This is a guided 15-minute full-body workout with dumbbells. The workout consists of 19 exercises, each lasting 30-40 seconds, with 5-20 seconds of rest in between. The exercises include squats, lunges, deadlifts, rows, planks, and more. The instructor provides guidance on proper form and technique throughout the workout. Participants can adjust the intensity by using lighter weights or bodyweight only. The workout ends with a final exercise and a call to action to like the video and wait for the next workout.
Here are the key facts extracted from the text:
1. The workout is 15 minutes long.
2. The workout consists of 19 exercises.
3. Each exercise is done for 30-40 seconds, with 5-20 seconds of rest in between.
4. A set of dumbbells is required, but alternatives or body weight can be used if dumbbells are not available.
5. The first exercise is a squat press.
6. The exercises include squat press, lateral raises, lunge curls, row to extension, up right row, lateral lunges, lateral tab rear delt fly, push-up rows, plank drag, need to squat, plank with one arm raise, side plank dip, crunch with dumbbell necks, staggered dead lift necks, balance on one leg with dumbbell curls, and standing crunches.
7. Some exercises require a fitness mat to protect the knees.
8. The workout includes rest periods and longer breaks.
9. The final exercise is standing crunches.
10. The workout ends with a wrap-up and a call to action to like the video and subscribe for more workouts.