John leads a cardio workout session suitable for home or outdoor settings. The session includes a warm-up phase with stretching exercises, followed by three phases of cardio exercises such as running in place, high knees, jumping jacks, and squats. Each phase increases in intensity, and the session concludes with a cool-down and stretching to aid recovery. John is joined by Walter and Alyssa, who demonstrate the exercises alongside him.

Why is it important to stretch before starting a workout?

• To increase muscle mass

• To prevent injuries and warm up muscles

• To improve flexibility instantly

• To burn more calories

What is the main focus of the side lunges exercise?

• Stretching the hip flexors

• Improving balance

• Increasing heart rate

• Strengthening the arms

Which exercise is NOT part of the warm-up phase?

• Push-ups

• Jumping jacks

• Running in place

• High knees

During the warm-up phase, what is emphasized alongside the exercises?

• Strength

• Endurance

• Breathing and rhythm

• Speed

What is the purpose of increasing the pace during the intensified cardio phase?

• To reduce workout time

• To improve cardiovascular endurance

• To build muscle

• To enhance flexibility

Which muscle groups are primarily targeted during high knees?

• Back and chest

• Hamstrings and quads

• Calves and ankles

• Arms and shoulders

What should you focus on during the intensified cardio phase to avoid fatigue?

• Speed

• Breathing control

• Jump height

• Arm movement

Why is it important to stretch after a workout?

• To increase muscle size

• To aid in muscle recovery

• To burn more calories

• To improve sleep

Which stretch is recommended for loosening up after an intense workout?

• Arm circles

• Toe touches

• Neck rolls

• Hip flexor stretch

What is the final phase of the workout session?

• Strength training

• Cardio blast

• Cool down and recovery

• Flexibility exercises