Monday, July 30, 2012

Workout, July 29, 2012 (Treadmill and weights)

Workout: 3 miles (and change) on the Treadmill and a Kettlebell set

This was a fun Sunday morning workout, chosen specifically because I needed to watch the Olympics on tv!  My workout partially coincided with the U.S. v. France men's basketball game, and I also caught portions of the the women's biking race as well.

(photo credit)

I first embarked on a brisk 3 mile walk (actually slightly over 3 miles if you want to get picky), indoors on the treadmill (due to the aforementioned Olympics).  If you don't own a treadmill, because after all, if you are saving money buying a treadmill is sort of contradictory, then by all means head outside!  If you don't know how to measure a mile from your house, then you have a few options:  (A) Drive your car from your house and clock certain distances, such as 1 mile roundtrip, so you know what route to take and how long it actually is, (B) ignore the actual mileage and just focus on your time, by walking the same route but keeping track of how long it takes you to complete it, or (C) buy/find a tracking device, which I believe now you can just download on your phone.  If this is also not a feasible option (for example, you live in a bad neighborhood, the weather is very cold/very hot/pouring rain/etc., home responsibilities demand that you stay indoors), then substitute a brisk walk for something else cardio, like a HIIT routine or even dancing.

I followed my walk up with a set of the following kettlebell-oriented exercises (see this post for descriptions on these exercises):
  • Bicep curls (10 on each arm, using a 10 pound kettlebell);
  • Dead lifts (10, using a 15 pound kettlebell); and
  • Bent Rows (10, using a 10 pound kettlebell).
I repeated the above circuit three times.  I also used a move from the Zuzana Light video in this post, the squat overhead press, using an exercise band held tight for resistance.  I did 3 sets of 10 as well.  I like taking moves from videos and incorporating them into my own workouts!


  1. To track mileage or map a route you can also go to its VERY accurate any I believe you can now sync it with your phone and Facebook to keep track of routes

  2. Thank you! (FYI, visit my Links page and you will see a link to Silver's Triathlete blog there)