Squats 3x10
Heel raises 3x10
Biceps curls 3x10
Thanks!
Jack LaLane said to always be able to do squats and push ups, planks (similar reps to what you posted) ... to be able to lift yourself up from a fall.
Another great exercise ... as folks age ... is to work out the soleus ... also known as the second heart.
My workouts involve all of the above plus cardio and other weight lifting.
At the very least....people should be walking a few miles, per day.