Hello, this is your advanced level math work out. In this video we will be doing the complete math work out without any break in between the exercises as we did in the other level. So there will be a nice flow of plenty of advanced level, intermediate and beginner level exercises. Just make sure that you have reviewed all your exercises before starting to this method work out and you're comfortable by doing every exercise. Okay, so if you are ready, let's start with this breath mat workout. Alright, so let's start on our old force, okay, with few platters prep lattice exercises.

So let's come on your knees and your hands. So he makes sure your legs are hip width apart, and your arms are well aligned with your shoulder. All right, so Look forward and just keep your position here. So let's start with opposite arm leg lifts. So within inhale, engage your app, keep your balance and lift your right hand and left leg up. Let's do this two times.

Inhale and exhale down. Now change the tide lifts your left arm and right leg up, down. Okay, let's do this four times now. Okay, in total, two times each side, inhale. Exhale. Keep looking forward.

Keep your balance. Inhale up. Exhale down. Switch side. Inhale, up. Exhale down.

One more time. Inhale, up. Exhale down. They're good. One more time. Inhale up.

Exhale down. Last one. Inhale, up. Exhale down. Great. Now let's continue with cat and cold.

Let's do this three times in health, look at the ceiling and height your hips. And exhale, curve your back and look at your knees. Inhale open. Exhale, close. Last one. Inhale open and excel close.

Very good. Now come on your knees, sit on your feet and relax here. And let's go on our back. Just lay down. Great. So let's do a bridging here.

Okay, just to prepare our body. Your legs are hibbett apart, your feet are far from your hips. Your arms are on the mat. But then Inhale, slowly lift your hips up to the ceiling. Exhale down. Let's do this three times.

Inhale and exhale down. Inhale up. Exhale down. Last one. Inhale up. Exhale down.

Great. Let's continue with the hundred. Now lift your legs up to tabletop position. Great. Inhale, bring the arms overhead. Exhale, lift the ribcage up your eyes on the level, same level than your knees.

Now let's do 10 sets. Inhale, pulse. Exhale. Keep doing inhale. 2345 exhale. 2345.

Now stretch the legs forward and keep doing You're halfway, keep doing arms straight engaged. Last two sets, keep doing. Let's do it. Great. Bring the head down and legs down to your mat. crates.

Now slowly bring your legs down. Okay, just left one, sorry. And the right leg, bring it to tabletop position. Flex your foot and let's continue with single leg circle. Place your hands hind your knee. Stretch your like three times to the ceiling.

Inhale. And exhale down. Last one, stay here, point your feet foot and place your hand beside you. Let's go to circles. Inhale, circle. Exhale, close the circle.

Here, reverse the circle. Great. Bend your knee and stretch forward. Let's bring the other leg up. Bend the knee, flex your foot, place your hand behind your knee and stretch the leg three times to the ceiling. Inhale.

Exhale down. Inhale up. Exhale, down. Last one up. Stay here. pointer food.

The other leg is still on the metal stretched and place your hand beside you. Now let's do two circles. Inhale, circle. Exhale, close the circle. Inhale, circle, exit. Close the circle.

Great. Reverse the circle to the other side. Inhale. Exhale. Keep your hips on the mat. Last one.

And exhale. Great. Bend your knee on your chest, bring the other knee and slowly roll up. Less the rolling. likeable, come a bit further at the beginning of your mat. Place your hands on your shins.

Okay, elbows wide open, lifted like up. curb your back. Close your neck. Inhale down. Exhale up. Let's do this four times.

Inhale back. Exhale up, stay on your shoulder blades. Don't go on your neck. Inhale. And exhale up. Keep your balance and then go back Last two more times in how back up, engage your apps.

Were up from Intel back and excel up. Great. Put your feet on the map. Now come in the middle of your map and lay down. Right. Now you're laying on your back and let's continue with single leg stretch.

