Intermediate Adv+++

Intermediate Adv+++ level:

It is a level where we still would like to improve your endurance, nervous system of your muscles and the resistance to fatigue, before you can move to the next level.

Do 15 minutes of warm-up, then 3 sets of the given exercises and then 10-15 minutes of stretching.
Set meaning: in one set you go through all the exercises stated in your plan (with the specified resting time between exercises), then you have rest between the sets and then you start another round.

Rest between exercises: rest for 30 sec between the exercises.
Rest between sets: rest for 1 min before starting a new round.
Repetition and time: 1 min each exercise.

Intermediate Adv+++ 1

1. Squat jumps, 1min
2. Single leg squat, 1 min
   Note: on right leg
3. Pike & push-ups, 1min
4. Single leg squat, 1 min
   Note: on left leg
5. Elbow plank & jump to straddle, 1min
6. Brakedance, 1 min
7. Arabesque & kick, 0,5 min each side

Intermediate Adv+++ 2

1. Plié squats, 1min
2. Squat jumps opened-closed, 1 min
3. Lunge crossed, 1min
4. Scapula movement in elbow plank, 1 min
5. Plié squat pulses, 1 min
6. Plank & hand reach to opposite side, 1min
   Note: on right hand
7. Plank & hand reach to opposite side, 1min
   Note: on left hand

Intermediate Adv+++ 3

1. Speed skater jump & single leg burpee, 1min
2. Lunges, 1 min
   Note: on right leg
3. Mountain climber, 1min
4. Skipping in lunges, 1 min
5. Elbow plank to hold, 1min
6. Lunges, 1 min
   Note: on left leg
7. T-push-ups, 1min

Intermediate Adv+++ 4

1. Squat & lunge to side, 1min
2. Burpee, 1 min
3. Kneeling lean back, 1min
4. Kneeling sit back, 1 min
5. U-shape to hold, 1min
6. U-shape legs & arms in, 1 min
7. Arabesque & arm-leg pulses, 0,5 min each side

Intermediate Adv+++ 5

1. Squat & lunge, 1min
2. Step touch skipping, 1 min
3. Squat & twist, 1min
4. Single leg push-ups, 25 sec each side with 10 sec rest in between
5. Squat & reach back, 1 min alternating
6. Tricep dips, 1 min
7. Plank & sit back, 1min
   1.  

Intermediate Adv+++ 6

1. Single hand burpee, 0,5 min each side
2. Lunge & kick + crossed lunge & kick, 1 min on right leg
3. Lunge & kick + crossed lunge & kick, 1 min on left leg
4. Leg circles together, 1 min outwards
5. Leg circles together, 1 min inwards
6. Scissors with hands, 1 min
7. Scapula movement in elbow plank, 1min
   1.  

Intermediate ADv+++ 7

1. Step-up & lunge, 1 min on right leg
2. Arabesque & lunge, 1 min on right leg
3. Step-up & lunge, 1 min on left leg
4. Arabesque & lunge, 1 min on left leg
5. Skipping in lunges 1-2-hold, 1 min
6. Walking jump fw-bw, 1 min
7. Sit-up with one leg up, 1 min
8. Downward-facing dog with one leg up, 0,5 min each side
   1.