The provided text appears to be a transcription of a 25-minute full-body workout video. The workout is divided into four sets, each consisting of various exercises targeting different parts of the body, including legs, upper body, and core.
The workout includes a mix of high-intensity and low-impact exercises, with modifications provided for those who need them. Exercises include planks, burpees, squats, lunges, mountain climbers, and more.
The instructor provides encouragement and guidance throughout the workout, emphasizing proper form and technique. The workout concludes with a series of cool-down exercises and a final congratulatory message.
Some of the specific exercises and sets include:
* Set 1: Plank with bunny hops, corkscrew, in and out, reverse plank, cross jack squats, 180-degree burpees, scissors, and broad jump hops.
* Set 2: Tuck jump high knee, dead lift into an upward jump, bunny hop followed by a tuck jump, knee to squat, jack claps, and squat jacks.
* Set 3: Push-up clap to a squat, spiderman planks, side plank snakes, reverse plank taps, crab cakes and eggs, shoulder taps, and walking legs forward.
* Set 4: Lateral walk followed by a push-up, hip dips, in and out, mountain climbers, bicycle crunches, lateral lunges, lunges, and high knees.
Overall, the workout is designed to be challenging but modifiable, with an emphasis on proper form and technique.
Here are the key facts from the text:
1. The workout has 31 exercises across 4 sets.
2. Each set has 30-40 seconds of exercise and 5-20 seconds of rest.
3. The workout targets legs, upper body, and abs.
4. A low-impact version is provided for every exercise.
5. The workout schedule can be found on the website.
6. Support is available through Discord and social media.
7. The exercises include plank with bunny hops, corkscrew, in and out, reverse plank, cross jack squats, 180-degree burpees, scissors, broad jump hop, tuck jump high knee, deadlift into an upward jump, bunny hop, tuck jump, knee to squat, jack claps, squat jacks, push-up clap to a squat, spiderman planks, side plank snakes, reverse plank taps, crab cakes and eggs, shoulder taps, lateral walk, and hip dips.
8. The workout has a 25-minute duration.
9. A cooldown and stretching are recommended after the workout.