Trainer June

💪 Exercise for 70+: Step Heel Raises for Balance

Ready to challenge your balance? Stand on the edge of a sturdy step with the balls of your feet supported and hold onto a secure railing or support. Slowly raise your heels up, then lower with control.

🔥 Muscles working: Calves, ankles, feet, core, and lower-leg stabilizing muscles.

Form tips:
✅ Engage your core
✅ Relax your shoulders and neck
✅ Stand tall and keep your body straight
✅ Hold onto something secure for balance
✅ Move slowly and with control
✅ Keep the balls of your feet securely on the step

🌟 Why is this important after 70?
Strong calves, feet, and ankles are important for balance, walking stability, and controlling each step. Heel raises can also help strengthen the push-off you use while walking and climbing stairs.

In real life, these muscles help you walk, climb stairs, step onto curbs, and stay steady on uneven surfaces.

Strong feet + strong ankles = a stronger foundation! ❤️

That’s functional fitness for real life.

👉 Subscribe to Trainer June for more 70+ functional fitness exercises.

Exercise for 70+: Modified Bench Burpees

Burpees at 70+? Absolutely—with a modification! ❤️

Using a sturdy bench, place your hands securely on the bench, step your feet back into an incline plank, then step forward and return to standing. Move at your own comfortable pace.

🔥 Muscles working: Core, shoulders, arms, chest, glutes, quads, hamstrings, and calves.

Form tips:
✅ Engage your core
✅ Relax your shoulders and neck
✅ Keep your body straight in the plank
✅ Keep the bench stable
✅ Step instead of jump for a lower-impact option
✅ Move slowly and with control

🌟 Why is this important after 70?
Modified burpees combine strength, balance, coordination, and cardiovascular movement in one functional exercise.

They also practice an important real-life skill: changing body positions safely—standing, bending, supporting your body with your arms, and coming back upright. These abilities can help you stay strong and independent for everyday activities.

Modify the exercise—not the goal! 💪❤️

👉 Subscribe to Trainer June for more 70+ functional fitness exercises.

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💪⭕️

Sandi is 85 and practicing the hula hoop! It’s something she cannot do yet—but that doesn’t stop her from trying, smiling, and moving her body.

Learning new skills is important at every age. It challenges the brain, improves coordination, builds confidence, and helps keep the mind and body connected. You don’t have to master it to receive the benefits—the practice itself is valuable!

It’s never too late to try, learn, and grow. 🌟

💪 Exercise for 60+: Windshield Wipers with Dumbbells

Add a little strength and coordination to the classic windshield wiper! Lie on your back with your knees bent. Slowly lower both knees to the right while moving your dumbbells and arms toward the left. Return to center, then switch sides.

🔥 Muscles working: Core, obliques, hips, glutes, shoulders, chest, and upper back.

Form tips:
✅ Engage your core throughout the movement
✅ Relax your shoulders and neck
✅ Keep the movement slow and controlled
✅ Keep your back comfortable—don’t force the range
✅ Use light dumbbells

🌟 Why is this important after 60?
This movement works your core stability, trunk mobility, coordination, and hip mobility while teaching your upper and lower body to move in opposite directions with control.

That translates to real life—turning, reaching, getting in and out of bed, getting dressed, and changing direction safely.

Train the movements you use in everyday life. That’s functional fitness! ❤️

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💪 Exercise for 60+: Leg Raise & Dumbbell Pass

Here’s a core and coordination challenge! Lie on your back, gently engage your abs and lift your head and shoulders just slightly off the floor. Raise one straight leg and pass a light dumbbell behind the leg, then alternate sides.

🔥 Muscles working: Abdominals, obliques, hip flexors, thighs, shoulders, and arms.

Form tips:
✅ Keep your core engaged
✅ Relax your shoulders and neck as much as possible
✅ Keep your movements slow and controlled
✅ Keep the raised leg long without locking the knee
✅ If your neck feels strained, lower your head and modify the movement

🌟 Why is this important?
This exercise combines core strength, hip mobility, coordination, and flexibility. These skills support everyday movements like lifting your legs to step over obstacles, getting dressed, reaching toward your feet, and maintaining stability while moving your arms and legs together.

Strong core + coordinated movement = better functional fitness for real life! ❤️

👉 Subscribe to Trainer June for more exercises for adults 60+.