Hello, and welcome back. This is your intermediate level. Let's work out. So we will be doing different exercises from your beginner level and also from the intermediate level together. And you will have a nice and beautiful flow of different platters exercises, as I mentioned in the other math workout in the beginner level, so again in this one we will not have any break in between the exercises. So just make sure that you have practiced enough all the single practice exercises that we have reviewed in previous lessons once you feel comfortable, and once you are ready, then you can go ahead with this course with this lesson and try your full math work out.

All right, so let's start in our standing position this time okay. So let's start with warming up our bodies slowly. Okay? So, come on your mat and bring your legs together. Okay? So make sure that your feet are parallel to the floor.

Okay, parallel to each other and your legs are Hibberd apart, your shoulders are wide open. Okay? And your hips are also aligned with your toes, shoulders and ears. Wonderful. Now we then Inhale, slowly lift your arms up to the ceiling. Exhale, sweep the hands around you.

One more time, inhale up. Exhale. Inhale up. Exhale, sweet. Great. Now lift your toes when you bring your arms up to Just feeling inhale lifted up and exhale everything down.

One more time. Inhale everything up. Exhale. Last time, inhale up. Exhale down. Great.

Now make your feet stable to your mat and just lift your arms to the ceiling. You're looking forward, okay, not to the ceiling. With that, Inhale, slowly start to roll down to your mat. one vertebra at a time, curve your back and keep looking at your feet. Just roll down, down until you reach to your mat and watch your knees. So when you're close here, your knees in the same role than your eyes have If you cannot touch your mat, it's okay.

If you can just go ahead and touch and stretch here. Just stretch, stay here two seconds as stretch. Keep your position as stretch. Wonderful. No walk on your hands forward. Just two steps here.

Great. Now once in this position, I want you to try to put your feet on the Met and close your neck, make a thin logo in your arms and stretch back. So you have a nice triangle shape here. Stretch. So we are stretching our legs and arms and everything together. Right.

Once you've finished stretching, just walk forward on No hands. Come through a plank position and put your knees on the map. And let's take over all four position. Great. Now from here we will be doing our first prep classes exist eyes, which is cat and Co. Okay?

So make sure your hands are in the same level than your shoulders and your legs are hip width apart. If you're ready, let's take an inhale and look at the ceiling. Inhale and exhale, ARCA back and look at your knees. Most do this four times. Inhale and exhale, close. open, closed, open X ray.

Now clumped your natural position here. Let's continue with the tail wag. Okay. So lift your right leg. Okay, once you're ready, just turn your right leg to the right and then watch your feet with your head. Exhale, turn to the other side.

Inhale, turn right. Left. Don't forget to watch your feet hit your head and excel left, less to two. More times, inhale and exhale. Last one. And except, great.

Put your leg down and lift the other one up. Let's repeat the exercise. Inhale, turn left and look at your feet. Turn Left, left, right, left, right, in her left. Exhale, right. Come to middle and put your light down.

Great. Now come on your knees, sit on your feet and stretch your back, with your forehead on the mouth, to hear and stretch keep stretching. Great. No, come up. Close your Mac and come slowly. Ah.

Great. And let's lay down. So, come to our supine position. All right. Find your comfortable position here. Make sure your chest down your pelvis is parallel to the floor and stable.

Okay, put your arms beside your party. Now with an inhale, I want you to lift your hips up to the ceiling and we will do this five times. So just follow your breath and do with me. Inhale up. Exhale down. Thank you Your apps.

Inhale up. Exhale down. Inhale up. Exhale down. go very slowly up. Feel your spine.

And exhale down. Last one, up and down. Great. Now stay here and bring your arms overhead and lift your right leg up. And let's like up, we are going to do hundred. All right, so we then exhale, lift your head and the cage up and bring your arms beside your body.

Find your position, engage your abs and pulse. Inhale. 2345 exhale, pulse. Okay, first pulses with inhale and five pulses with exhale. Let's do 10 steps. You're halfway, keep pausing.

