The provided text is a script for a high-intensity interval training (HIIT) workout video, led by an instructor named Kelli from Fitnessblender.com. The workout consists of a dynamic warm-up, followed by a series of 20-second exercises with 10-second rests in between. The exercises include various cardio and strength training movements, such as jumping jacks, mountain climbers, squats, lunges, and burpees. The workout is divided into three sections, with brief water breaks in between. The instructor provides encouragement, form corrections, and modifications throughout the workout. The video concludes with a cool-down and a reminder to stretch and hydrate after the workout.
Here are the key facts extracted from the text:
1. The workout is a HIIT (High-Intensity Interval Training) routine.
2. The routine consists of various exercises, each lasting 20 seconds, followed by a 10-second rest.
3. The warm-up exercises include jogging in place, high knee march, Buttkicker row, front kicks, overhead stretch, and walking down to a plank.
4. The main workout includes exercises such as high knees, mountain climbers, ski squat, lateral jumps, Burpees, split jumps, sidestep jumps, spider-man push-ups, single leg jackknife, broad jumps, jumping lunges, and "round of applause".
5. The workout also includes exercises such as fast feet, up and out jacks, star jumps, 2 knees plus a switchfoot, getups, plank jacks, power skips, side lunge center jump, squat hold burpees, push-ups, Russian twists, Oz squats, power curtsy, and 2 high kicks + a jump.
6. The final exercises include rocket squat, tall plank, butt kicker drops, three pulse lunges, tricep dip kicks, up-down plank, front kicks + squats, stutter jacks, split jump squat, my fly jacks, plyo side lunges, and squat jumps.
7. The workout is designed to be completed in a single session, with water breaks in between.
8. The workout is intended to be challenging, with the goal of pushing the participant to their limits.
9. The participant is encouraged to cool down and stretch after the workout.
10. A link to a cool-down routine is provided.
11. The participant is advised to drink lots of water after the workout.