The text appears to be a transcript of a full-body cardio workout led by Rhys and Amy. The workout is divided into three rounds, each containing six exercises. The exercises include pop squats, leg raise to toe touch, star toe touch, push-ups, and burpees. Between each round, there is a one-minute rest period.
The workout begins with a warm-up period, which includes jumping jacks and alternating toe touches. The warm-up is designed to increase heart rate and loosen up the body. After the warm-up, the actual workout begins. Each exercise is performed for 45 seconds, followed by a 15-second rest. The workout consists of three rounds, with a one-minute rest between each round.
The final part of the workout is an AMRAP (As Many Rounds As Possible) finisher, which includes alternating jackknife, up-down plank, and twisting mountain climber exercises. The AMRAP finisher continues for as long as possible within a four-minute time limit.
Throughout the workout, Amy provides encouragement and instructions, and Rhys demonstrates each exercise. They also provide modifications for those who may need them, such as allowing participants to bend their knees during the pop squats or performing the twisting mountain climber with one hand.
In summary, this is a high-intensity, full-body cardio workout that includes a mix of squats, planks, and burpees, along with an AMRAP finisher. The workout is designed to increase heart rate and improve overall fitness, and it includes modifications to accommodate a range of fitness levels.
Some possible facts extracted from the text are:
- The text is a transcript of a video about a full body cardio workout with an amrap finisher.
- The video features two instructors, Rhys and Amy, who demonstrate the exercises and give instructions and modifications.
- The workout consists of three rounds of six exercises, each for 45 seconds with 15 seconds rest, and a one minute rest between rounds.
- The six exercises are pop squat, leg raise to toe touch, star toe touch, push-up, burpee, and amrap finisher.
- The amrap finisher is a four-minute circuit of three exercises, each for eight reps: alternating jackknife, up down plank, and twisting mountain climber.
- The cool down consists of several stretches, such as child's pose, downward facing dog, arm across the body, and arm behind the head.