So bring your legs up to tabletop position. Okay, lift your head and ribcage up. Place your right hand on your right ankle and left hand on your right knee, stretch the other leg out and stretch in hip Overlay and extend change and in hell. Let's do this four times four sets in health. Great now bring likes to your chest and continued double leg stretch. Inhale, bring the arms overhead and stretch the legs.

Excess with arms around and close. This is two more times. Inhale up. Exhale, close. Last one. Inhale up.

Exhale, close grades here. Bring your right leg up to ceiling. Place your hands on your shin and stretch the other leg out. Now inhale, stretch to make towards you. Exhale, switch. Inhale, stretch to the like.

So there's two more sets. Three to run and bring both legs up to the ceiling. This your head behind your head in her lower legs down. Exhale up, engage your apps Keep your elbows wide open. Let's do this tomorrow. Inhale down.

Exhale up. Great. One more time. Like down and up. Stay here now place. And now keep this position, we move forward to criss cross.

Now inhale, bring the right leg in and reach with your left elbow. Inhale, bridge, exhale, change. So there's two more sets. And stay here. Put your head down, and legs down. Great, just relaxed here, two seconds.

Okay, now let's go to our seating position. Stay on your, on the very top of your seat bones lights are straight. If you have the vehicle to sit like this, put a pillow under or slightly Bend your knees, not keep your legs open. Bring the arms up. Now Inhale, slowly. So bring your legs forward now here, slowly that's to spine, stretch forward.

Inhale, stretch forward. And exhale, come up. One more time, inhale forward. Exhale back. Keep the shoulders far from ears. Inhale forward.

Exhale, up. Let's do this two more times in health forward and see your knees. Exhale up. Last one. Inhale forward, an extra back. Great, open your arms.

Now let's do the band side band. So I will just turn like this. Keep your leg stable in head band to left. bend your elbow and stretch. Great Excel to the middle. Inhale to write and stretch.

Let's do two sets. Inhale, middle. exhale, reach. Inhale, middle. exhale, reach. This is your first mouth.

Second one up. And exhale, reach. Inhale, up. Exhale, reach. Great. Stay here.

Put your arms down and bring your legs in. Great. Just relax your legs here. And let's lay down on crown. Great. Now, let's continue with the whole source one.

Put your arms on the floor and palms here. Okay, legs are he pulled apart. Place your hand on the mat. Not inhale, first palms and lift your ribcage up until your arms are straight and when forward, exhale down to the three times. Inhale up. Exhale down.

Inhale up. Exhale down. Last one. Inhale up. And stay here. Come on your forehand.

Please, your hands, legs are still saying, keep your shoulders perform your ears through cages lifted less to single like kicks. In help, kick, kick, kick, exhale down. Let's do this two sets. Change the leg. Change the like, change the leg. Great.

Now let's continue with the double leg kick. Come on your chest. Place your hands on your low back. Turn your head to me. Unless to double like kick. In head, bring both legs to your hips and kick it.

Reach your hands to your feet. Kick, kick, kick. Rich, don't forget to rotate your head to opposite side and help Kick, kick, kick, x average last one to the other side. Inhale, kick, kick, kick, an extra reach. Great. Stay here.

Let's move to swimming. Bring your arms here. You have a nice V shape. Lift the legs up. Now let's wait. Inhale.

Exhale, continuous remain. Let's do two more steps. Great. Put everything down and relax. Great. Now come on your site.

Let's lay down our site and let's do single leg lift. Okay, remember the position, everything is well aligned. My hand is under my head. My lip cage is lifted. My other arm is in front of my chest balancing. My feet are flexed.

Now inhale, lift, we will do this eight times, exhale down. Last to stay here, point your foot and let's do Circle Circle forward. Exhale down, circle forward. Exhale back. Great. Stay here, reversed circle, inhale, and exhale.

Inhale. And I said, Great. Stay here. And less to single Like kick, side leg kick. Inhale, kick forward. Exhale back.

