The text appears to be a transcript of a cardio routine exercise session. The instructor, presumably a fitness trainer, guides the participants through a series of exercises designed to improve cardiovascular health and strengthen muscles. The routine includes a variety of exercises such as jogging, arm movements, squats, and jumps. The instructor encourages participants to maintain a consistent pace, hold on for specific durations, and make changes in the routine. The session ends with a final set of exercises and a motivational message.
1. The instructor, Giordani, introduces a cardio routine that starts with a jogging session.
2. The routine includes arm movements, alternating between bending and stretching the same arm.
3. The instructor sets a pace for the 30-minute warm-up period, but encourages participants to hold on until the end.
4. The routine includes a series of movements to be performed without stopping, such as heels to glutes, and arm opening and closing.
5. The instructor provides a countdown for the exercises, with specific numbers corresponding to different movements or pauses.
6. The routine includes periods of rest, where participants are encouraged to catch their breath and recover.
7. The instructor introduces a game with the wrist, where the palm looks up when it's close to the body.
8. The routine includes squat exercises, followed by arm movements and glute stretches.
9. The instructor encourages participants to change legs, repeating the same exercises on the other leg.
10. The routine includes jumps, forward and backward movements, and changes in pace or direction.
11. The instructor emphasizes the importance of not stopping during the routine, even when it gets intense.
12. The routine includes a final exercise of arm movements and glute stretches, followed by a countdown to finish the session.
13. The instructor provides a link to a 12-week plan on the PCV website for participants to achieve their fitness goals.
14. The instructor thanks the participants and encourages them to follow along on social media for more workouts.