Fit with a purpose: it's ready, set, summer fun with a program to get you toned and prepped for your favorite activities

The first signs of warm weather stir an innate urge to get energized and get going, The longer days offer an excuse to take part in seasonal activities, and, with the right workout, you'll be prepared for any and all of them,

Different sports place varied demands on your muscles and cardiovascular system, as well as offer specific challenges to your balance, coordination and motor skills, If you want to become a faster runner or a better swimmer, sports-specific training is in order. But if you're a summer dabbler, happily moving from the pool to the court to the trail, this cross training program will prep you for better results and protect you from potential injuries.

We've integrated a major triad of fitness basics (strength training, flexibility, and various intensities of cardio) with other fitness components, such as balance, that mimic the demands of activities you love to do. We've also provided sport-specific training prescriptions and tips to get started. Whether you go all out for one sport or dedicate yourself to becoming a sun drenched decathlete, you'll be fit, toned and ready to roll in less than a month.

(1) tennis ball balance squat

(1a) Cut a tennis ball in half and place the halves on the ground, rounded sides up. Stand on the halves, feet centered and hip-width apart. Place your hands on your hips, with elbows bent and close to your sides. Contracting your abs, keep your chest lifted and shoulders relaxed.

[ILLUSTRATION OMITTED]

(1b) With the feet flat and body weight balanced equally over both feet, bend your knees, lowering your hips to a quarter squat or until the thighs are as close to parallel to the floor as possible. Straighten your legs while maintaining your balance, and repeat.

Training option: Do the same move on a balance board, BOSU balance trainer, wobble board or other stability tool. For more of a challenge, hold a dumbbell at each shoulder.

Recommended weight: zero to 8 pounds

Strengthens quadriceps, hamstrings and buttocks; improves balance for water skiing, surfing, windsurfing and boogie boarding.

[ILLUSTRATION OMITTED]

fitness tips

MIX IT UP. Incorporate cross-training by utilizing steppers, step aerobics or an inclined treadmill. This will enhance your cardiovascular and lower-body muscular endurance for walking, hiking, trail running and inline skating.

FUEL UP. Don't exercise on an empty stomach. Make sure you eat within 1 to 3 hours of working out. Also, refuel within 2 hours post-exercise.

the strategy

THE PROGRAM:

This 4-week, at-home program can be done anywhere, fitting easily into your summer schedule. You'll need a tennis ball cut in half, a medium-resistance tube and a paper plate; dumbbells are optional.

To begin: Follow the schedule below. If you're already training, include these exercises twice a week as part of your regular program. If you work out at the gym, use the training option listed with each caption 1 day a week to provide variety.

Week 1: Do 1 set of 10 to 12 reps of each exercise twice a week, with 2 days off in between. Rest for 60 seconds between sets, and use no added weight.

Week 2: Add a second set.

Week 3: Do 2 sets of 15 to 20 reps twice a week, with at least 1 day off in between. Rest 45 seconds between sets. Add light dumbbells if you choose.

Week 4: Do 2 to 3 sets of 15 to 20 reps 2 to 3 times a week, adding weight if you choose.

Warm-up: Before performing strength moves, do 3 to 5 minutes of rhythmic movements, such as side-to-side lunges, arm circles or shoulder rolls.

Cool-down: Finish your workout by stretching each muscle worked, holding stretches for 20 to 30 seconds without bouncing.

Cardio Rx: Complement this program with any type of cardio activity for 30 to 45 minutes per session, 3 to 5 days per week. Vary the intensity so you include lower-, moderate- and higher-intensity days.

(2) alternate row

(2a) Place the center of a resistance tube (available at spriproducts.com) above the top hinge of a doorjamb. Face the tube, holding a handle in each hand, palms facing down. Keep your feet separated and hip-width apart, knees slightly bent. Extend your arms in front of you at shoulder height, with the elbows slightly bent, while contracting your abs and keeping your shoulder blades squeezed down and together. Use your back muscles to pull the handles down toward your thighs.

[ILLUSTRATION OMITTED]

(2b) Return to the position and do reps, then bend one elbow to 90 degrees, the other arm extended, palms in. Bring the extended elbow back toward your torso as the other arm extends. Develop a smooth, rowing, pump-like action for reps.

Training option: Do the same exercise using a high-cable pulley, or bent over, keeping your back parallel, using a pair of light (3- to 5-pound) dumbbells.

Recommended weight: medium-resistance tube

Strengthens upper and middle back, rear shoulders and biceps, which are necessary for paddle sports like rowing, canoeing, kayaking, white-water rafting and sculling; also improves arm drive for running, walking and hiking.