The provided text is a transcription of a 20-minute full-body workout video. The workout is divided into four sets, each with a series of exercises that target different muscle groups. The exercises include:
Set 1:
- Lateral jumps
- Caesar jacks
- Shuffling from side to side
- Skaters
- Low lunge to high knee
- Burpees
- Star Jacks
Set 2:
- Alternate plank kicks
- Push-ups with arm raises
- Bicycle crunches
- Reverse plank
- Crab toe touches
- Plank walks
- Swimmers
- Roll-up jumps
Set 3:
- Jumping lunges
- Cross Jacks
- Side lunges
- In and out squats
- High knees
- Mixed lunges
- Tuck jumps
Set 4 (targeting abs):
- Alternating toe touches
- Single-leg crunches
- Plank toe-touches
- Reverse crunch variations
- Crunches
- Plank hold
Throughout the workout, the instructor emphasizes the importance of engaging the core, listening to the body, and taking breaks when needed. The instructor also encourages viewers to share their progress on social media and invites them to participate in the next workout program.
Here are the key facts extracted from the text:
1. The workout is 20 minutes long.
2. The workout is divided into 4 sets.
3. Each set has 4-5 exercises.
4. The exercises include lateral jumps, Caesar jacks, shuffle from side to side, skaters, low lunge into a high knee, burpees, star Jacks, alternate plank kicks, push-ups, arm raises, bicycle crunches, reverse plank, crab toe touches, walking from side to side, swimmers, roll up jump, jumping lunges, cross Jacks, side lunges, in and out squats, high knees, tuck jumps, alternating toe touches, single leg crunches, playing toe-touches, and reverse crunch variations.
5. Low-impact versions of the exercises are available for those who need them.
6. The workout targets the full body, including the legs, core, and abs.
7. The workout can be modified to suit individual needs and fitness levels.
8. A 4-week schedule for the workout is available on the instructor's website.
9. The instructor encourages viewers to share their progress on social media.
10. The workout ends with a 30-second plank hold.
11. A cooldown stretch is recommended after the workout.
12. The instructor invites viewers to turn on notifications for their next workout program.