This is a transcript of a 20-minute full body workout video from the Strong Nation series. The video features two instructors, Ailee and Aurelio, who demonstrate various exercises that are synchronized to the music. The exercises include fighting elements, such as punches, kicks, and elbow strikes, as well as cardio and core moves, such as squats, lunges, jumps, planks, and pikes. The instructors use a katana and a medicine ball as props to add intensity and fun to the workout. They also provide modifications and encouragement for different fitness levels. The video ends with a brief cool down and stretch.
Here are the key facts extracted from the text:
1. The text is a transcript of a workout video with two instructors, Ailee and Aurelio.
2. The workout consists of four songs, each with different exercises and movements.
3. The exercises include punches, kicks, squats, jumps, planks, and slams.
4. The instructors use props such as a sword (katana) and a medicine ball to add variety and challenge.
5. The instructors encourage the participants to use their core, exhale, land softly, and stay upright throughout the workout.
6. The workout is part of the Strong Nation 20-minute series.