Fit Adv+++

Fit 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, with some new advanced exercises.

The videos are real-time training sessions, with music and signs of start & end of the exercises.

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.

Fit Adv+++ 1

1. Burpee with sit back, 1min
2. Mountain climber, 1 min
3. Breakdance, 1min
4. Plié squat bending over, 1 min
5. Plank & jump to hands, 1min
6. Tricep dips, 1 min
7. Arm raises, 1min

Fit Adv+++ 2

1. Squat jumps, 1min
2. Lunge & kick, 1 min
   Note: with right leg in front
3. Lunge & kick, 1min
   Note: with left leg in front
4. Skipping in lunges to squat, 1 min
   Note: 1 – 2 – turn to squat
5. All-four air knee touch, 1min
6. All- four air & leg raise, 1 min alt
7. Shoulder bridge one leg up pulses, 1min

Fit Adv+++ 3

1. Walking in plank f-b, 1min
2. Speed-skater jump, 1 min
3. Single leg squat, 1 min
   Note: with right leg in front
4. Single leg squat, 1 min
   Note: with left leg in front
5. Plank & knees in, 1min
6. Plank & high-five, 1 min
7. L-sit & twist, 1min

Fit Adv+++ 4

1. Walking jump f-b, 1min
2. Squat jumps f-b, 1 min
3. Pike, 1min
4. Lunge crossed, 1 min
5. Plank & leg raises, 1min
6. Shoulder bridge & one leg up, 1 min
7. Arm circles, 1min

fit Adv+++ 5

1. Walk forward to plank with push-ups & jump, 1min
2. Squat & kick, 1 min
3. Tricep dips, 1 min
4. Squat & lunge, 1 min
5. Scissors, 1 min
6. Leg raises, 1 min
7. Arabesque & arm pulses, 1 min

fit Adv+++ 6

1. Single leg burpee, 1 min
   Note: on the right leg
2. Lunge crossed, 1 min
3. Single leg burpee, 1 min
   Note: on the left leg
4. Plank & jump 4x str-f-b-in, 1 min
   Note: jump to straddle, then forward, then backward, then in to close
5. Elbow plank & arm circles, 1min
6. Arabesque & leg pulses, 1 min
7. Arabesque & leg pulses, 1 min

Fit Adv+++ 7

1. Squat & kick, 1 min
2. Push-ups, 1 min
3. Squat & high-heels, 1 min
4. Press-up-plank, 1 min
5. V-sit & twist, 1 min
6. Crunches in V-sit, 1 min
7. V-sit & arm circles, 1 min