By Derek Noble

WITH SUMMER HERE, who wouldn’t rather hang out in a park instead of being cooped up in a gym? No problem. Follow this fun and easy exercise regimen and you’ll rid yourself of any gym withdrawal. Doing these exercises at least three times a week, along with a healthy diet, can keep you outdoors and fit all season long. The countdown to Caribana has begun, so you better start now.

THE PICNIC BENCH PRESS:
Place your arms on the edge of the picnic bench, shoulder width apart, and put your feet and legs straight back behind you. Begin this exercise by bending your elbows 90 degrees as you lower your chest towards the edge of the picnic table. Press back and continue for two sets of 10–20 reps.

THE PICNIC BENCH DIP:
Start by placing your hands shoulder width apart on the edge of the picnic bench seat with your feet on the ground shoulder width apart. Bend your elbows 90 degrees and raise your body up as you extend your elbows. Do not lock your elbows out at the top. Bend back down and repeat two sets of 10–20 reps.

THE PICNIC BENCH AB CRUNCH:
Sit on a bench at a slight incline with your hands at the side of your head. Crunch forward towards your knees. Feel the contraction in your abs as you squeeze these muscles. Do two sets of 15–20 reps.

THE TREE LEG RAISE:
Your legs are such a big muscle group. And the more you activate them in a day, the more calories you will burn. Start with your feet shoulder width apart. Keep your body in its neutral alignment. Stand tall with your arms directly in front of you on a tree. Raise your leg sideways as you focus on squeezing your butt muscles. Stand up and start again on both sides. Repeat two sets of 15 reps.

THE BOOTY BUTT LUNGE:
Start by placing your feet shoulder width apart. Without touching the ground, move one leg forward placing your foot flat on the grass while the leg behind bends as you lunge forward. (You can hold a tree trunk for extra support and balance.) As you step forward push back and feel the squeeze in your legs and butt muscles. Switch legs and repeat. Do two sets of 10– 15 reps.

Canada’s Derek Noble is a fitness guru to the stars and the author of The Body Noble. www.bodynoble.com