Full Length Workout
Workout Structure: This full-body exercise routine is designed to be done at home without equipment. It’s intended for those who have completed the Level 1 workout.
Frequency and Aerobic Activity: Perform the workout three times a week with a rest day in between (e.g., Monday, Wednesday, Friday). Follow each workout with 30 minutes of aerobic activity such as running, walking, jogging, cycling, or swimming.
Choking Jacks: The first exercise is choking jacks, a four-count exercise with six repetitions.
Bend and Reach: The second exercise is bend and reach, another four-count exercise with six repetitions, emphasizing slow and deliberate movements to stretch the muscles.
Push-ups: The workout includes push-ups that are made more difficult by extending the legs further back. The first set has 10 repetitions, and the second set has 15 repetitions.
Additional Exercises: Other exercises in the routine include VMs, windmills, crunches, bend forward, flutter kicks, hello dollies, trunk rotations, superman’s, bicycles, and squats. Each exercise follows a structured repetition count and pace.
Body Stretching: The routine incorporates various stretches such as shoulder stretches, leg stretches, and trunk rotations to ensure flexibility and prevent injury.
Mountain Climbers: The workout includes four mountain climbers as part of the routine.
Lunges and Dips: The exercise set features lunges (four repetitions) and dips (two repetitions), focusing on form and stability.
Encouragement and Progression: Grandpa encourages participants to leave comments and share their progress. Once comfortable with Level 2, participants are advised to move to Level 3 for more challenging workouts.