The text appears to be a transcript of a cardio workout routine. The workout starts with a 30-minute intense cardio session. The participants are instructed to start by waiting for a signal and rubbing for 30 seconds. The routine involves a series of exercises including knee lifts, arm movements, squats, and jumping. The participants are encouraged to follow the rhythm and maintain a high heart rate. The workout also includes specific exercises to target the gluteus muscles, such as squats and jumping exercises. The routine ends with a series of squats, ending with the final countdown. The workout concludes with a final round of kicks and a recovery period.
1. The workout begins with intense cardio for 30 minutes.
2. The participants start the workout by waiting for a signal and rubbing for 30 seconds.
3. The workout includes exercises that involve warming up, raising heart rate, and changing knees.
4. Participants are instructed to change knees and perform arm movements for 30 seconds.
5. The workout also includes exercises that involve knee and arm movements, squats, and changing knees.
6. Participants are advised to tighten their abdomen when raising the knee.
7. The workout includes exercises that involve changing knees, squats, jumping, and squeezing the gluteus.
8. Participants are instructed to perform exercises with rhythm and enthusiasm.
9. The workout ends with a final exercise that involves jumping, stretching, and extending the movement.
10. The workout is divided into two series, with a break in between to allow participants to recover.