Here's a workout routine for older adults to gain strength and muscle in the legs and glutes.

→ Muscles to work: Glutes + Legs
→ Time: Main routine (20 min) + warm-up (7 min) + stretches (6 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: Legs + Glutes
→ 10 exercises
→ 50 seconds of exercise per 10 seconds of rest

19:10 Set 2: Legs + Glutes
→ 10 exercises
→ 50 seconds of exercise per 10 seconds of rest

30:37 Stretches
→ 10 Exercises of 30 seconds each

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