Skip the gym: outdoor workouts

[Ed note: This story has been extended with online bonuscontent.]

Plus:

• More health & fitness spots as recommended by our Hamptons trainers

Laurel Valley Preserve
Deerfield Rd, Watermill

The trainer: Jeffrey Thayer, owner of JT Personal Fitness
• Warm-up Starting from Deerfield Road, use the trail’s first ? mile for some dynamic stretching including hamstring swings (walk forward while swinging the legs high in the air) and 20 walking lunges. Turn right and run up the incline in a zigzag pattern, dodging roots.
• Arms At the half-mile mark, there’s a V-shaped oak tree: Place one hand on each main branch and do 50 leaning push-ups. Jog on for a mile.
• Core/Abs At 1 1/4; miles, you’ll hit a grove of downed tree trunks. Do 20 slalom jumps over a sturdy trunk followed by 20 jackknives (start from a push-up position, tiptoe your feet—legs straight—to your hands; then jump back to your starting pose).
• Legs Stop about 3/4; mile ahead at a waist-high felled tree (perfect for some vaulting). Put both hands on the tree and swing your legs and body over to the other side 20 times. Step away and do 25 squat thrusts.
• Stretch When you return to the trail’s entrance, take five minutes for a thorough stretch.

JT Personal Fitness, 30 Main St, Southampton (631-287-5156).

Ocean Road Beach
Ocean Rd, Bridgehampton

The trainers: Lis Halfpapp and Fred Devito, cofounders of Exhale’s movement program
• Warm-up Start with a five-minute power walk in the surf followed by six sets of 30-second dashes on the sand.
• Arms Lay a towel on a sloped area. Do 20 push-ups with your upper body higher on the incline.
• Thighs Standing with your hands on your hips, lift your right knee 20 times. Hold your knee in the air, pulsing it up and down an inch, ten times. Then, extend your right leg straight back so that your torso and back leg are parallel to the ground, with arms extended back by your sides. Hold for ten seconds and repeat on the other side.
• Butt Lie on your belly, resting your head on your forearms. Press your hips into the sand as you lift the right leg 20 times and then switch. Then lift both for 20 reps.
• Abs Prop yourself on your elbows (the back of your waist should be on the towel, your shoulder blades off). Reach your hands to your outer thighs. Hold for one minute, rest and repeat two more times.
• Back Lay on the towel with bent legs hips’-width apart and feet flat on the sand. With your arms down by your hips, lift your pelvis as high as you can (without arching your back). Hold for 20 seconds, lower and repeat twice more.
• Stretch Rest on your back with your knees bent, your feet flat on the towel and your arms outstretched in a “T.” Lower your knees to the right and turn your head to the left. Hold for 30 seconds. Repeat on the other side. A chilling ocean plunge increases circulation and heals overused muscles and joints.

Exhale, 2415 Main St, Bridgehampton (212-249-3000, exhalespa.com).

Montauk Lighthouse
2000 Montauk Hwy, Montauk

The trainer: Jeff Martin, Summer Kicks aerobics instructorWarm-upBegin at the base of the lighthouse’s 127-step spiral staircase with some overhead reaches. Extend both arms up and lean over to each side, holding for 15 seconds. Touch your toes and roll up vertebra by vertebra.
• Legs Climb two stairs at a time up the first two flights. “Push down with your heel and up using your glutes with every step,” directs Martin. On the third landing, grab the heavy rope handrail for balance and do 50 squats. Turn out your feet for 25 grande pliés, squeezing the inner thigh muscles as you straighten up.
• Cardio Walk up to the fourth landing and do 75 jumping jacks. Drop to the ground and get into a push-up position for 30 jump squats: Bring your legs in between your hands and push them out again for 30 reps.
• Abs Sprint to the highest landing before finishing with 200 crunches. Enjoy the panoramic view and catch your breath before heading down.

Summer Kicks, 5 Railroad Ave, East Hampton (631-324-5333).

Herrick Park
Newton Lane, East Hampton

The trainer: Vincent Montaldo, manager and personal trainer at East Hampton Gym
• Warm-up Start with squats on the balance beam (located next to the jungle gym). “Working on the beam helps you burn more calories by engaging your core stabilizing muscles,” Montaldo explains. Stand with your feet wide apart, your arms straight in front of you. Bend your knees, lowering your butt as if sitting onto a chair and stand back up. Do two sets of 15. Jump down and take an easy jog to the basketball courts and back.
• Triceps Find the low yellow bar on the jungle gym. With a wide grip, hold onto the bar for three sets of 15 incline pushups. Stand up and turn around so that the bar is behind you: Grab it with both hands and extend your legs straight out. Lower your butt toward the ground by flexing your elbows slowly to 90 degrees. Press back up and repeat. Do three sets of ten.
• Back/Biceps Walk to the monkey bars and grab one rung with a wide overhand grip (Your fingers should be facing away from you). Bend your knees and pull your chest toward the bar. “This pull-up version isolates the lat muscles as well as the biceps,” says Montaldo. Do ten, then reverse your grip and do ten more.
• Legs Step up on the yellow jungle-gym bar and grab onto the closest monkey bar for balance. Stand on the balls of your feet and lower and raise your heels for three sets of 25 calf raises. Next, walk to a nearby bench: hold on to the back of it with one arm as you do lunges (three sets of 15 on each side).
• Abs Sit on the balance beam with your legs outstretched in front of you. As you lean back, use your stomach muscles to raise your legs until you’re in a “V” position. Hold for up to 60 seconds.
• Cardio Walk to the baseball field. Starting at home base, “Sprint to first base, side shuffle to second base facing the outfield, back peddle to third base and side shuffle to home base again facing the outfield,” Montaldo directs. Make eight more rounds this way.

East Hampton Gym, 2 Fithian Lane (631-324-4499)