Inhale. 2345 exhale. 2345. Inhale. 2345 exhale. 2345 inhale.

2345 Exhale. 2345 less two sets. 23456 exhale. 2345. Inhale. 2345 exhale 2345.

Great. Bring your head down and down. And since position and bring your legs one pipe on forward and put them on the mat. Great. Now, you bring you bring your right leg up again. Okay and flex your foot here.

The other leg is on the metal stretch. And bring your hands behind your knee. With an inhale, stretch this leg to the ceiling three times. Inhale. And exhale down. Inhale up.

Exhale down. Inhale, up. Exhale down. Last time, up and stay here, point to food. Bring your hands down and engaged in his circle the light out and exhale, finished the circle. We will do this four times.

Inhale. Exhale. Inhale, turn. Exhale, finish the circle. Inhale. Exhale.

Inhale. Exhale, stay up here and reverse the circle four times, inhale and exhale. Continue abs engaged. Last one. Stay here. Bend your knee and stretch it forward.

Bring the other knee to the chest with the flex foot. Place your hands behind your knee to stretch the leg up to the ceiling three times. Inhale, up. Exhale bent. Inhale up. Exhale, bam.

Last one up, and stay here. Point your foot, bring your hands down. Let's continue with single leg circles for left like inhale, circle. Close the circle. Wonderful. Inhale circle.

Exhale, close. Last one reversed circle. Four times. Keep your abs engaged. Nothing else more than just your leg. Last one.

Great, bring your knees to your chest and bring the other one as well. Take your support and float up and come at the beginning of your math here. We continue with rolling like a ball. Place your hands on your shins, lift your legs up. Okay, open your elbows wide, open sores, your shoulders, perform your ears, cure your back, your eyes, looking at your feet. Now, inhale roback and exhale up.

Great. One more time. Inhale. And exhale up. Find your balance before the next row. Inhale robeck still up.

Let's do this three more times in here robeck Fill up, keep your balance and then go back. Wonderful. Find the balance. Go back and fill up with one more time. Last time. Inhale back.

Still up. Now stay here and through the roll down. Okay, and stone you're back here. Bring your head down. And if you need to come live in the middle of summer, so your legs are still bended. Okay.

Now we continue with single leg stretch, okay, so bring your right hand on your right ankle and left hand on your right ankle and stretch the other leg out to him. Had a rib cage up. Now inhale, pull the leg to the Test an exhale, switch. Let's do this four step on the legs moving, everything is stable. Keep doing last set and pull both next to your chest and stay here. Now we continue with double leg stretch.

Now inhale, bring the arms overhead and stretch the legs and exhale, clots. Let's do this three times. Inhale. And exhale, close. Wonderful. Last one.

Inhale, open and close. Stay here. Bring your right leg up to the ceiling and stretch the other leg out. Place your hands on your shin and inhale, stretch. Exhale, switch. Let's do this course that good.

To squeeze the app one more time. Last time, bring both legs up. Bring your hands behind your head. abs engaged, elbows wide open. Let's do a double leg stretch. Thread leg stretch for two times.

Inhale, bring the leg down. And exhale up. Inhale and exhale up. Great to hear. Bend your knees, bring your head down and arms down. Wonderful.

Take a two second break. Now roll up. Come again here. The beginning of your map placed your hands on your shins. We will continue with double up on leg rocker. Okay, so place your hands on your sheet Your elbows are wide open.

I have my balance with my bones and my legs are lifted from the floor. Great. Now with an inhale, open the right leg up. And exhale, close. Keep your balance now inhale, open the other leg up. And exhale, close.

Wonderful. Now, let's open both legs together and keep our balance. Inhale, open. Keep your balance. If you find your balance, roll down with me three times. Inhale, go back.

And it's still up. Find your balance. Go back again. Pull back and excel up. Find your balance last time we go in and go back. up, bring two legs down, and relax here.

All right. Now come on you didn't make it in the middle of field math. Let's continue with spine stretch forward. Now open your legs he put apart your feet are flexed. If you don't feel comfortable, just put a pillow under your hips, okay. And as you can select those, bend your knees fine.

