The workout is designed to boost strength and mobility
A personal trainer has revealed his straightforward workout routine designed to boost strength and mobility, and it’s ideal for anyone over 55 looking to exercise from the comfort of their own home.
Former U.S. Navy veteran Nate Wilkins has candidly discussed how a frightening health scare motivated him to shed 50lbs and reassess his lifestyle choices, ultimately inspiring him to become a personal trainer and coach for others seeking guidance on incorporating exercise into their daily routines – especially those aged 55 and above.
In conversation with Risa Morimoto – the founder and CEO of Modern Ageing – on their YouTube channel, Nate revealed how receiving a heart condition diagnosis became the catalyst for his fitness journey.
He said: “I’m in my prime, I’m 71 years young, and I’m looking to turn back and turn the clock back,” before explaining he took control of his wellbeing after feeling out of sorts.
Now working as a certified fitness and wellness coach who trains older adults – including individuals managing chronic conditions like Parkinson’s disease and stroke recovery – Wilkins credits his capacity to support others to his own remarkable transformation “after a serious health scare at age 56,” reports The Express.
Wilkins detailed how a routine doctor’s appointment uncovered multiple heart problems, serving as a stark wake-up call. This revelation prompted him to fully dedicate himself to his transformation and nearly 20 years on, Wilkins remains devoted to his new lifestyle – even after beating prostate cancer. He attributes it all to one straightforward exercise routine.
The workout
Wilkins advised Tom’s Guide to kick off the routine with a dynamic warm-up. This involves a series of controlled, brisk movements that ready the body for exercise by boosting blood flow and activating muscles through a full range of motion.
He suggests marching or doing high knees to elevate your heart rate. Then, roll your shoulders backwards and forwards to alleviate any tension. It’s crucial to properly warm up before any exercise to prevent injury.
Next on the agenda is a circuit of five exercises that you can perform using just your own body weight, so no equipment is necessary. However, if you’re looking to challenge yourself a bit more, consider adding a resistance band around your legs or holding a pair of dumbbells throughout the exercises.
Begin with 10-15 squats, which will aid in strengthening your legs. If you can’t manage that many at once, simply do as many as you can and gradually work towards a target of 10-15.
Next, find an unobstructed wall and execute 10-15 wall push-ups. This will engage your chest, arms, and core muscles.
The third exercise is hip hinges. Bend forward at the hips, pushing your hips backward whilst maintaining a straight and neutral spine. Aim to do 10-15 of these to support lower-back health and glute strength.
The next exercise is designed to improve your balance and coordination. Raise one knee towards your chest, supporting it with your arm, and maintain your balance for 30 seconds. Repeat the movement with the opposite leg.
For the final exercise, complete 8-10 step-backs, or modified lunges, to enhance stability. Once finished, remember to cool down and stretch properly. Wilkins suggests gentle stretching movements to loosen any tense muscles, combined with slow, mindful breathing to lower your heart rate.
Numerous YouTube videos are available to guide you through an effective cool-down routine.
Nate said: “I typically wrap up in around 15–20 minutes. Some days I only do one round; other times, I go for three and add resistance bands. I let my body guide me. The point is to stay consistent. This workout isn’t just about staying in shape now, It’s about building the strength, balance, and flexibility I’ll need for decades to come.”
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