Posts Tagged ‘senior fitness’

general warm up (10 minutes)

clock push ups x once around the clock

Bulgarian bag 360’s x 10/10 reps

kettlebell high pulls x 8/8 reps

specific warm up (5 minutes)

bear hug keg squats  set up and light practice

strength (20 minutes)

bear hug keg squats x 4 reps x 7 sets

conditioning/accessory work (1 round)

resistance band baseball swings x 25/25 reps

dumbbell pull overs x 10 reps

dumbbell star complex x 1

recline rope climbs x 5

general warm up (10 minutes)

vertical pull a parts x 50 reps

Power Wheel rollouts x 10 reps

kettlebell V press x 10 reps

resistance  band tricep push downs x 20 reps

specific warm up (5 minutes)

strict chain press set up and light practice

strength (20 minutes)

strict chain press x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

strict pull ups x 5 reps

general warm up (10 minutes)

kettlebell goblet squats x 20 reps

barbarian pull overs x 25 reps

grave digger rear lunges x 12/12 reps

alternating sandbag shouldering x 20 reps

specific warm up (5 minutes)

Gallows pull up challenge practice

strength (30 minutes)

Gallows pull up challenge=max. number of strict pull ups using varied implements for each set

No conditioning/accessory work today

general warm up (10 minutes)

double club front swings x 50 reps

weight plate overhead walking lunges x 100 feet

mountain climbers x 80 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

2 hand side swing x 30 reps



Running is not the only form of cardio, contrary to what some people might think.

Here’s some of how we do cardio at the Cave, if you like to run you can always run at home, you don’t need to pay someone to tell you to do that.


In two days, GOD willing, I will be 67 years young. Almost six decades ago I was diagnosed as terminally ill. Obviously, I did not die.

I believe GOD heard and answered my parents prayers.


I am thankful to still be here and I want to make every day count! It is very important to me to be fit and strong for my entire life; and to help others to do the same.

Our mindset is vitally important in achieving this. As long as you have breath in your body, you are not done. You are still in the game.

I did a lot of manual labor over the years and I am thankful for it. I worked all kinds of hard physical jobs. It made me value strength and tenacity.

I developed a “never quit” attitude over the years. No hard physical job was going to break me!

Many days I came home totally sweated out, dirty, and exhausted, then got right up the next day and headed back for more.

Depending on the job, I might be unloading 100lb bags of Marcite or 94lb bags of Portland cement inside freight cars all day (which feel like 130 degrees inside).

On other jobs I was cutting trees all day or working construction.

The point is this, strength matters every day and you can be strong every day.

In fact, you must be strong every day. There is no off season. You cannot afford to just shut down and quit trying because you turn a certain age, like 40.

I no longer do manual labor for a living; but I do a lot of manual labor at my gym, the Cave. There is not excuse for not being strong no matter what your age is.

Remember, weakness invites aggression. Weakness makes you a target.

Refuse to be weak at any age!