This is a transcript of a cardio workout video that instructs the viewer to do various exercises for 30 seconds each, such as jogging, jumping, squatting, kicking, and touching the ground. The instructor motivates the viewer to keep up the rhythm and energy, and tells them how many exercises are left. The video ends with the instructor inviting the viewer to leave comments, like the video, and follow them on social media and their website.
Here are some key facts extracted from the text:
1. The text is a transcript of a cardio workout video with instructions and encouragement for the exercises.
2. The workout consists of two series of 15 exercises each, lasting 30 seconds each, with a short break in between.
3. The exercises include jogging, opening and closing, reverse gears and heels, scissors, heels to the gluteus, touches, swings, squats, jumps, kicks, planting and moving, knee slides, touch heel, touch down and up, and skipping.
4. The workout aims to burn fat, work the gluteus, squeeze the abdomen, and stretch the arms and legs.
5. The text ends with a farewell message and an invitation to follow the channel on social media and the website.