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This workout for older men is guaranteed to make you feel awesome. You can do this at home with limited equipment. This should take you about 15 minutes.
These 15 x 15 x 15 Home Workouts are great when you must get your workouts in, you’re a little older, and you lead a busy, productive life.
All you need is two 15-pound dumbbells, a jump rope, a stability ball, and a chair.
You can do these 15 x 15 x 15 Workouts For Older Men three to six days a week to stay healthy and fit. It’s a fitness systems that’s sustainable for a man like you and will give you passion for long, energetic life.
Scroll Down The Page! Each Exercise Explained Below.
Workouts For Older Men
Fitness • Longevity • Sex • Passion • Leadership
with Skip La Cour, 58 years old
Text me: (925)352-4366
For more tips specifically designed for older men, go here.
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)
This home workout should take about 15 minutes.
1. Jump Rope – 15 seconds (50 skips)
✔️ Keep your breathing steady.
✔️ Stay light on your toes.
✔️ Keep your abdominals drawn in nice and tight.
✔️ If jump roping causes too much impact on your hips, knees, or ankles, jog or march in place instead.
2. Shoulder Presses (Standing)
✔️ Start at a 90 degree angle at the elbows. (Think of a football goal post shape)
✔️ Bring the dumbbells up and together at the top of the movement.
✔️ Make sure your upper traps don’t shrug up toward your ears.
✔️ Exhale as you raise your arms up and inhale as you lower them.
3. Lateral Raises – 15 reps
✔️ Keep just a slight bend in the elbows.
✔️ Keep your feet shoulders width apart.
✔️ Your knees are slightly bent.
✔️ Avoid leaning back when you lift the dumbbells.
✔️ Keep your abdominals engaged by drawing your stomach in.
✔️ Exhale as you lift the dumbbells.
✔️ Lift the dumbbells up to shoulder height.
✔️ Inhale as you lower the dumbbells.
4. Dumbbell Curls – 15 reps
✔️ Keep your upper arms perpendicular to the ground as you bend your elbows.
✔️ Keep your elbows back.
✔️ Keep your wrists straight. Don’t let your wrists overcompensate for your biceps.
✔️ Stay upright without leaning back.
5. Dips for Triceps (On Chair) – 15 reps
✔️ Keep your elbows straight back.
✔️ Make sure your chest stays lifted throughout the entire movement.
✔️ You can modify this exercise by bending your knees.
✔️ As you progress, you can straighten your legs or elevate your legs on a bench.
6. 2 Dumbbell Rows and 1 Deadlift – 15 rounds
✔️ Keep your back flat during the bent over row.
✔️ Your arms will come up to a 90 degree angle at the elbow.
✔️ Squeeze your shoulder blades together at the top.
✔️ Keep you flat back and your lower back arched during the deadlift. Contract your glutes during the movement.
✔️ Protect your lower back by drawing the abdominals in as you lift your torso up.
7. Pushups – 15 reps
✔️ Bring your shoulder blades together as you lower yourself to the ground.
✔️ Keep your core tight.
✔️ If you need to modify, bring your knees down to the floor or bring your arms onto a bench.
✔️ If you want more of a challenge, elevate your feet onto a bench.
8. Rear Delt Lateral Raises (On Stability Ball) – 15 reps
✔️ Focus on the back of your shoulders and in between your shoulder blades during the entire movement.
✔️ Keep your body straight by lifting your chest up slightly.
✔️ Your arms should be in a “T” position with your elbows lined up with your shoulders.
✔️ Keep a big space between your ears and the top of your shoulders.
✔️ Keep your chin down and keep the back of your neck long.
9. Dumbbell Presses for Chest (On Stability Ball) – 15 reps
✔️ Position yourself on the stability ball with your head and neck supported.
✔️ Bring your hips up and off the stability ball to balance.
✔️ Start with your arms at a 90 degree angle.
✔️ Bring the dumbbells up and together at the top of the movement and back down to 90 degrees.
✔️ Exhale as you lift the dumbbells and inhale as you lower them.
10. Dumbbell Flyes for Chest (On Stability Ball) – 15 reps
✔️ Position yourself on the stability ball with your head and neck supported.
✔️ Bring your hips up and off the stability ball to balance.
✔️ Your elbows will be slightly bent.
✔️ Keep your elbows stable as you bring the dumbbells up, making a circle shape. (Think of hugging a tree)
✔️ The fly isolates the chest muscles and takes the triceps out of the movement.
✔️ Exhale as you lift the dumbbells and inhale as you lower them.
11. Abs Crunches (On Stability Ball) – 15 reps
✔️ Position yourself on the stability ball so that your feet are on the ground while your spine is extended over the stability ball.
✔️ Your head should be angling downward slightly so that you can lift against gravity.
✔️ Your arms can be crossed over the chest or behind the head.
✔️ Use your abdominals to lift your shoulders up.
✔️ Exhale as you lift your body and inhale as you lower it down back into the starting position.
✔️ You should feel a slight stretch in the abdominals as you lower down each time.
12. Reverse Crunches (On Stability Ball) – 15 reps
✔️ Keep your hips in a flexed position and begin the movement by lifting your hips.
✔️ There should not be much movement in the legs.
✔️ Your hands can be by your side or behind your head holding onto a bench or dumbbells for support.
✔️ Aim for your knees to go toward your head.
✔️ Exhale as you lift your legs and inhale as you lower them.
13. Hamstring Curls (On Stability Ball) – 15 reps
✔️ Lay down flat on a mat or a padded surface.
✔️ Place your feet on the ball. Dig your heels into the stability ball.
✔️ Lift your hips up and curl the stability ball toward your glutes.
✔️ Keep your hips lifted throughout the entire movement by contracting your glutes.
✔️ You can bring your hands under your hips for additional support.
✔️ Exhale as you curl your legs in and inhale as you extend them.
14. Squats – 15 reps
✔️ Keep your back upright throughout the entire movement.
✔️ Keep your body weight in your heels.
✔️ Your hips are back as you lower your body downward.
✔️ Don’t let your knees go past your toes.
✔️ Keep your knees in line with your ankles as you lower your body downward.
15. Alternating Lunges – 15 reps (on each leg)
✔️ Keep your torso upright throughout the entire movement.
✔️ Separate your feet far enough so that your front leg is parallel to the floor at the bottom of the movement.
✔️ Your body weight stays in the heel of your front foot.
✔️ Keep your front knee in line with your front leg’s ankle and hip.
✔️ Don’t let your front knee go past your toes.
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Looking for workouts for older men?
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Skip La Cour
The World’s Leading MANformation Expert
Six-Time National Drug-Free Bodybuilder
12-Week Coaching For Older Men
With Busy, Productive Lives
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