Inhale forward. Exhale back less to two more times. Inhale forward. Exhale back. One more time, kick and back grip. Put the leg down less, less to banana.

So come on your forehead, just stretch your legs out. And keep your hand from the shoe to the last if you're okay, place your hand here. Now we don't inhale, lift the legs and on up together, inhale. Exhale down. Let's do two more times. Inhale up.

Exhale down. One more time. Inhale up. Exhale down. pretty great. Now come on, you're sitting position, sweep less and less to the other side.

Alright, so come on your head here. Place your head under your Head, your bodies aligned fetus collect hand in front of you. Let's do the single leg lift, side leg lift. Eight times. Inhale. Exhale down.

Three to one. And stay here, pointer. Good. Less to circle. Inhale forward. Exhale back.

Forward and back. Stay here, reverse the circle to the other side. Inhale back, and forward. Inhale back. Exhale forward. One more time.

Back and forth. Stay here, flex your foot and kick forward and back. Kick forward and back less to two more times. Kick forward. And back. Last one, kick forward and back and put your leg down.

Now come on your hand on your arm, please your hand on your arm. Alright, feet are pointed. Now with an inhale, we lift everything up. Inhale. Exhale down less the two more times. Inhale up.

Exhale down. Last one up. Exhale down. Great. Now lay on your back. Okay, let's continue with corkscrew.

So find a comfortable position, okay, which is coming down. your pelvis is parallel to floor, your arms on the floor. Now with an inhale, bring your legs one by one up to tabletop position, and then bring them up to the ceiling. Now inhale slowly. Tilt your legs right. Okay, Exhale, roll back.

Inhale to the middle. Exhale two teeth right. And inhale, bring everything down. And except circle the next down and bring to left and up and bring to me the let's do this one more time. Now tilt your left to left. Load the legs down.

Make a whole circle. Bring the legs up from right. And, great. Now let's stand up. All right, now come to your sitting position here. Okay.

And bring your legs forward. They are together. Last point with open your arms. With an inhale, turn right and twist. And exhale to middle. Inhale, twist.

Twist and middle. Twist, twist, and middle. Twist, twist and middle. And bring your hands down. Great. Now, let's go back slowly on our forehead, here for him.

Let's continue with hip circles. Okay, so I'm having a good balance on my shoulders here and my forehead. My shoulders are wide open. Okay. Now slowly bring one leg up. And then the other one.

Now lift them up to the ceiling. Now inhale, field, right, circle the next down, and up. All right, one more time. Right, circle the next town. And one more time, right, circle. And up, stay here, reverse the circle to the other side, left and now One more time, lift the ribcage up.

Don't drop the shoulders. And up and stay here. Great. Now stretch your legs. Good. Now a little bit come up and place your hands here, just behind your hips, okay?

If you're not comfortable, just bend the elbows a little bit but optimum position is this. Now we didn't Inhale, slowly. lift your hips up, crate. Now with an exhale. Inhale, sorry, lift the leg up. And let's do this two more times.

Inhale, up. Exhale, down. Last one, up. And down. No, swish the leg, left up, and inhale and the last one and come back to your sitting position. crate now.

Stay Hear just a little bit then and come on your side. Okay, so your we will continue with this side by side twist, sit it with no place your hands is next to your hips. Your legs are together, your upper leg, feet is important and touching and pointing me and the other one is free and pointing the door. Place your hand on your knee. Now with an Inhale, slowly we will lift the hips up. So inhale up and exhale down.

Great. One more time. Inhale up. Exhale down. Great. Let's do one more time.

Inhale up. Exhale down. Great. Now let's do the other side. Which find your position Your hand is beside your hips, your legs are together. Your upper feet foot is on the mat and pointing me and the other ones pointing the door.

Place your hands on your knees can lift here. So from here, inhale, lift the hips up and reach to your leg and exhale down. Low limit control. One more time, inhale up. And exhale. Great.

