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

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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)

1 jump rope 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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)

2 dumbbell press 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

3 lateral raises 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

4 curls 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

5 dips 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

6 row deadlift 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

7 pushups 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

8 rear delts 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

9 dumbbell presses 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

9 dumbbell presses 1 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

11 situps 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

12 leg raises 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

13 leg curls 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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

14 squat 1 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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)

15 lunges 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
✔️ 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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splash 2 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4
Looking for workouts for older men?

You’re a little older now and you want to get into great shape. You’re looking for workouts for older men. Maybe you’re brand new to working out even though you are older. Maybe you worked out years ago and are coming back to the gym after a long break.

Maybe you’ve been consistent in the gym but aren’t satisfied with your gains and you want to find better workouts for older men.

You’ve found the right coach and website.

The Much-Younger, Extreme-Thinking Fitness Experts’ Advice Is Tough To Follow!

There are a lot of FRUSTRATED older men with busy, productive lives who come to me for advice every week. They’re working hard in the gym. They’ve gathered as much of the information dished out by the young, extreme thinking and doing fitness experts on the internet.

These older men feel as though they’re doing everything right. But they’re frustrated because they simply aren’t building the muscle or getting rid of the body fat that they feel they deserve.

You’re Older Man With A Busy, Productive Life

If you’re an older man with a busy, productive life and you want fitness information that uses your willpower, focus, energy, and time effectively and efficiently, then you want to get access into my special website.

Fill out the questionnaire below. I want to learn all about your goals, strengths, weaknesses, victories, and challenges inside and outside of the gym. You’ll get instant, lifetime access into the MANformation Workouts For Older Men members only website filled with training, eating, mindset, and lifestyle strategies specifically designed for older men with busy, productive lives.

manformation workouts 15 x 15 x 15 Workouts For Older Men HOME Gym Workout #4

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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

[email protected]
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Skip La Cour

Skip La Cour helps older men with busy, productive lives make sense out of all the extreme and oftentimes conflicting fitness information. He helps them use their willpower, focus, energy, and time effectively and efficiently to reach their fitness and overall life goals. Feel free to email Skip at any time at [email protected] with your questions and comments. Or, call (925)352-4366.

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