5-Minute “Old Man” Metabolic Workout Inside

Well, I hit a nerve the other week with a few readers. They took great offense to my article on the “3 mistakes old men make in the gym” and to make up for it I’m giving you an awesome 5-minute Old Man workout below to burn off those Easter calories.
But first, the feedback…One reader said, “Sonny, that email was real disrespectful. You should use the phrase ‘Boomers’ instead. This old man won’t be reading your emails anymore.”

Well, I am sorry to lose a reader because I love sharing my workouts with you and the world, but here’s my take… I cannot apologize for the truth. It seems the world’s gone too politically correct.

Nine years ago on Easter Weekend I bought a cute little chocolate lab to help me overcome my anxiety attacks. That was how ol’ Bally the Dog came into my life. But he doesn’t get mad that I don’t call him “Bally the Boomer Dog”.

The truth is he’s just old and he’s got the grey hairs on his chinny-chin-chin to prove it. Heck, he’s even going in for surgery today to remove a cyst from his eyelid…just one of the signs that he’s getting old. That’s why I call him “poor OLD Bally the Dog”.
No need to beat around the bush. Another example…When I had my 15-year old Nissan Maxima back in 2012, I didn’t call it “mature” or “chronologically challenged”. It was just plain old “old”.

And I readily admit that I’m Old too, but I’m proud of it. I’m older and wiser than when I was 25 years old and lifting heavy weights. These days I use an “old man warm-up” to prevent injury (it’s a quick circuit of bodyweight exercises). The result of my old-man warm-up is that I go to the chiropractor less now (once every three months) than I did when I was 30.

We can’t be offended by reality. We can’t turn away from what we see in the mirror.
We can get healthier and feel better every single day thanks to the right foods and right exercises. Harness the power of the truth to take action today. Use it as motivation!

If you have a few aches and pains, we can modify tough exercises to suit you right. Check out this great post from KD on the TTMembers.com forum. He ‘gets’ it.

Craig, some of your readers might appreciate my ‘old man burpee’ modification: It’s a regular burpee with push up and jump, but instead of going all the way down to the floor, I use a bench and do the push up on the bench (feet on floor, hands on bench, body at 45 degrees). You still get the push up and the jump and if you move quickly you can get the heart rate up just fine. This one’s good for people with back and hip issues (like me). Thanks for all you do.” – KD

That’s a great way to deal with reality. Now here’s your morning workout. I did this in my hotel room on Friday morning before my early flight from Denver to Tampa.

5-Minute Metabolic Kick-Starter Workout for Men and Women of All Ages
Do each exercise for 60 seconds OR try to equal the reps that I did (in brackets).
Rest as little as possible – but as much as needed – between exercises.
1A) Bodyweight Squat (60 reps)
1B) Pushup (35 reps)
1C) Total Body Extension (60 reps)
1D) Rocking Plank (45 reps)
The total workout time for me to hit those 200 repetitions was 5 minutes and 9 seconds…but I’ll bet there are few “old” men that can kick my butt on that time…and a few spry ladies, too. So let me know your personal best.
Oh, and if you want to make it harder, add in one minute of Burpees (or old-man Burpees – see the modified version above from KD) before you do the rest of the circuit.
Still not hard enough for you? Add in one minute of pull-ups or bodyweight rows before the burpees, so your advanced workout would look like this:

Super Six Metabolic Kick-Starter Workout
1A) Pull-up or Bodyweight Row – 60 seconds
1B) Burpees or Old-Man Burpees – 60 seconds
1C) Bodyweight Squat – 60 seconds
1D) Pushup (35 reps) – 60 seconds
1E) Total Body Extension – 60 seconds
1F) Rocking Plank – 60 seconds
Let me know what you think about the workout…and about growing old while feeling young.

Time to burn off those Easter calories,

Craig “Proud Old Man” Ballantyne, CTT
Certified Turbulence Trainer

PS – Look at what you can do over 40…
The results are in from our latest TT Transformation Contests. Check out what TT clients in our 4 categories (men and women, over and under 40) have achieved:

See who won $1000 of my money just for losing weight

And then take 30 seconds to…

Vote for our latest contest entries here

Now I know what you’re thinking…are we doing another contest?
PPS – You bet!

The next contest starts May 1st. Stay tuned.