FULL BODY 15 Minute Workout For Men Over 60 (AT HOME WORKOUT!)

Whether you are working out at home or in the gym, this is a great full body workout for men over 60. All you need for this workout is a set of dumbbells, which makes it so easy for you to be able to do these exercises from home. Another nice perk of this workout is it only takes 15 minutes, and you are working your whole body. So, it is fast and productive working all main muscle groups in your body.
There are so many different ways to break up your workouts, and the muscle groups you are working. Sometimes, you are looking to get a quick workout in while working all muscle groups to help maintain all the progress you are building. Having a workout like this that you can do to workout all major muscle groups to help retain your progress, and even make more progress on your fitness journey is crucial. Now, a full body workout requires more exercises. Which is why we have 7 different exercises for you today in this workout.
Here are the exercises in this full body 15 minute workout for men over 60:
Exercise #1: GOBLET SQUATS
Exercise #2: CHEST PRESS
Exercise #3: BICEP CURLS
Exercise #4: STANDING OVERHEAD PRESS
Exercise #5: BICYCLE CROSS CRUNCH
Exercise #6: TWO-ARM SKULLCRUSHERS
Exercise #7: TWO-ARM BENT OVER BACK ROW
Give this workout a try at home or in the gym, and you are going to build muscle and lose fat at the same time.
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[@fuz4623]

1. Gobbet squat 2. Bench press 3. Curls 4. Shoulder press or flies 5. Bicycle cross crunch 6. Tricep press (skull crusher) 7. Bend over rows.

[@1derekwinter1]

Goblet squat 😉

[@jonzwikk1582]

Done circuit style, 10-15 reps per exercise. 2 rounds

[@scottwebster695]

thx

[@Serpentson]

I love it bro, I'm 63 just got 2dumbbells 5kg and 7kg ha ha ye wee step s. I started 4 months ago struggled on 5kg now on 7 kg going to have buy 10s now. Only do about 20 MI 3x a week walk every day 2 kg. I built a basic bench from recycled pallets no sponge but it works. I'm amazed at my strength now not building just big reaps and when gets easy I go slow. I'm 63 and lost 25kg doing low carb keto. I'm insulin intolerant so I have to be careful of my carbs but thank you brother,.

[@ronaldmiller3619]

Iam 80 work out with heavy wts, now have gone to light wts. Do more excercises and enjoy my workouts

[@AbeFroman-zx5hs]

I’m 96 and still squat 650.

[@dougswain672]

I just turned 61 in 2023 and have been putting off heavy workouts for years but used to be pretty built from high school into my 20s and 30s, hit the gym throughout the years. I always try to stay active by hiking and walking and playing music, But I finally jumped on the scale after a long time and realize oh my God what happened I found some of your videos and I am starting to work out and I have a new positive outlook and a new destiny to get rid of that gut forever. Thank you so much.

[@ronnieliggett8869]

Have coached for years and am over 60.... this is solid workout. Well done! Will incorporate into some of my routine. Again --- well done!

[@gregoire8376]

These are great. I believe that now that I am over 60, what is important is "Functional" strength and "Consistent" workouts. This workout hits the nail on the head!! At my age, if I can pick a weight that I can work consistently, without pain that will interrupt a daily workout, I will see results in 30 days. And that is good !! Thanks for this!!

[@jamesedwards3266]

Went on the scales yesterday and wasn't happy, 260 pounds. I'm 62 years old from Wales in the UK. Former Rugby player. I've just asked to join your Facebook group. I'm going to give this a real go. Thank you.

[@reconquistaahead1602]

God bless.

[@dennisb7930]

I’m 67 did this first workout 2 mornings ago been long time since I worked out lost muscle n depressing how weak I got on some of these exercises but I’m going to stick with it Thanks mark!