Let's do this. One more time. Inhale. And exhale down. Great. So now let's do this pipe and lift.

So keep this position just bring your legs stretched. Okay, so your hand is in the same position. We will go to our side plank. So from here, slowly taken inhale and lift your hips up to the ceiling. Inhale up, and arms up. So let's do the twist.

Inhale, lowered arm down and twist. And exhale up. That's the two more times inhale. And exhale. Inhale. And then exhale up.

Great. Now put everything back down. Now let's do the other side. Okay, come on your right hand. upper leg is in front and the other one is behind. This one is pointing to me.

Okay. So make sure your ears for from your shoulder. So let's hike the hips up now. Inhale up, and bring the arm up. Good. You're well aligned.

Now inhale, twist. Keep your torso stable. Exhale up. Inhale, twist. Exhale, stretch last time and up and bring everything down. Great.

So now let's lay on our back to continue with rollover. Come on our back. Great. Find the natural position. Place your hands beside you. We will take support from them to lift our legs.

So inhale, bring the legs up and reach to the ceiling. Close them and point. Now inhale, roll the legs over. Stay parallel to law. expand upon the legs shoulder width apart in his legs, the feet. Now Exhale, roll down.

Slowly roll down. Great. Stay here. Close the legs, point two feet. In her Roebuck. Excel open Inhale flex defeat.

XL roll down. Great. Love it contract. Close your legs. Now let's do the opposite. Open your legs.

Flex your feet in here, roll back. Close your legs. Exhale, point your feet. Inhale down, brings legs lower up on the legs. flex the feet. In her rollover.

Exhale, close the next. Inhale, point the feet. Exhale. And stay here. Right let's continue with jack Mize. Now keep the position in her row back.

Legs parallel to floor. Okay, now excellent. Lower the legs down to the floor. In Hell bring the legs up. Now, extra slow the roll down and bring the legs down more more time in Hello, patch, flex parallel, XM, lower the legs to the floor. Inhale, bring the legs up to the ceiling.

Exhale, slowly roll down. Very slow. Right and bend your knees right now stay in this position. And we will do teaser. Now bring your arms overhead. Great.

Now with that exhale, slowly start to roll up and stretch the legs forward. Inhale up. And let's see here, and bring the legs down. And up. Inhale, go up. One more time go up, slowly roll back and stay here.

Create My bring your legs up again. We will continue with Caesars Now take us apart from your hands. Roll your legs back. Okay, exhale, bring the legs up to the ceiling. Place your hands on your lower back, just approaching your hips not carrying your weight. Now from here with an inhale, bring your right leg, close the floor and the other leg opposite direction.

So exhale, bringing them up. Inhale, switch to side. Inhale up. Exhale, switch. Inhale, up. Exhale, switch.

Inhale up. Exhale, switch. Let's do two more times. Switch. And change. Inhale.

Exhale, bring both legs up. Stay here. Put your hands down. And slow the roll down. Very slow. Slow the roll down.

Great, now bend your knees and put on your mat. Right now here, just relax for two seconds. Okay. Just relax. We have done a lot of work here. So, I want you to take a deep breath.

And within inhale, lift your hips up to the ceiling. Inhale. And exhale down. Great. One more time. Inhale up.

Exhale, down. Let's do one more time and stay on top here. Inhale up. Now stay here and bring your right leg up. And exhale down. Inhale, up.

Exhale down. Keep your abs engaged. Inhale up. Exhale down and bring your leg down. Let's switch the legs now. So keep your abs engaged here.

Okay. So inhale, bring the light up and exhale down. Inhale up. Exhale down. Inhale up. Exhale down and bring your leg on the mat.

Stay here and slowly roll down. Great, nice work out. All the muscles are crying. We have worked everywhere out. So let's do some stretching and release work. Okay, so bring your right leg on your left knee and lift the leg up.

