The video is a 50-minute full-body workout led by a fitness instructor. The workout consists of three sets, with 20 exercises in total. The exercises include a clean press, dumbbell swing, deadlift to row, squat lateral walk, burpees, lateral raises while lunging, step back with tricep kickback, curls while in a squat, plank row, and more. The instructor provides guidance on proper form and encourages viewers to use lighter weights if necessary. The workout is designed to be challenging but doable, and the instructor encourages viewers to rest when needed and stay hydrated throughout the workout.
Here are the key facts extracted from the text:
1. The workout is a 50-minute full-body workout.
2. The workout consists of three sets of 20 exercises.
3. Each exercise is done for 30-40 seconds, with 5-20 seconds of rest in between.
4. A set of light and heavy dumbbells is required for the workout.
5. The first exercise is a clean press.
6. The clean press involves squatting down with a dumbbell, lifting it up to the chest, and pressing it upwards.
7. The second exercise is a dumbbell swing.
8. The dumbbell swing involves hinging on the hips, activating the glutes, and swinging the dumbbell upwards.
9. The third exercise is a deadlift to row.
10. The deadlift to row involves standing shoulder-width apart, pushing the hips back, and lifting the dumbbell up.
11. The workout includes burpees, which can be done with or without weights.
12. The workout includes lateral raises while lunging.
13. The workout includes a step back with tricep kickback.
14. The workout includes curls while in a squat.
15. The workout includes a plank row.
16. The workout includes a plank pull-through.
17. The workout includes a rear delt fly.
18. The workout includes an upright row.
19. The final exercise is a lunge.
20. The workout is part of a three-week program.