[@Chiroman527]

I'm 72 and in the Same Boat. I stopped working out with weights in 2016 after getting a Superficial Vein Thrombosis. To be honest, I was slowing down the workouts earlier. I didn't start to workout until 1996 at 45 years old. Over that course of time, I went from 0 to a 5 (?) in the 1st 6-9 months. I could feel it and see it in my body. Then Plateaus were hit and progress slowed. But I worked out at Home (Bench, Weights, Universal, barbells & Dumbells) all those years. I suffer with Spinal Arthritis which has erupted big time since about 2012. But I perservered with the workouts. I languished with the workouts since 2016 and in the past 6 months or so, started to re-commence with weights and some aerobics too. I'm trying to Get Thru the Arthritic chronic pains and stiffness (which erupted into Fibromyalgia - muscle and joint pains body wide), taking numerous Supplements to try to curtail the progression and started the light workouts. I'm going to try this recommended Circuit (which is right out of the Training Bible) with light Weights. Good Luck to You!!

[@dennisb7930]

@@Chiroman527 stick with it even lightly will help good luck you can do it

[@gergemall]

Do it and keep getting healthier.

[@Marty1857]

As we get older, our bodies start to disintegrate faster w/o regular exercise. I'm 61 and retired. I have been fairly sedentary for the past few years. I have found myself struggling to lift and move items in my garage that I had no problems hefting around when I was 58!! It happens to everyone, I guess, but I was surprised. (I said "struggling"... I actually could NOT lift a couple of the bigger items!) I am slowly getting some of my strength back; I hope you don't give up and keep exercising regularly. We'll never be where we were in our 20's, but we can be MUCH stronger and healthier than we are now.

[@TheYamahog12]

@@Marty1857At 62 I still lift several times a week and, except for a hiatus for my shoulder replacement, I’ve never stopped. Still I find that I have lost just overall strength I once had. If I didn’t workout I think I’d be weak as a kitten!

[@juanignaciogalindoflores4649]

Excelente contenido, gracias!!

[@savagecub]

Great group of exercises Mark. Thanks for sharing.

[@user-rw8ou7lo4d]

Hey Mark, I just want to say thank you for sharing your knowledge. I'm a very busy person myself and I need to find time to do things that are important to me that takes priority. Again, thank you and greatly appreciate it.

[@Rob-bm6lm]

Thanks will try this workout soon.

[@motorcyclemichael2182]

I’m going to be 50 in 2024 Starting keto and IF on 1/1/24. Hope to get under 200lbs, or lose 75-80lbs total. I will try to incorporate some/all of these exercises in my new routine/lifestyle Thanks for the helpful tips! 😊

[@paulbarrett4468]

Awesome!! That looks like a great set of exercises to do in the living room! My wife started a new job and my new Mr. Mom role is making it hard for me to get to the gym.

[@Jojo-CY]

49 year old male here. I am a person that used to live at the gym. I do all these exercises. I recommend them all with 1 exception and that is the skullcrushers for the triceps. These do work great but picking the wrong weights on this can give you tennis elbow quickly. Stay away from skullcrushers or go absurdly light doing this exercise. Good luck.

[@Chiroman527]

I would add watch the bench presses too. I'm 72 with Spinal Ailments aplenty including Stenosis , and Arthritis in the vertebrae and facet joints. I'm now trying to re-commence weight lifting in this recommended mode in light circuits. I only started to workout in 1996 , at 45 yo. Other than doing occassional running before that, I was in poor shape with muscle tone. But as I progressed back then ( once you past DOMS in the first few weeks of training), i steadily increased the weights. i trained both at a "Y " and then at home as I aquired equipment. Then I started to Overtrain and increased the weights on the bench with Barbells and Dumbells, that's when i hurt my right shoulder which has not been the same for 20 years. Last tip, Take care of your Neck !! Support it properly .

[@jamest681]

You also put your tricep tendons at risk for strain or tear.

[@GT-on2vh]

This happened to me. So painful.

[@thomaslaughery2962]

I recently had bariatric surgery and have lost 80+ pounds so far. Followed this workout today for the first time to get myself started. Thanks for the video!

[@tmacphd7871]

I'm 80 and this routine keeps me feeling 60!