Now we didn't inhale, bring the arms up, parallel to floor. My back is straight, shoulders down. Inhale, stretch forward and look at your knees and fill up. Let's do this four times. Inhale forward. an exhale up.

Control your breath. Inhale last two times. Stay here, bring your arms at your side, open them. Let's continue with side bend. Sitting. Okay, so keep your position I'll just turn here so you can see me.

So inhale bent to left, put your head, bend your elbow and stretch. Let's do the first test. So two times two inside. Excel, come to the middle. Inhale to the other side. Test your mat.

Band your elbow and stretch. Okay, step by step. Don't rush. Inhale, up. Exhale, stretch. and wonderful.

Now let's continue with coal. Let's do the two taxes. Inhale, turn left. Exhale reached your pinky toe and watch the other hand. Exhale up. Inhale.

Exhale, reach. Inhale, up, enter. Exhale, turn and reach. One more time to this side. Great. Stay here.

Put your hands down in your legs to you and relax. Okay, give a break to our legs for two seconds. All right, now let's go on our composition lay on your chest. Okay, now bring your hands beside you. They're wide open here. Okay.

Put your head on the mat and we will do So, okay, so there's one. So let's do this four times. So put your forehead on the mat, in bed and he pulled apart. Okay, squeeze your abs and hips in his ribcage up and look forward, shoulders down. arms are straight. Exhale down.

Dream at times. Inhale up. Exhale down. Keep your leg on the mat. Exhale down. Inhale, up.

Exhale down. One more time, lift the ribcage up. Great. And now come on your forehand. Yeah. Okay, please your hands.

Ribcage, shoulders wide open, and we continue with single leg kick. Okay? So we don't inhale. Bring the legs close to your hips by bending your knee with a flex foot. Inhale. Exhale down, switch to like inhale, kick, kick, kick, exhale down.

So we will do three kicks. Okay. Now again, right like inhale. Let's do two more sets. Last time. Great.

Now let's come on our chest again. Let's continue with double leg kick. Bring your arms on the lower back and just find your hands here. If you cannot just put your hands on your lower back. Okay. If you're looking at me, Your head is turned to your side right or left.

Now let's start with the kick. So inhale, I will kick three times with both of my legs and read an excerpt. Bring my legs down and reach my feet with my hands. Okay, let's try. Inhale, kick, kick, kick, exhale. Ah, and look forward, three, two feet with your hands.

Now, exhale, come down and turn the head to other cheek. Inhale. Don't forget your head shape where it's turning. Let's do this one more time to eat. Last one. Great, hold your position.

Bring your hands in In front of you, you have a nice V shape. Let's swim. Now, in here, lift the legs up, and exhale, lift the right hand and left leg up and swim. One more time and bring everything down. Great. So just take a little break of two seconds.

Wonderful. Now come on your site. So let's continue with single leg lifts. All right, so come on, you're right. So your hips are quite well aligned here. Okay, your feet are flexed.

Knees, hips, shoulder and ear. All align. So let's see the shape of the arm. Now come on your elbow. Place your hand on Do the other hand is in front of your chest, keeping your brother. Now with an inhale, let's lift the leg up and down.

Inhale. Let's do this eight times. Last one, and stay up here. Point the food. Let's continue single leg circles. Let's do two times excite.

Inhale, circle. Exhale, close. One more time. Inhale, circle. Exhale, close. Wonderful.

Reverse the circle. Inhale. And exhale. One more time. Wonderful. Stay here.

Flex your foot. Inhale, kick forward, and they'll bring back with the point food in here. Kick forward. And back. Let's do one more time. Inhale forward, and exhale back.

Great. Stay in the middle, less to the bicycle. Bend your knee and bring it forward. Open the leg, bring all the way back, bend and catch a nice flow. Plus, do this two more times. Great, and bring in the middle and put the light down.

