Chesapeake Beach is a great place to walk/run. I enter @ Bouy 44 near the Chesapeake Bay Bridge-Tunnel and jog to the Lesner Bridge and back, it's approx. 4mi @ 11 minute pace.

This in an extended video showing much of my workout without editing down to a short. Starting off with 125# bicep curls, and leg extensions, followed by bench press and deadlifts. You also see me wave to and eventually dap my son on his way to bed.

Bench, deadlift, dips, and pullups make up the bulk of my weight training.

The reward you get will the dependent on the effort you put in.