[@hoylecasino]

I'm 60 and this routine keeps me feeling 40!

[@david-ky7rt]

Yeah right .

[@jake407]

I’m 40. Keeps me feeling 20. Thanks so much. Just keep cranking out those VDOs. It’s amazing. Never seen any of those exercises before! 😊

[@yoelfischel6327]

I'm also 80 but I work out for 90 minutes 6 days a week alternating push and pull days. To lift more weight, I do 3 sets of 8 and work with that weight until I can do 3 sets of 12 then I increase the weight. Because I can get lightheaded, I take a 90 second rest between sets and a 5 minute rest between exercises unless I go from say a chest press to a leg press.

[@nimblegoat]

@@yoelfischel6327 I think I saw some where the other day 3 minute breaks between sets could be fine - I'm only 59 - so decided 6 weeks ago to work on strength - was doing it every day now dropping down to 2 or 3 times a week to push the 3 rep cycles - I think for anyone starting out - any kind of strength training will get some good results - myself just want to get to a good physique and then maintain going forward - still want to travel a lot more - do lots of mountain multi day hikes with a rucksack - when I did that when younger - really fit- pretty strong - but rangey kind of muscle - but some extra strength now would be good - pound for pound young muscle is just more powerful - so some extra bulk - just means I will take it a easier - no 2 mountain passes and 25 miles plus on a hot day - carrying a good load - younger heart then - probably fine it stupid enough to dehydrate - that's a bad idea for us older folks to pump thicker blood - anyway use it or lose it- will be interesting - I could hike in 100% humidity in the Amazon or easily at over 5000M (160000 Ft )

[@asinglemaleinuk]

Love this guy ❤ he always makes sense

[@andrewsandoval1231]

This is wonderful. I started this workout immediately and am confident that I can do this consistently. I would like to learn how to add to this baseline.

[@boyetsantos8096]

Thank You For ur Kind efforts God Bless U

[@aaronwilliamson4045]

Good one Mark... I'm 80 and got back in to training in association with Knee surgery. I'm doing more leg exercises and have a bench, but I use dumbbells, ankle weights, and elastic bands. Your routine covers most of the muscle groups.. A very good quick routine to stay in shape. Thanks, Eddie

[@jfvk9916]

Very grateful for this video

[@thomasmichaels6850]

66 next month, and this is the workout I need. Being a runner, I'm in decent cardiovascular shape, but no ass and scrawny arms, and know with each passing year it will be tougher to maintain/gain muscle mass. Thanks for all you do.

[@jimwest6282]

This is fantastic! Thanks so much for the leadership.

[@bc-guy852]

First time viewer. I hit play on this as I'm cooking - background stuff... An easy Like, Subscribe, Notifications and a comment for the creators.. BRILLIANT! I have not looked at your 'about' or read comments as I usually do before subscribing but looking at you - and watcing you DO the workout (first set) has me absolutely sold! Thank you so much. I will be returning. I'm late 60's have always been healthy and had work-muscle but wasn't in 'good shape'. Six years ago I lost my home, made a big RV work out but got depressed and lost a lot of mobility and range of motion. I've had an IBD condition 30+ years but my health dramatically improved when I discovered I am highly gluten intollerant. I lost 35 lbs without trying once I stopped poisoning myself. But I did fall into a rut and thanks to this episode - I'm going to fix that. So - thank you in advance! I've seen a bunch of videos from B&B but their routines and exercises seem way too lame - - and, their primary focus seems to be shilling product... Thanks!

[@melancholymonkey1880]

Two words: THANK YOU!!!

[@billallen7330]

Mark, . . .Thank you so much for taking the time to put this workout together and your patient explanation on every exercise ! This is a workout that i could do every day depending on recovery needs ! Great video !

[@kuladeeluxe]

I'm gonna try that. It's a start.

[@Turf1able]

I just found you yesterday. I LOVE your videos! I am 62. Thank you!!!