Wonderful. Now, come on, you're sitting position and change the side. Let's work out the other light now. So again, take your same position. Your hand is under your head, shoulders back. So here, you have nice alignment.

Your feet are flat and your knees, your hips, your ears and your shoulders are all well aligned. Okay, put your hand in front of you. To get. Now inhale, lift the leg up and down. Don't drop your ribcage here lifted up. Inhale, exhale so this eight times.

Wonderful. Stay up here. Point the food and circle forward and back. circle back. Reverse the circle. Inhale.

Exhale. Stay here. flex the feet and let's kick forward. Inhale, kick. Exhale, bring back. Inhale, kick.

Bring back. Last time, kick and bring back great day here. Let's do the bicycle bend your knee, bring it forward, up under like and just find your flow. Let's do this three times. One more time and come in the middle and put everything down. Great.

Just let's give it a little remix here. Okay, on our legs. All right, now lay down on your back. Lightly turn and lay on your back. Great. Now let's continue with que modified.

So find your comfortable position here. Okay, so you are laying down your pelvis this table, okay. So your arms next to you. So keep transform your arms here. Within Inhale, slowly lift your leg Up to tabletop position. Once you're ready, bring them more up to the ceiling.

Wonderful. So your legs are together attached. Okay? With an Inhale, slowly bring your legs right and down. Okay, once you're here ready, now exhale, circle down and up to the left. Come to the middle.

Now let's reverse it. We will do this four times. Inhale. Exhale, circle and come to the middle. And to the right, inhale, down. Up and to the middle.

Last to inhale. Down. Exhale, up middle. Last one, a nail right Excel down. Inhale up. And exhale, center.

Grip. Bend your knees. Place your hands on your shin. Just press to have the pressure gone from your legs. Okay? Great.

Now stand this position. Bring your legs back to tabletop position. Okay, let's continue to the preparation. Bring your arms overhead. Wonderful. Now, make sure your legs are not doing this.

Okay, they're in tabletop position. Now with an inhale, we will, it will lift the head and ribcage up and become towards sitting position. So inhale, roll up and sit and keep the legs in the same position. Okay, keep your balance here. So exhale, slowly roll down here. Bring the arms overhead and legs again tabletop position by One more time.

Inhale, roll up. Find your balance. Exhale, roll down. Wonderful. Let's do this one more time. Inhale up.

Find your balance and slowly back. Great. Stay here, bring the legs down. beside you. Let's continue with the shoulder bridge modified. So keep your legs in this angle.

Okay, so you have a nice 45 degree angle. Therefore from your hips. Your palms are on the floor and taking support to lift your hips up. So with an inhale, lift the hips up to the ceiling, until your shoulder blades shoulders down. Good. Let's do this first two times and exhale, bring the hips down.

Great. One more time. Inhale hips up. Exhale down. Keep your abs engaged. Now let's go up.

And then let's bring the leg up this time, okay, inhale. Stay here. Keep your balance. And with an inhale, bring the leg up to the ceiling. Don't move your pelvis and exhale like them. Inhale, up.

Exhale. One more time. Don't and last one. Bring the leg down and switch the legs. So here your health is not moving, make sure it's stable. Okay.

So inhale, bring the other leg up. And exhale down. Inhale, up. Exhale down. One more time. Wonderful.

Bring your feet down, and your hips down. Just relax here. Good. Now take a support and come to your sitting position. Bring your legs back by sweeping them around and come on your plank position. So you can go to your plank position from your own force, okay, that will be easier.

So your legs are hip width apart. Your arms are straight and same level than your shoulder. So now let's bring the like up one by one. Okay, so he wants you comfortable. Bring the other one. So he makes sure your hips are not height like this.

Parallel to floor. Okay, if you're ready, inhale, bring one leg up. We continue with the leg pull down. So inhale, stretch back, back and accept the neck and change the leg. Let's do two times for every leg. Inhale up, stretch, stretch, and back.

Inhale up. Stretch, stretch and down. Inhale up, stretch, stretch. And last time. Inhale, up, stretch, stretch. And now, come on your knees and just relax.

