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) + warmup (7 min) + stretches (7 min)
→ Equipment: A stable chair and two dumbbells. Mine are 2 kg each.

00:08 Warmup
→ 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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