The video is a 10-minute workout routine that targets the chest, shoulders, and biceps. The exercises include:
1. Push-ups with a weighted backpack for 20 seconds, followed by 30 seconds of rest.
2. Biceps curls with dumbbells, alternating between supine and hammer positions.
3. Quick push-ups for 20 seconds, followed by 30 seconds of rest.
4. Incline push-ups with raised hips to target the shoulders and triceps.
5. Hammer curls with dumbbells, alternating between arms.
6. A final set of push-ups with raised hips.
The routine is designed to be repeated for 1-3 laps, with 30 seconds of rest between each lap. The video also provides tips on proper technique and encourages viewers to share their progress in the comments.
Here are the extracted facts:
1. The workout lasts a minimum of 10 minutes.
2. If you have little time or physical fitness, you can do one round of the entire training, which will be 10 minutes.
3. You can repeat the workout if you have time and strength to continue.
4. You will need a couple of backpacks with some weight, such as water bottles or bags of rice, for the routine.
5. You can also use dumbbells or weights at home for some exercises.
6. The workout starts with push-ups on the floor with weight for 20 seconds.
7. If you can't do push-ups with weight, you can do them without weight.
8. The workout includes biceps exercises, such as supine curls and hammer curls.
9. The workout includes different types of push-ups, such as quick push-ups and push-ups with raised hips.
10. You can do the workout 1-4 times, with 1-3 times being a good range for most people.
11. The workout includes 6 series of pushes and 6 series of biceps exercises.
12. You can download a free guide on training to help you organize your routines and workouts.