s                                                                                                                                                                                                          12:00–13:00 Put belt on      belt back on and run at
                                       34:00–35:00 Step up stairs side-                                                                                                                                                                your core has to coordi-    driving elbows back. keep
  try to add this into your routine                                            treadmill                                                                                                                                                                                                            and run (rPE –7).           a somewhat hard
                                       ways, two at a time (rPE 6–7),                                                                                                                                                                  nate the movements,” says   toes pointed.
  once or twice a week.                                                        and crank
                                       and lift trailing leg out to the side                                                                                                                                                           doug Stern, a longtime      5:00–6:00 run at a mod-          13:00–13:30 Exaggerate       pace (rPE 7).
                                                                               it up
  0:00–5:00 Warm up with an            after each step. Switch legs (turn                                                                                                                                                              swim coach and founder      erate to somewhat hard           elbow swing, lift legs       25:45–26:00 run at
  easy jog (rPE* ) around the         the other way) every 10 steps.                                                                                                                                                                  of deep Water running       pace (rPE –7).                  higher, and run at a some-   an easy pace (rPE ).
  track—or wherever you are.           35:00-40:00 cool down by                                                                                                                                                                        in new york. His stamina-   6:00–6:30 Exaggerate             what hard pace (rPE 7).      26:00-28:00 repeat
  5:00–9:00 Jog up stairs, one at a    jogging at an easy pace (rPE ).                                                                                                                                                                building workout alter-     elbow swing and lift legs        13:30–13:45 run easy.        minute 2–26 twice.
  time, at a moderate pace (rPE ,     *SEE PAGE Tk foR RPE cHART.                                                                                                                                                                     nates running intervals     slightly higher, as if running   13:45–14:15 lower your       28:00–30:00 Jog easy
                                                                                                                                                                                                                                       with lap swimming—try it    uphill (rPE ).                  arms, take shorter           to cool down.

   | SHAPE July 2007 |                                                                                                                                                                                                                                                                                 | SHAPE Month 2007 | 
4 sculpt and play

                                                                                                                              hair and makeup: anthea king/ marika top. new balance shorts and sneakers. shot on location at fort san felipe del morro and condado plaza hotel & casino, san Juan, puerto rico.
                                                                                                                              air travel provided by Jetblue/ hotel accommodations provided by condado plaza hotel & casino/ special thanks to the puerto rico film commission/
  Time: 20–30 minuTes
  Calories burned: 200–250
  relive your childhood on the playground while sculpting
  distinctly adult muscles (think firmer backside, sexier arms,
  and sleek legs). “using the equipment to do strength
  moves while your kids are playing or as a pit stop on your
  regular bike or running route is an unexpected way to
  take your resistance workout outdoors,” says Paul frediani,
  a trainer at Elysium fitness in new york who crafted this
  dynamic circuit routine that can be done at a neighborhood
  playground. do the moves in any order and add
  one or two cardio exercises—jump rope (or just act like you
  have one) or do jumping jacks—between each one.

  StEfAni JAckEntHAl is a freelance writer in new york.

    1    Works legs and buTT                                             sWing lunge                                                                                                                                                                                                                                                                ab-Cardio CirCuiT on slide                                        Flex-arm hang
  Step left foot onto bench                                        2     Works legs, buTT, and Core
                                                                                                                                                                                                                                                                                                                                              4     Works abs                                                   5     Works arms and baCk
  and lift right leg behind you as                                balance on right leg and place left foot in swing behind                                                                                                                                                                                                                   climb the stairs of the slide quickly, slide down, and sit        Jump up (or climb the ladder) and grab the top rung of
  you raise arms overhead                                         you. Extend arms in front of you at shoulder height                                                                                                                                                                                                                        on the edge with feet flat. lean back slightly and tuck           the monkey bars, palms facing you and chin above the
  [shown]. Step down and switch                                   and lower into a lunge so right knee is aligned over toes                                                                                                                                                                                                                  knees into chest [shown]. Straighten legs and repeat. do          rung [shown]. Hold as long as you can, then slowly lower
  sides. repeat for 1 minute                                      [shown]. do 10 reps; switch sides to complete set.                                                                                                                                                                                                                         10 reps, then run up stairs again. repeat circuit twice.          to the ground. repeat twice.
  at a quick pace, then jog
  in place for 1 minute.

                                                                         sWing push-up                                                                                                                                                                                                                                                                sWing single-leg exTension                                     plyomeTriC squaT
                                                                   3     Works ChesT, arms, and Core                                                                                                                                                                                                                                           6     Works quadriCeps                                          7     Works legs and buTT
                                                                  Place hands on ground shoulder-width apart and                                                                                                                                                                                                                              Sit on swing with feet flat. raise right leg off ground, hold   Stand behind an 8- to 10-inch bench, feet shoulder-width
                                                                  rest legs on swing. body should be straight from head                                                                                                                                                                                                                       chains, and straighten left leg, pushing heel into ground       apart. Swing arms back as you squat low, then swing
                                                                  to heels. bend elbows and lower chest toward                                                                                                                                                                                                                                and lifting toes [shown]. Hold briefly, contracting quads,      them forward and jump up onto the bench and squat
                                                                  ground [shown]. Press up and repeat. do 10 reps.                                                                                                                                                                                                                            and return to start position. do 10 reps; switch sides.         [shown]. Step down and repeat. do 10 to 12 reps.

  6 | SHAPE Month 2007 |                                                                                                                                                                                                                                                                                                                                                                                                   | SHAPE July 2007 | 

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