The given text appears to be a transcript of a fitness video, specifically the 2023 Hourglass Challenge, which is a four-week program focusing on core and glutes exercises. The video is led by an instructor who guides the viewers through a series of exercises, including lunges, squats, deadlifts, and leg raises, with varying sets and repetitions.
Throughout the video, the instructor provides encouragement and feedback, emphasizing the importance of proper form and engagement of the core and glutes. The transcript also includes music and applause, indicating that the video is a lively and motivational workout session.
The workout is divided into sets, with rest periods in between, and the instructor provides instructions and motivation to help viewers complete the exercises. The transcript ends with the instructor congratulating the viewers on completing the workout and encouraging them to share their thoughts and feedback.
Here are the key facts extracted from the text:
1. The program is called the 2023 hourglass challenge.
2. The program is a four-week workout focusing on the core and glutes.
3. The full schedule is available on the website.
4. There are five new episodes for this program.
5. The workouts can be done with or without weights.
6. The workout consists of 19 exercises across three sets.
7. Each exercise is done for 45-60 seconds, followed by 15-30 seconds of rest.
8. The workout includes exercises such as lunges, squats, deadlifts, and leg raises.
9. The program is divided into three sets, with longer rest periods in between.
10. The workout includes a variety of exercises that target the glutes and core muscles.
11. The program is designed to help participants improve their overall fitness and strength.
12. The workout includes a cool-down period at the end.
13. The program encourages participants to work at their own pace and take regular breaks.
14. The workout includes a variety of music and motivation to help participants stay engaged.
15. The program is designed to be completed in a specific order, with each set building on the previous one.