𝗧𝗵𝗶𝘀 𝗪𝗲𝗲𝗸'𝘀 𝟭𝟬𝟬 𝗗𝗮𝘆𝘀 𝗼𝗳 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗳𝗼𝗿 𝗢𝗹𝗱𝗲𝗿 𝗠𝗲𝗻 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝗦𝗰𝗵𝗲𝗱𝘂𝗹𝗲

𝗝𝗼𝗶𝗻 𝗧𝗵𝗲 𝟭𝟬𝟬 𝗗𝗮𝘆𝘀 𝗢𝗳 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗙𝗼𝗿 𝗢𝗹𝗱𝗲𝗿 𝗠𝗲𝗻 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲!

It's free. Sign up for updates for the 100 Days of Workouts For Older Men Challenge at https://skiplacour.com/100. Be sure to fill out the questionnaire because I want to learn all about your fitness goals.

𝗗𝗮𝘆 #𝟮𝟯 - 𝗦𝘂𝗻𝗱𝗮𝘆, 𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝟮𝟳

𝟭𝟱 𝘅 𝟭𝟱 𝘅 𝟭𝟱 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗳𝗼𝗿 𝗢𝗹𝗱𝗲𝗿 𝗠𝗲𝗻 𝗛𝗢𝗠𝗘 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 #𝟳 (𝗙𝗼𝗰𝘂𝘀 𝗢𝗻 𝗖𝗵𝗲𝘀𝘁)

(Done with 15-pound dumbbells using a 15 rep scheme that should take just 15 minutes)

1. Squats Side To Side - 15 reps each leg

2. Standing Shoulder Press – 15 reps

3. Standing Lateral Raises – 15 reps

4. Standing Bicep Curls – 15 reps

5. Chest Fly On A Stability Ball – 15 reps

6. Chest Press On Stability Ball – 15 reps

7. Push Ups With A 3-Count Hold – 15 reps

8. Abdominal Tuck With Feet On A Stability Ball – 15 reps

9. Pullover On A Stability Ball – 15 reps

REPEAT

𝗗𝗮𝘆 #𝟮𝟰 - 𝗠𝗼𝗻𝗱𝗮𝘆, 𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝟮𝟴

𝟭𝟱 𝘅 𝟭𝟱 𝘅 𝟭𝟱 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗙𝗼𝗿 𝗢𝗹𝗱𝗲𝗿 𝗠𝗲𝗻 𝗛𝗼𝗺𝗲 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 #𝟭

All you'll need is two 15-pound dumbbells, a jump rope, and a Stability Ball.

(Done with 15-pound dumbbells using a 15 rep scheme that should take just 15 minutes)

1. Jump Rope - 15 seconds (50 reps)

2. Squats with 15-pound dumbbells - 15 reps (3 pulses at bottom)

3. Single-Arm Dumbbell Rows in Lunge- 15 reps EACH

4. Push-Ups - 15 reps

5. Shoulder Press - 15 reps

6. Lateral Raises - 15 reps

7. Biceps Curls on the Ball - 15 reps

8. Standing Overhead Triceps Extensions - 15 Reps

9. Ab Crunches on Ball - 15 reps

10. REPEAT

11. REPEAT AGAIN

This workout should take 15 minutes.

𝗗𝗮𝘆 #𝟮𝟱 - 𝗧𝘂𝗲𝘀𝗱𝗮𝘆, 𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝟮𝟵

𝟭𝟱 𝗫 𝟭𝟱 𝗫 𝟭𝟱 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗙𝗼𝗿 𝗢𝗹𝗱𝗲𝗿 𝗠𝗲𝗻 𝗛𝗢𝗠𝗘 𝗚𝘆𝗺 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 #𝟰

You’ll do TWO ROUNDS of these 15 exercises.

