The provided text appears to be a transcript of a 20-minute full-body workout video, specifically the 2023 Hourglass Challenge. The workout consists of 20 exercises across four sets, with 30-60 seconds of exercise time and 15-30 seconds of rest in between. The exercises focus on core and glutes, and can be done with or without weights. The workout is led by an instructor who provides guidance and encouragement throughout the video. The exercises include squats, lunges, deadlifts, planks, and more. The instructor emphasizes the importance of consistency, increasing weights over time, and proper form. The workout ends with a call to action, encouraging viewers to share their experience in the comments and to increase or decrease weights for the next attempt.
Here are the key facts extracted from the text:
1. The workout is a 4-week program.
2. The program focuses on core and glutes.
3. The full schedule is available on the website.
4. There are 5 new episodes for this program.
5. The workout can be done with or without weights.
6. The workout is 20 minutes long.
7. There are weighted and non-weighted versions available.
8. If using weights, ideally have a set of light and heavy dumbbells.
9. The workout consists of 20 exercises across 4 sets.
10. Each exercise is done for 30-60 seconds, with 15-30 seconds of rest in between.
11. The workout includes exercises such as squats, lunges, deadlifts, and glute bridges.
12. The workout can be modified to suit individual needs, such as using lighter weights or taking longer rest breaks.
13. The goal is to increase weights over time to build muscle mass.
14. Proper form and technique are important to avoid injury.
15. Rest and recovery are also important for muscle growth.
16. The workout includes a mix of strength training and cardio exercises.
17. The workout is designed to be challenging, but can be modified to suit individual fitness levels.
18. The program encourages users to push themselves and increase their weights over time.
19. The workout includes exercises that target the core, glutes, and legs.
20. The final exercise is a dumbbell hold and leg lift.