The provided text is a transcript of a workout session led by an instructor. The session consists of several exercises, including marching, backward kicks, squats, knee raises, and tiptoeing. The instructor encourages participants to work at their own pace, respect their limits, and maintain proper breathing techniques throughout the exercises. The session is divided into rounds, with 30-second rest periods in between. The instructor also provides modifications for participants who may find certain exercises challenging. The session concludes with a congratulatory message and an invitation to the next class.
Here are the key facts extracted from the text:
1. The workout burns more calories than an hour of walking.
2. Each exercise is performed for 35 seconds, followed by 10 seconds of rest.
3. The workout consists of multiple exercises, including marching, backward kicks, squats, and leg raises.
4. Participants are encouraged to do the exercises at their own pace and respect their limits.
5. Breathing techniques are emphasized, with participants instructed to breathe in through the nose and out through the mouth.
6. Participants can use a chair for support during some exercises if needed.
7. The workout is designed to improve blood circulation and avoid varicose veins and thrombosis.
8. The workout consists of three rounds, with rest periods in between.
9. Participants are encouraged to stay hydrated and take deep breaths during the rest periods.
10. The exercises are designed to strengthen the legs and improve muscle strength in the lower limbs.
11. The workout includes exercises to strengthen the calf muscles.
12. Participants are encouraged to listen to their bodies and rest if needed.
13. The workout is designed to be efficient and safe, with participants encouraged to do the exercises at their own pace.
14. The final exercise is done on tiptoes to strengthen the calf muscles and improve blood circulation.