Case Hardened: The Over 60 Template

  • 15 Australian Pull Ups
  • 20 Parallette Push Ups
  • 20/20 Step Ups w/weight
  • 10 Slow Knee Ups w/slings
  1. Drag two dumbbells to the leg press machine. Now alternate leg presses with incline dumbbell presses. (the leg press machine’s seat is inclined). Do so for 5 to 8 rounds.
  2. Sit into a supported row machine. After a set of rows, hit the deck and hold a hollow body hold for 30–45 seconds. Repeat this for 5–8 rounds.
  • Kettlebell Swings
  • Deadlift with a barbell, trap bar, dumbbells
  • Deadlift with bands and a flatiron
  • Kettlebell Snatches
  • Cleans with a barbell or kettlebell
  • Band Good Mornings
  • Hyperextensions or GHG Raises
  • Fish Oil
  • Vitamin D/K
  • Magnesium
  • Creatine
  • Whey/Casein

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Tom Furman has been involved in martial arts and fitness most of his life. He’s currently a fitness coach and been blogging since 2005. www.tomfurman.com

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Tom Furman

Tom Furman

Tom Furman has been involved in martial arts and fitness most of his life. He’s currently a fitness coach and been blogging since 2005. www.tomfurman.com

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