Full Length Workout
Introduction and Schedule
- Introduction: Les Welder welcomes viewers to the Level 3 full-body workout, which is aimed at those who have completed Levels 1 and 2.
- Workout Schedule: Exercise three times a week (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) with rest days in between.
Warm-Up Exercises
- Jumping Jacks: Start with seven four-count jumping jacks.
- Bend and Reach: Follow up with seven four-count bend-and-reach exercises.
Main Exercises
- Inclined Push-Ups: Perform ten inclined push-ups using a desk or couch for support.
- Windmills and Crunches: Include exercises like windmills and crunches in sets of varying repetitions.
- Flutter Kicks and Hello Dollies: Do fifteen four-count flutter kicks and fifteen hello dollies.
Stretching and Additional Tips
- Stretching: Incorporate stretches such as shoulder stretches and leg stretches to improve flexibility.
- Equipment Recommendation: Les suggests using a yoga mat for floor exercises and mentions affiliate links for purchasing equipment.
Conclusion
- Final Exercises and Cardio: Conclude with squats and encourage additional cardio activities like walking, jogging, cycling, or swimming. Les also hints at a surprise for Level 4.
This video is the full-length workout with Grandpa for Level 3 from start to finish. However, if you want to stop between exercises easily, use the Individual Exercises videos below.
Remember, you can do these exercises at your own pace, as you do not have to keep up with my pace.
Individual Exercises
Below are the individual exercises separated so you can easily stop between exercises.