Here's a workout routine for older adults to gain strength and muscle throughout the body.
→ Muscles to work: Arms + Legs + Abdomen
→ Time: Main routine (20 min) + warm-up (7 min) + stretches (7 min)
→ Equipment: A stable chair and two dumbbells. Mine are 2 kg each.
00:08 Warm-up
→ 7 Exercises of 60 seconds each
07:40 Set 1: Arms, shoulders, back, and abdomen
→ 10 exercises
→ 50 seconds of exercise per 10 seconds of rest
19:16 Set 2: Glutes, abdomen, and legs
→ 10 exercises
→ 50 seconds of exercise per 10 seconds of rest
30:43 Stretches
→ 12 Exercises of 30 seconds each
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