The provided text appears to be a transcription of a 20-minute full-body workout video. The workout is divided into three sets, each consisting of various exercises targeting different parts of the body, including the core, legs, and upper body.
Set 1:
- Hollow late circles
- Late roll-outs
- Scissors
- Angled V crunch
- Twisting chops
- B cycles
- Reverse crunches
- Late drops
- Plank reach through
- Roll-up foot tap
- Bicycle crunches
- Plank tabs
- Plank with hip dips
Set 2:
- Squat to toe tap
- Lateral lunge with side raise and crunch
- Deadlift to knee raise
- Push-up variations (push-up, downward dog, child's pose)
- Knee touches
- Squat reach jacks
- Knee walk to squat
Set 3:
- Overhead jacks
- Standing crunches
- Shoulder tap
- Downward dog knee tuck
- Tea raises
- Prone arm reach
- Reverse lateral walk
- In and out abs
- Straight leg crunches
Throughout the workout, the instructor encourages participants to engage their core, maintain proper form, and adjust the intensity level based on individual needs.
Here are the key facts extracted from the text:
1. The workout consists of three sets.
2. Each set has a duration of 30-50 seconds with a 5-15 second rest in between.
3. The first set includes exercises such as hollow late circles, late roll outs, scissors, angled v crunch, twisting chops, and b cycles.
4. The second set includes exercises such as plank reach through, roll up foot tab, bicycle crunches, push-up variations, knee touches, squat reach jacks, and knee walk to squat.
5. The third set includes exercises such as overhead jacks, standing crunches, shoulder tap, downward dog knee tuck, tea raises, prone arm reach, reverse lateral walk, and in and out abs.
6. Some exercises have low-impact variations for those who need them.
7. The workout also includes squats, lunges, and dead lifts.
8. The entire workout lasts approximately 20 minutes.
9. The workout can be included in a 15-day schedule available on the instructor's website.
10. The instructor encourages viewers to leave comments and likes, and to follow their progress.