Welcome to Fitness Ahead level 3. This is a great place to start for the frequently exercising senior or if you have completed the level 2 course. The workouts are advanced difficulty, have some floor work, and are 20 minutes long. Make sure to warm up with the seated warm up exercise in the top of the right column. Then perform the exercise of the day and end with the seated cool down at the top of the right column. As your strength improves you may choose another course or advance to level 4. Glad you are in the Academy and starting to build your strength and stability.