[@robertstover4665]

turned 60 in July. In the gym off and on since i joined the Army at 18. Have to say that my muscle gains are very difficult and require HIIT level intensity.... changing the workout constantly is important since our bodies are designed to adapt QUICKLY!

[@peterrichards1448]

Fully stocked bar to enjoy after work out I’m in with this concept.

[@rodmcfarland4584]

Thanks Mark

[@danielmarleau8544]

thank you will try this

[@hobbs7ly]

wow thank you so much this is the best video i've watched yet regarding exercise for my age group ,i'm 63 this year simple exercises explained well and by someone older ,thank you so much a great inspiration

[@Aries61]

Thank you!

[@pramujisinggihriyanto6901]

Love your tutorial, Sir....

[@tablameister]

Excellent video - thanks for putting it together. I combine the squat and overhead press - hold the weights above the shoulders, squat, come back to standing, extend weights above shoulder, bring them back down.

[@ggasco1254]

Good work! Thank you.

[@wolfgangkruger1725]

At 71, I do the same workout with loop bands (not the bands Mark uses) and get the same or better workout. If you have injuries bands are better. Plus bands can be carried with you anywhere and you can workout anywhere. If you want to take it a higher level, you can do specific chest, back, arms, shoulders and leg workouts which are much better than us in weights. By the way, specifically shoulder exercises with bands are way better. After a lifetime of using dumbbells, I am now totally sold on bands.

[@rgtitan3467]

Thanks for this!

[@juliosylvain5358]

Thanks 4 the quick workout

[@ryanranger8421]

Lots of Good Advice and excercises for me to do at home and will keep me fit and healthy.

[@yvonnethomas432]

Thank you so much😍

[@richthomann8405]

As a 73 year old college and pro football player I’ve been using only band workouts but after giving this a try it will become incorporated in my workouts. I got away from weights but band just don’t fatigue the muscle the way free weight do! I’m remembering that feeling after completing the 2nd circuit!

[@steelgila]

Thanks Mark for another simple, practical and effective workout routine. Loved your smart cardio and other circuit style routines.

[@davidmiller5981]

I have thought about joining a gym membership payed by my health insurance company. What is the consensus from the group I’m talking to?

[@jacqueshuckson2856]

this is a perfect Sunday Morning workout for at Home and not go to the gym. I am in the process of purchasing some adjustable dumbbells ...can't wait to start mixing up home and gym i just feel the variety will help keep me going although I am loving going to the gym right now

[@russelldavis8415]

Used to do lots of weight training years ago, gave that up for simple push ups. leg work is a compound exercise of squat+heel raise. with or without weight. (backpack with 2lt water bottles X4.)

[@mikeclements4548]

Awesome thank you 🙏

[@michaelcoffey8508]

Great job Mark

[@darrellmann7468]

I'm 57 years old had hip replacement 2 hernias and active job but since having a high cholesterol and a bit of weight I've been looking at different exercise routines and can't do them to long and don't want to go to gym want something that will suit me and I've finally found it that u so much

[@anamika99100]

Really very good exercise! Thanks

[@Santi_Mancini]

How many times per week should we train with this routine?

[@Huey4214]

Kudos on the great workout! I was doing a workout of my own design for over a year and hated it and the results were not evident. Adopted your routine outlined here and added a little to it Upped the reps as I could and added 125 reps with a ab wheel and upped the cycle cross crunches to 125 reps also. I love it and it only takes me 20-25 minutes a day. After Two months of this workout daily the results are starting to show. The only other exercise I get are daily walks from 3-6 miles a day. I feel like I am getting all the exercise I need and look forward to this workout every morning! Thank you.

