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



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
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.