This is a possible summary:
Kelly from fitnessblender.com guides the user through a bodyweight hit cardio workout that consists of a five-minute warm-up, a 10-minute hit routine with five different exercises, and a five-minute cool down and stretch. She demonstrates each exercise and gives tips on form, intensity, and modifications. She also encourages the user to challenge themselves and enjoy the workout.
Here are some possible key facts extracted from the text:
1. The text is a transcript of a fitness video that includes a warm-up, a hit cardio workout, and a cool down.
2. The warm-up consists of 30 second intervals of light exercises such as boxer shuffle, up and over lateral steps, walk down plank, torso circles, jog in place, basic squat, alternating lunges, high kicks, butt kickers, and jumping jacks.
3. The hit cardio workout consists of five exercise groups: broad jumps plus two jumping jacks, pop squats, burpees with two front kicks, three switch foot jumps plus a reverse lunge, and slide shuffle plus a jump squat. Each exercise group is done for 20 seconds on and 10 seconds off four times.
4. The cool down consists of 20 second intervals of different stretches such as jog around, lateral step and row, toe touch circles, side lean, shoulder stretch, quad stretch, downward dog, pigeon stretch, plank calf stretch, cobra stretch, child's pose, and full body stretch.