April 8

Build Muscle After 50 with a Kettlebell Ladder

Building Muscle After 50

15  comments

WOW (Workout of the Week) 4-8-17

OK so I effed up the setup by shooting into the sun. Subtract 2 quality points.

It’s still a decent workout especially when you’re pressed for time.

Each round of this ladder workout took around 3 1/2 minutes. I did 3 rounds.

So less than 15 minutes overall for a pretty good workout.

The Ladder looks like this:

  • Clean, Front Squat and Over Head Press – 1 rep
  • Push Up – 3 reps
  • Clean, Front Squat and Over Head Press – 2 reps
  • Push Up – 6 reps
  • Clean, Front Squat and Over Head Press – 3 reps
  • Push Up – 9 reps

That’s the top of the ladder. So then back down.

  • Clean, Front Squat and Over Head Press – 2 reps
  • Push Up – 6 reps
  • Clean, Front Squat and Over Head Press – 1 rep
  • Push Up – 3 reps

So each rounds of the ladder nets:

  1. 9 cleans
  2. 9 front squats
  3. 9 overhead presses
  4. 27 push ups

I did three rounds so a total of:

  1. 27 cleans
  2. 27 front squats
  3. 27 overhead presses
  4. 81 push ups

What do you think? Leave a comment below


Tags

kettlebell


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  • Saul Almazan says:

    Awesome job! Will try this workout.Thanks for posting.

  • Joe Fisher says:

    So John Ford you’re not, but hey you get the point across and that’s what’s important. This is a great workout ! ~ What weight kettlebells are you using? I am going to have to invest in a set I only have dumbbells & barbell plates.

  • Danny Obryan says:

    Great low impact workout . Can’t wait to try it

  • Kelly coleman says:

    This will be great for when I’m.on the road working I will throw some weights into the RV and wherever I go I can do a nice workout

  • Jeff Hogue says:

    Nice and simple without a lot of complicated equipment. I wanted something simple when I travel and go camping.
    This looks like the ticket.

  • doug young says:

    mark, how much do those kettlebells weigh that you are working with in the video? Doug

  • I think you have nailed it for old guys to gain muscle. I’m 74, an on again off again lifter and for the last several years I’ve fooled myself into thinking I can’t build muscle much anymore so why try…
    Just this morning a nutritionist my wife was seeing said the saggy skin that hangs down under the arm is caused by myscle loss. That and reading your,website has,me going back to lifting. Thanks!

  • Nice work..! Going to try this tomorrow am.. I have dumbells though.. But I’m guessing that will work Too!

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