Build Muscle After 50 with a Kettlebell Ladder

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

About the Author Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 63 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they can be great role models and they live rewarding lives using his signature Spartan Method system.

  • 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.

    • Mark Fickler says:

      Yeah I take a pair of KB’s when I travel by car. Camping, mini vacations, etc.

  • doug young says:

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

  • LarryT says:

    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!

    • Mark Fickler says:

      Larry, it’s super you’re still hitting it at 74. Let me know how you progress.

  • Mike says:

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

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