Place your hands behind your left knee and stretch your leg here. Just relax in this moment. Bring the leg down and switch the legs. Bring the other leg on your knee. Now lift the leg up and hold your knee here as threat Right now bring both knees to your chest and press them towards your chest. This is so relaxing.

Just close your eyes for two seconds and release. So nice. Great, put your legs down. Now, slowly stand up and bend your right knee, stretch the other leg. Okay, so once you have the comfortable position, just stretch towards your left leg here. Just relax the pied muscle.

You can put your hand here and stretch with the other arm. Feel so good. stretch up. And now change the leg. Bend the other leg and bring this forward here. Now left stretched on our right leg.

Great stretch. Once you feel comfortable, put your forehead here as our crate, just relax, stretch. See how much we can go she can go lower to go lower. Wonderful. All right. So let's go out on our knees now.

And we bring right leg forward, and let's stretch the leg here. So place your hands on your knees and stretch forward here. Okay, Now come back and stretch your leg forward like this. Place your hands on your mat. In the seat back, and forward, back and forward. back and forward.

Great now but which leg, let's bring the other leg forward. Place your hands on your knee. Okay? So here, keep the good balance and stretch forward. Very good. Stay here.

Stretch the leg back. Now. Put your hands on your mat. Bring the feet forward, and back. forward, back. Wonderful.

Great. Now bring both knees on the map and stretch here. Bring your hands forward. Put your poor Tritch they slowly come up, touch your toes and sit back again on your feet. Now slowly back on your head. Now from here we will come to a standing position.

So slowly come on your toes. Make sure your head is close, looking in your feet. Bring your hands back. Well slowly stand up. Very slow. Stay here, close your head and watch your knees now.

Stretch here. The legs Slowly stretch. Now slowly roll up one vertebrae at a time. Keep your head closed, arms following your spine. Slow up, very slow. And come to your sitting standing position.

Just come here. Keep this position. Now swift arms around you. Take a deep breath and inhale, bring the arms to the ceiling. Keep looking forward. Don't put your head like this.

Just keep forward and excel sweet art. Now let's add the feet. So when I bring my arms up, I also go on my toes, inhale. Just try to keep your balance and So everything down. One more time. Inhale up.

Exhale down. Very good. This is very relaxing. Now, one more time, inhale up. Stay here. Keep your balance and exhale down.

Great. Now bring your right arm in front of us, stretch it. Great. I'll change the arm and stretch. Good. Now place your hands on your hips and just slowly circle your hips.

This is also releasing all the hard work that our muscle did. Just right to relax and turn your hips. Very good smell to the other side. Circle them Just give them a bit rest and congratulate them because they did. Amazing. Great, just stay here.

Just hold your leg here and stretch the light here. Wonderful. Put this down and the other leg stretch. Great. Let's sit and let's put our feet together. And as usual, let's stretch the legs lastly on our butterfly position.

So this is the end of your advanced level max work out. And I'm very proud of you because you have reached to this level. And don't forget to keep practicing, practicing practicing all the time. Because blood test is a lot of affort work a lot of effort Patience and hard work, don't give up. And the good thing is, after a while, you will see the difference in your butt and you will see how your body will adapt so quickly. So just don't give up slowly with your own pace.

No matter you are busy with work or with your kids or with your family, just pay yourself a little bit of time, maybe not more than 15 minutes a day, or if you have more time to go ahead and do and don't forget also to give a rest to your body. Okay, this is very important because if you force yourself a lot, then your body will be tired to make sure that you are giving enough rest to your body to be prepared for the next exercises. Okay. So again, I'm very, very proud of you that you have finished all your level. And if you have enjoyed this course, please leave a comment so it can be beneficial. Other people as well.

And I'm hoping to see soon in another course of mine. And don't forget to subscribe to my courses, other courses as well. And if you have any questions, any doubts, feel free to reach me anytime with this platform, okay? And keep practicing and just be proud of yourself. Thank you very much and congratulations again to you