The transcript is a recording of a Pilates workout led by an instructor named Kelly. The workout focuses on the lower body and includes a variety of exercises such as leg raises, hamstring extensions, and bridges. Kelly provides guidance and encouragement throughout the workout, emphasizing the importance of proper form and controlled movements. The workout is designed to be done in intervals with minimal rest time, and Kelly offers modifications and variations to suit different fitness levels. The workout concludes with a final exercise and a reminder to cool down and stretch afterwards.
Here are the key facts from the text:
1. The speaker's name is Kelly, and she is with Fitness Winter Comm.
2. A new free workout video is shared every Monday morning.
3. The workout is a lower body intensive Pilates routine.
4. No equipment is needed except for an optional exercise mat.
5. The workout includes intervals of 40 seconds on with 10 seconds rest.
6. The first exercise is an outside leg raise with a pulse at the top.
7. The routine targets the outer thigh, glutes, and lower body.
8. The exercises are modified to make them more challenging.
9. The workout includes a kneeling side leg raise, hamstring extension, and bridge.
10. The routine also includes flutter kicks, single leg drops, and side side hip raises.
11. The final exercises are a FAC bow and swimmers.
12. The workout is approximately 21 minutes long.
13. It is recommended to cool down and stretch after the workout.