Walking

My truck broke down on Monday night. It’s not a big problem but I had to order a part so I’ve been walking to work this week.

It’s amazing how much I missed the walking. My legs were very sore after Monday’s workout but the walking really loosened them up. My walk is roughly 2.5 miles one way and it takes me about 45 minutes. I plan on leaving the car at home more often now. Even when it’s running!

Day 79 – January 6, 2010
Warm up with…
Joint mobility
20 x high knees
20 x butt kickers
10 x goblet squat @ 15lbs + stretch
10 x good mornings
8 x walking lunges
5 x push up
30 x jumping jacks
50m waiters walk @ 15lbs
2 sets
Then…
10 x kb one arm shoulder press @ 40lbs (5 each arm)
30 second rest
6 sets
Then…
6 x kb swing @ 40lbs
6 x burpee
6 x kb goblet squat at 40lbs
6 sets
Then…
10 x kb swing @ 40lbs
30 second plank
5 sets
Cool down with 1/2 mile walk

I was still pretty sore from Monday so I warmed up a little extra today. The one armed kb presses @ 40lbs were a little easier than expected. I was still close to failure with my left arm after about 3 sets but I made it through with “decent” form. I’m glad I got the 40lb KBs. I know I will outgrow them eventually but they’re pretty much the perfect weight for me right now.

I felt like I had a little left at the end of the workout so I threw in 5 sets of swings and planks. I couldn’t remember the last time I did planks but they were easier than I thought. Overall a very good workout. A little on the light side maybe but I can always go heavier on Friday.

I continue to be amazed at the different muscles used by kettle bells vs barbell and dumb bells. There is a big area of mid back that is tight today but it isn’t the “normal” places. It feels like the little supporting muscles are tight rather than the larger muscles. I am so happy I picked up these KBs!

2 Responses to “Walking”

  1. Josh says:

    I’ll be looking for this workout report. Good work on the programming, and working out by yourself! keep it up Matt.

  2. admin says:

    Thanks for the encouragement. Here’s the update.

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