Williams thinks being able to carry goods in is crucial to independence. The farmer's carry is a simple workout. If you're experienced with weights, a set of dumbbells or kettlebells would fine, but you may also use a water bottle."
Don't be scared by the deadlift—try it! It's one of the greatest 60+ workouts. Do you want to be able to bend down and tie your shoes as you become older? Can you stand up from a chair? "If yes, exhale and work through this," Williams advises. If you need help getting started, see a trained fitness professional.
"Think of a burpee as a fall-recovery transfer; if you fell on the floor tomorrow, could you get yourself back onto your feet under your power? A burpee can help you safely transition from lying on the floor to returning to your feet.
Holding a dumbbell to your chest, begin the dumbbell goblet squat. Squat until your hips are parallel, keeping your chest high and core firm. Stand up by engaging your quadriceps and glutes and pushing through your heels and hips. 3–4 sets of 10–15 repetitions.
Side plank with stacked legs. Reach across your body with your upper hand, extending your shoulder blade, maintaining your core tight and glutes compressed. Squeeze your upper back and return your elbow to the beginning position. 3–4 sets of 10 repetitions per side.
Hold a mild or medium resistance band with both hands shoulder-width apart. Pull the band apart until your hands match your body, keeping your hands straight. Squeeze your shoulders while drawing the band back. Hold the conclusion of the movement for one to two seconds before returning to beginning position. Three to four 20-rep sets.
Stagger your feet to begin. Lower yourself till your back knee contacts the ground with a firm core and modest forward tilt. To complete, push through the heel of your front foot. 3–4 sets of 10 repetitions per leg.
Pushups conclude our top 60-plus workouts list. Be straight up and down. Start the action with feet together and shoulders aligned with wrists. Lower yourself until your chest hits the floor, then push up. 3–4 sets of 10–20 repetitions.
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