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LEVEL
niveau 3
STEP 1 - 2 - 3 - 4 - 5
BACK TO LEVEL : I , II

This fourth stage of the Advanced level features work on the 3 main areas of the body: lower body, core and upper body.
You can choose to perform a workout zone by zone. Start with 4 exercises on the lower body, then 4 for the core body and finish with 4 for the upper body. If you prefer to alternate, just link up the first exercise of each zone, followed by the second, third and fourth.
During the exercises, retain a good posture and contract your abs to protect your back. Also remember to control your breathing. Completion of this circuit is a sign of good overall fitness.


Link up 3 or 4 exercises following your method of working without a break.

At the end of 3 or 4 exercises, you deserve a timeout. Take two minutes and rehydrate!

You should complete at least two full circuits.

Perform each exercise for 1 minute per circuit.

 

LOWER BODY

squat press jump
SQUAT PRESS - 1 minute JUMP - 1 minute

 

overhead fentes fente jump
OVERHEAD FENTES - 1 minute LUNGES JUMP - 1 minute

 

CORE

gainage crunch extension
PLANK - 1 minute CRUNCH EXTENSION - 1 minute

 

gainage latéral avec rotation gainage latéral
SIDE PLANK WITH ROTATION - 1 minute SIDE PLANK - 1 minute

 

UPPER BODY

tirage dos bas du dos
DUMBBELL ROW - 1 minute PELVIC LIFT - 1 minute

 

renforcement dos pompes
BACK EXTENSION - 1 minute PUSH-UPS - 1 minute