Welcome to the third installment of our series. Here’s what we’ve covered so far:

• Part 1: Weight Lifting Routines for General Strength – 3 reasons why You should add strength training to your overall fitness routine
• Part 2: Workout Routine for Building Lean Muscle – Sample Basic routine to get you Started

In this installment, we’re going to focus on how an individual over the age of 55 can use bodyweight training to burn fat and build lean muscle mass. Actually, the title is a bit misleading.

We are using push ups, pull ups, and squats – but not entirely. The reason being that everyone has a different level of fitness. So what I have decided to do is proved you with 3 separate workouts, one for each level of fitness.

So lets get right into it:

Beginner Bodyweight Fat Loss Workout:

• 1-leg or 2-Leg Lying Hip Extension, 2×10, rest 2 minutes between each set
• Kneeling Pushups or Regular Pushups, 1xmax, rest 2 minutes
• Mountain Climbers, 2×10, rest 2 minutes between each set
• Bird Dog, 2×10, rest 2 minutes between each set

Intermediate Bodyweight Fat Loss Workout:

• Bodyweight Squat, 2×10, rest 2 minutes between each set
• Kneeling Elevated Pushups or Regular Elevated Pushups, 2×10, rest 2 minutes between each set
• Pullups, 1xmax, rest 2 minutes
• Bird Dog, 2×15, rest 2 minutes between each set

Advanced Bodyweight Fat Loss Workout:

• Pullups 1xmax, rest 2 minutes
• Kneeling Close-Grip Pushup or Regular Close Grip Pushup, 2×10, rest 2 minutes between each set
• Plank, 1xmax hold, rest 2 minutes
• Bird Dog, 2×20, rest 2 minutes between each set
• Bodyweight Squat, 2×15, rest 2 minutes between each set

Exercises:

1 Leg or 2 Leg Lying Hip Extension

Perform the 2-Leg Lying Hip Extension if the 1-leg Version is too difficult. To perform this movement, let down on the floor with your knees bent and feet flat on the floor.

Squeeze your glutes (butt) and lift your hips off the floor as much as you can by pressing down on the floor with your feet. Here’s a video for a better idea:

Kneeling Pushups or Regular Pushups

Perform kneeling pushups if regular pushups are too difficult for you:

Mountain Climbers

This is a bit of a difficult movement for beginners. Start off slow and steadily build up your speed:

Bird Dog

This is your core stability movement. I do not want you to get into the habit of performing situps and crunches:

Bodyweight Squat

The bodyweight squat is the most important lower body movements and has carry over to every aspect of your life:

Kneeling Elevated Pushups or Regular Elevated Pushups

Once, again, the kneeling version is easier than the regular version. If you are unable to perform this exercise, then simply perform regular pushups:

Pullups

Pullups are one of the most difficult bodyweight movements. If you are unable to do a full pullup, then simply go half way or as far as you can go:

Kneeling Close Grip Pushups or Regular Close Grip Pushups

Perform elevated pushups if close grips are too difficult:

Plank

The plank is another very difficult abdominal movement. The bird dogs you’ve been doing so far should have strengthen your abdominals already. The plank is just the next step up:

Additional Workouts

Once you’ve gone through the basics, you’ll ready for some more challenging workouts. Here are a few to choose from:

• Ultimate Gymless Workout – Features 6, 4-week bodyweight only programs for fat loss, strength & size, and general health. Click here for more information.
• Bodyweight Bluepring for Fat Loss – A 3-month, bodyweight only fat loss program focusing on health and mobility. Click here for more information.
• Turbulence Training Bootcamp – 31 bootcamp-style workouts you can perform with minimal to no equipment. You can currently get this 31 workouts for $35 off. Click here for more information.

Tags: building muscle, losing fat, pull-ups, push-ups, squats