Here's an exercise routine for older adults to prevent muscle loss.
→ Muscles to work: Arms + Legs + Abdomen
→ Time: Main routine (20 min) + warm-up (7 min) + stretching (6 min)
→ Equipment: A stable chair and two dumbbells. Mine are 2 kg each.
00:07 Warm-up
→ 7 Exercises for 60 seconds each
07:39 Series 1: Arms, shoulders, back, and abdomen
→ 10 exercises
→ 50 seconds of exercise with 10 seconds of rest
19:12 Series 2: Glutes, abdomen, and legs
→ 10 exercises
→ 50 seconds of exercise with 10 seconds of rest
30:40 Stretching
→ 10 Exercises for 30 seconds each
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