These exercises all require a high level of fitness and should only be performed by persons who can complete the intermediate level 2 exercises with ease.
A good warm up and stretch should be carried out, ideally skipping for 15 - 20 minutes.
Throughout the exercises, you should look at taking in sips of water to stay hydrated and stretch your muscles to help blood flow.
Look at working these exercises into a timed circuit so that your working each exercise for a time of 45 seconds, with a 15 second break between each exercise.
At the end of all the exercises, spend 2 minutes taking in some fluid and wiping away the sweat, before repeating again for a further two more complete sets.
If you become tired, then reduce the time of the exercise down to 30 seconds, however try and keep the rest period the same.
As you become fitter look at adding other exercises, or reduce the rest time and increase the workout time.
The Circuit Training section will give you further ideas as to how you can create different workouts for yourself.
