Workout With Grandpa – Level 4

Full Length Workout

Introduction and Progress: The video marks the completion of the fourth week of workouts, starting from January 1, 2023. Grandpa has progressed through levels 1, 2, and 3 and is now tackling level 4, aiming to start level 5 soon.

Workout Schedule: Workouts are conducted thrice a week on Tuesday, Thursday, and Sunday. Videos are posted on Sunday to showcase progress.

Exercises Overview: The workout includes a series of exercises: jumping jacks, bend and reach, push-ups (assisted and regular), PPFS, bicycles, windmills, planks, and more.

Jumping Jacks: Performed eight four-count jumping jacks to start the workout.

Bend and Reach: Completed eight repetitions of bend and reach exercises.

Push-Ups: Two sets of push-ups were done: 10 assisted push-ups (knees on the ground) and later 15 regular push-ups.

Other Exercises: Windmills, bicycles, planks (20 seconds each), body twists, trunk rotations, mountain climbers, and more were included, each performed in sets of four-count exercises.

Planks: Multiple 20-second planks were included to build core strength.

Steps and Squats: Completed 12 steps on each leg and finished with eight half squats.

Conclusion and Advice: Grandpa encourages viewers to take their time progressing through the levels, emphasizing quality over speed. He suggests following up the workout with 30 minutes of aerobic activity, reminding viewers to stay hydrated and enjoy the process.

Individual Exercises

1st Exercise – Jumping Jacks / Side Straddle Hops

2nd Exercise – Bend and Reach

3rd Exercise – Pushups (Assist)

4th Exercise – Press Press Flings (PPFs)

5th Exercise – Bicycles

6th Exercise – Windmills

7th Exercise – Planks (20 seconds)

8th Exercise – Bend Fore and Aft

9th Exercise – Pushups (Assist)

10th Exercise – Shoulder Stretch

11th Exercise – Planks (20 seconds)

12th Exercise – Dips

13th Exercise – Mountain Climbers

14th Exercise – Planks (20 seconds)

15th Exercise – Bend Fore and Aft

16th Exercise – Pushups (Assist)

17th Exercise – Body Twists

18th Exercise – Trunk Rotations

19th Exercise – Planks (20 seconds)

20th Exercise – Pushups (Assist)

21st Exercise – Steps

22nd Exercise – 1/2 Squats