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.