Here is a concise summary of the provided text:
**Workout Overview**
* **Duration:** 20 minutes
* **Type:** Full-body weighted workout (with no-equipment alternatives)
* **Exercises:** 22 exercises across 2 sets, with 30-50 seconds of work and 10-30 seconds of rest
**Workout Structure**
* Set 1: 11 exercises (with brief rests in between)
* 2-minute break
* Set 2: Repeat of Set 1 exercises (with brief rests in between)
**Notable Details**
* Uses dumbbells (with options for lighter weights or no equipment)
* Exercises target chest, legs, arms, glutes, and abs
* Emphasis on proper form and sufficient rest to avoid injury
* Additional announcements: new website feature, fitness equipment range, and activewear launch on Walmart.com.
Here are the key facts extracted from the text, numbered and in short sentences:
**Workout Details**
1. The workout is 20 minutes long.
2. It's a full-body workout targeting chest, legs, arms, glutes, and abs.
3. The workout can be done with or without equipment (dumbbells).
**Website and Merchandise**
4. The instructor has a brand new website with a full program schedule.
5. A new feature allows working out in a team of friends on the website.
6. The instructor has launched a fitness equipment range.
7. A new activewear range is available at Walmart.com.
**Workout Structure**
8. The workout consists of two sets with 22 exercises.
9. Each exercise lasts 30-50 seconds, with 10-30 seconds of rest in between.
10. After the first set, there is a longer break (optional 2 minutes).
**Exercises (listed in the order they appear)**
11. Dumbbell Snatch
12. Deadlift with Dumbbell Fly
13. Lateral Lunge Curl
14. Kneeling to Squat Position (bodyweight)
15. Burpees to Press (with lighter dumbbells)
16. Zotman Curls
17. Static Lunges
18. Squats with Front Raises
19. Plank Tricep Kickback
20. (Second set repeats the exercises with an option for heavier dumbbells)
21. Additional exercises in the second set (before repeating):
* Diamond Triceps (not in the first set's explicit list, but implied in the second)
**Miscellaneous**
22. Rest times are indicated throughout the workout (e.g., 10 seconds, 30 seconds, optional 2-minute break).
23. The instructor encourages feedback (likes, comments, sharing).