1. Jump Rope – 15 seconds (50 skips)

2. Shoulder Presses (Standing) – 15 reps

3. Lateral Raises – 15 reps

4. Dumbbell Curls – 15 reps

5. Dips for Triceps (On Chair) – 15 reps

6. 2 Dumbbell Rows and 1 Deadlift – 15 rounds

7. Pushups – 15 reps

8. Rear Delt Lateral Raises (On Stability Ball) – 15 reps

9. Dumbbell Presses for Chest (On Stability Ball) – 15 reps

10. Dumbbell Flyes for Chest (On Stability Ball) – 15 reps

11. Abs Crunches (On Stability Ball) – 15 reps

12. Reverse Crunches (On Stability Ball) – 15 reps

13. Hamstring Curls (On Stability Ball) – 15 reps

14. Squats – 15 reps

15. Alternating Lunges – 15 reps (on each leg)

𝗗𝗮𝘆 #𝟮𝟲 - 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆, 𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝟯𝟬

𝗚𝗮𝗿𝗮𝗴𝗲 𝗚𝘆𝗺 𝗖𝗵𝗲𝘀𝘁 𝗮𝗻𝗱 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿𝘀 𝗪𝗼𝗿𝗸𝗼𝘂𝘁

𝘊𝘩𝘦𝘴𝘵

Barbell Bench Press - 4 sets - 6 to 8 reps

Incline Barbell Bench Press - 3 sets - 6 to 8 reps

𝘚𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴

Standing Military Press - 2 sets - 6 to 8 reps

Upright Rows (wide grip) - 2 sets - 6 to 8 reps

Lateral Raises (plate) - 3 sets - 6 to 8 rep

𝗗𝗮𝘆 #𝟮𝟳 - 𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆, 𝗗𝗲𝗰𝗲𝗺𝗯𝗲𝗿 𝟯𝟭

𝗚𝗮𝗿𝗮𝗴𝗲 𝗚𝘆𝗺 𝗟𝗲𝗴𝘀 𝗪𝗼𝗿𝗸𝗼𝘂𝘁

Barbell Squats - 4 sets - 6 to 8 reps

Alternating Barbell Lunges - 2 sets - 6 to 8 reps

Stiff-Leg Deadlifts - 2 sets - 6 to 8 reps

Step Ups (Holding Plates) - 2 sets - 6 to 8 reps

Calf Raises (With Loaded Barbell) - 2 sets - 12 to 15 reps

𝗗𝗮𝘆 #𝟮𝟴 - 𝗙𝗿𝗶𝗱𝗮𝘆, 𝗝𝗮𝗻𝘂𝗮𝗿𝘆 𝟭

𝗚𝗮𝗿𝗮𝗴𝗲 𝗚𝘆𝗺 𝗕𝗮𝗰𝗸 𝗪𝗼𝗿𝗸𝗼𝘂𝘁

𝘉𝘢𝘤𝘬

Pullups - 3 sets - As many as you can do

Barbell Rows - 3 sets - 6 to 8 reps

Barbell Shrugs - 2 sets - 6 to 8 reps

Deadlifts - 3 sets - 6 to 8 reps

𝗗𝗮𝘆 #𝟮𝟵 - 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆, 𝗝𝗮𝗻𝘂𝗮𝗿𝘆 𝟮

𝗚𝗮𝗿𝗮𝗴𝗲 𝗚𝘆𝗺 𝗔𝗿𝗺𝘀 (𝗕𝗶𝗰𝗲𝗽𝘀, 𝗧𝗿𝗶𝗰𝗲𝗽𝘀, 𝗮𝗻𝗱 𝗙𝗼𝗿𝗲𝗮𝗿𝗺𝘀) 𝗮𝗻𝗱 𝗔𝗯𝘀 𝗪𝗼𝗿𝗸𝗼𝘂𝘁

𝘉𝘪𝘤𝘦𝘱𝘴

Barbell Curls - 5 sets - 6 to 8 reps

𝘛𝘳𝘪𝘤𝘦𝘱𝘴

Lying Triceps Extensions - 5 sets - 6 to 8 reps

𝘍𝘰𝘳𝘦𝘢𝘳𝘮𝘴

Barbell Wrist Curls - 3 sets - 6 to 8 reps

𝘈𝘣𝘴

Weighted Ab Crunches (Stability Ball) - 3 sets of 20 to 25

Hanging Leg Raises - 3 sets - 12 to 15

𝗝𝗼𝗶𝗻 𝗧𝗵𝗲 𝟭𝟬𝟬 𝗗𝗮𝘆𝘀 𝗢𝗳 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗙𝗼𝗿 𝗢𝗹𝗱𝗲𝗿 𝗠𝗲𝗻 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲!

It's free. Sign up for updates for the 100 Days of Workouts For Older Men Challenge at https://skiplacour.com/100. Be sure to fill out the questionnaire because I want to learn all about your fitness goals.

#100daysofworkoutsforoldermen #SkipLaCour #WorkoutsForOlderMen