[@tube8522]

Thanks

[@oscarortiz1429]

I've shared this comment in other channels where whole body workouts are detailed like this one here, which indeed, is fantastic: "I’m 59 years old. As a former IFBB amateur bodybuilding champion and former ISSA personal trainer. I would like to add one more exercise to the list: calf raises. Any variation for 2-3+ sets of 10+ reps. They are essential for strengthening your ankles, which are the foundation of your body. Weak ankles can lead to a loss of balance. Calves are often overlooked, either because if you are genetically gifted you don't think they need direct work, or the opposite, you've tried everything under the sun and they refuse to grow, therefore, you've given up on working them out. But, once you enter the 60s zone is not about aesthetics anymore. Is about health and longevity. The calves' muscles are important since they help pump blood upwards. They’re called “the second heart” of the human body. This metaphorical name emphasizes the calf muscles' role in aiding venous return and maintaining proper blood flow in the legs. Therefore, regularly doing calf raises can only benefit you, and I highly recommend adding them to your workout routine." Reply

[@bat5917]

I’m 69 and still working on aesthetics 😅…. Some growth but mainly definition. On the calves, I totally agree on working those out. After squats I go to the Smith machine for heavy standing calf raises, 3 sets of 7-8 reps. Then do sitting calf raises, toes out focusing on middle and inside muscles, 3 sets light weight 12-15 reps. Those exercises hit all three muscles and add good definition…for an old guy 👍🇺🇸🇺🇸🇺🇸

[@JVTechMusic]

Thank you

[@lenscap8925]

Will try this after my 2 mile walk, also group the two "floor" exercises while I'm down there...LOL

[@johnburton9772]

This is exactly what I need and am looking for! Thanks!

[@AbeFroman-zx5hs]

No ya don’t.

[@michaeleranciato4558]

Great Video Dubya..😎💪

[@tearitloosetearitloose4670]

Brilliant stuff man.

[@bamboomike4295]

I am 59 and this is an awesome option, as I am still working out like I did when I started 12 years ago, and just want to maintain what I currently have. Thanks!

[@LiveAnabolic]

That is awesome to hear. Keep up the great work!

[@prancer4743]

Thanks great work out 🏋️‍♀️🙏🙏🙏😃👍🙏

[@williampapadopoulos8145]

Would you suggest a muscle warmup exercise prior to doing these weight lifting circuits, like perhaps jumping jacks, just to get the blood moving throughout the body and especially to the muscle groups? I have heard that working out cold can lead to injuries. I do love how you explain everything through this short circuit workout…the length of rest and what it should be like, the proper form through the movements…you don’t leave much of anything open or left to questions!

[@bobmariano3731]

Great video & info . Thx 👍⚾️🏋️‍♀️

[@Liferestart6969]

That’s the old school mentality feeling the muscle contract bringing back the muscle memory and feeling the progress going forward it’s something I’ve always believed in and after I finish playing competitive sports I got away from Whit Room. I’m going back into it today.

[@vincentchiaramonte846]

Love the bar!!

[@bushwacker3292]

That was awesome thanks 👍

[@dmac3316]

Thanks for the video. I’m doing something similar but like some of these exercises and variations. I’m going to give it a go!

[@ROBERTWILLIAMS-jc4bj]

Thanks Mark. You are inspiring this 63 year old

[@tedthomas9809]

Thank you. I am 70, have a job that rewuires me to be fit. I used to weight train years ago. This makes me want to feel those burns again. I love the routine you have set and keeping form is especially important now as I age. By the way, what are the dumbells you use? Again, thank you.

[@albertkinney8021]

Wish I could find a video for people with neck and lower back fusion to do for building muscle mass back I'm 66 and wasting away I try to work with a dumb bell i can handle it just isn't enough. Great video by the way thanks for the encouragement.

[@stevenlengyel9701]

I believe I have an anterior pelvic tilt, when I do the bent over rows I may arch my back. But I’m gonna give this one a try, I like this one 👍👍

[@ElAgaveGuy]

Love the bar in the background 🍹!

[@buddylind1]

Great workout Mark! I just worked through it and feel great about it. How many days per week it should be done? Thanks Mark.

[@Lamby1010]

Goblet squats love um 💪🏻

[@curtc3092]

Really enjoying this video, Mark. Been doing it every other day for a couple of weeks now. Appreciate you sharing and putting in the time to show how it's done. Hope it's ok to ask - what type of adjustable dumbbells are you using?