Sit on your feet and stretch your back. Great. No, again, come on your old force. That your toes. Okay? Yeah.

And slowly work on your hand back, more back. So come on your feet. Your neck is too close here. Okay, just looking at your feet. so smoothly. I want you to come to your standing position.

So inhale, push yourself up. Alright, so you make it close watching you don't open your head. slowly roll up very small. one vertebrae at a time. Lastly your head and here, make a big circle. Let's continue with push up three times.

So inhale, lift, arms up to the ceiling. Exhale, slowly roll down. Okay to get your feet slowly roll down. touch to your mat on the floor. So you had this close, here's what you need. Okay, now we'll forward on your hands very slowly and come to your plank position.

Okay. So if you're comfortable here, just go ahead and do your push ups here. If it's too complex or too challenging, just put your new on your mat and do your push ups here. Okay. So we will do three push ups. Inhale, we go down, and then exhale up.

Great. One more time. Inhale. And exhale up. Last one, down. And up.

Great. Now again, come on your feet, your plank position. Let's walk back on your hands. All right, see here. Your head is close. Church here for a few seconds.

Feel Oh, both muscles are moving and stretching. So wonderful feeling. Now for the roll up. We're slow. Shoulders for from yours to standing position Make a big circle with your head. Yeah, bring the arms in front of you and take a deep breath.

And exhale, deep breath. Again. Take a deep breath. Very good. One more time. Inhale up.

Exhale down. Great. And now let's pick on our map for stretching and release work. So bring your leg left like bandits outwards and bring the right leg straight like this. Okay, if it's too difficult to bend your knee a little bit totally fine. So if you can just stay here.

So just stretch to your right leg like right feet here stretch. Okay, just don't push yourself lightly stretch. If you can just go ahead and put your hand on your mat your forehead and stretch here. Yeah. Relax and come up. And let's push the legs.

So this time This one is open and this one is spended. Right? Just stretch to your left like this time. Continuous stretching. If you cannot reach it, okay, just try to reach there. Okay.

So like this you will be stretching your back muscles. Alright, if you can just put your forehead on the mat and stretch the other arm. Very good. Relax, and come up. So let's go now we're back. down.

Okay, so bring your right leg up and stretch here. Just don't push it slowly stretch it feel that muscles are relaxing here. You can also keep your feet foot flexed and point just like this small, tiny move. Right now press it, bring your feet on your knee and the left leg up and stretch here. Bring the neck down and let's stretch the other leg again. Bring the left leg up and stretch towards you.

Point the foot and flex point, flex. Great test your feet on your knee. Now bring the leg up and stretch here. Great Stretch more. Okay, so now bring both of your legs banded on your chest and press on your shins and relax here. Just think about the older cows that you have just dumb on intermediate level.

And you succeeded. I'm very proud of you. And you should be proud of yourself. That's great. Now let's come up to Tim position. And let's put our feet together and continue with our butterfly.

Here. Just stretch. Yeah, just stretch Good, I hope you already feel very relaxed because all the muscles worked. So maybe at the beginning is a little bit tiring but you will see actually that it's a wonderful feeling that when the muscles work out like this after you relax, so fresh and you when you practice more and more you will see that Okay, so let's finish with the stretching as well and you are already done. Your intermediate level work out congratulation. So you finish this level as well.

So just go back and repeat again and again every exercises that we have done, okay. And before you move to your advanced level course I suggest you to repeat this work out at least times, if you need to repeat more, just go ahead and repeat more. You can also try different exercises, okay, so you can create your own workout which I will be giving you some tips at the end of this course. But just go ahead and try different exercises. And once you feel comfortable once you feel like that's it and you are able to do all the exercises, and then you can move to your advanced level. Don't forget, again, you need to do a lot of practice.

Don't give up. Don't think that you are not able to do just keep practicing, practicing practicing and your body will respond to all the course that you have done. Okay, just don't forget it. Thank you very much and again congratulations to finish your intermediate level.