[@Moshavnik7272]

The lateral raises you showed with your folded fingers facing the floor are a recipe for shoulder impingement. To avoid this you should twist the weights back so that your finger tips end up facing the ceiling, avoiding impingement.

[@mane3085]

I'm 65 and make the same exercises 5 day a week.

[@reyvaldes611]

Thank you, thank you, thank you for this video. I am 61 years old and have lost 92 lbs in the past year by eliminating added sugars and keeping daily carbs intake to less than 120 grams. I am 6’0” and currently weighing 202 lbs. Unfortunately, the weight loss also resulted in muscle loss. This exercise circuit is great for me.

[@michaelleyland9836]

Not sure if anybody mentioned it earlier but it is good to see a gym with a well stocked bar.

[@gtan431]

Gr8 video, I enjoyed watching it while I drank 15 pints of English Real Ale. I'd like to give it a try, but I can barely stand up now.

[@billstephens5472]

That's correct! Stimulate, not annihilate!

[@mattrobinson6475]

and the bar is looking well stocked !

[@richrychlewski2128]

That is lunch after the workout 😂

[@brianmurray1395]

Ex Canadian military… have had a lot of injuries so this will be good! 233 now 6’1” fighting weight 200-10 for the shred. Like to go 195. Thanks buds.

[@brianmurray1395]

Dam ice hockey 40 plus years right hip socket starting to catch within the fossa. Hoping these squats can help.

[@808capers]

hi Mark, thanks for the information. i never did weights before so do i do this routine every day?

[@guzzijack9714]

I would suggest for those just starting this program to start with light weights for the first 5 or 6 cycles till your body gets used to the movement before increasing the weights. I think I see a bottle of Myers's Dark Rum on the counter in the background so you can trust this video. 😁

[@gowman813]

Ha..! I saw that as well. 🤣 Nice to see a normal guy helping out. I subscribed. 💪🏼

[@harrisonned4376]

I'm 75 and work out 40 to45 minutes a day. i use yoga, rubber bands and free weights...lossed 20 pounds. I feel so much better now

[@davidmiller5981]

I’m 78 years old and my work outs started about two years ago and are still going strong. I got on a healthier path. I started at 265lbs .today I’m 212.0 lbs . Thinking about joining a gym to get in my best shape? What do you guys think?

[@daveanderson7044]

This looks like a good quick workout. No excuses not to get up 15 minutes early and fit this into a busy schedule for those still working!

[@kevinikeda2178]

Otyken

[@kevinikeda2178]

Otyken

[@donsaluga5062]

Nice liquor collection 😊

[@franzscherer3897]

Sehr gutes Video!

[@tswelbaumsr]

Hello Mark ... Thanks for the post and what you do. Is this a daily workout?

[@brettm41]

I like this 15 curcuit workout...thanks

[@ianbeattie5660]

Hi Guys, this sounds like a great source of information I need. I appreciate this. QUESTION : I am 76, I had a heart attack 10 months ago, they put 4 stents in my heart, 1. what exercises if any do I need to stay clear of 2. what do I need to be aware of as to exercise difficulty I thank you, Ian Beattie

[@BobsPlumbingVideos]

Excellent Video, if I may ask. What Adjustable dumbells do you use?

[@rickroye350]

Might I ask…details on that awesome looking set of adjustable dumb bells? They look like regular dumb bells in your hands and very comfortable…which is awesome.

[@marekp.4369]

Super....👍

[@matrasimca6192]

Nice video for those of us over 60. Could you make a video though for those who have lower back pain problems so they are not affected by the exersize menu?? Thank you

[@CRCR174]

Good one Dubya.

[@Harleywindtherapy]

Happy to see some stuff here...will NEVER have Facebook or Twitter or Instagram or... whatever. YT is already full of too many ads -i try to skip them all- and people trying to push stuff, not the way it used to be for sure.