Here is a concise summary of the provided text:
**Workout Details**
* **Program:** 2023 Hourglass Challenge
* **Focus:** Core and Glutes (although this specific workout focuses on Upper Body)
* **Duration:** 4 weeks
* **Workout Structure:** 2 sets, 18 exercises, 30-45s exercise time, 15-30s rest time
**Workout Overview (Upper Body)**
* Exercises (performed in two sets with brief rests in between):
1. Unspecified exercise (back and relax)
2. Lateral Raises
3. Shoulder Press
4. Rear Delt Fly
5. Renegade Row
6. Tricep Press
7. Single Arm Row
8. Hammer Curls
* Options: Can be done with or without weights; adjust weights based on comfort and form
**Additional Notes**
* Encouragement to work at own pace, especially for beginners
* Reminders to focus on proper form and engage relevant muscle groups
* Call to action at the end: Leave a comment, like the video, and look forward to the next workout.
Here are the key facts extracted from the text, excluding opinions, with each fact numbered and written as a short sentence:
**Workout Program Facts**
1. The program is called the "2023 Hourglass Challenge".
2. The program is a four-week long.
3. The program focuses on core and glutes.
**Workout Structure Facts**
4. The workout has two sets.
5. Each set contains 9 exercises.
6. The workout includes 15-30 seconds of rest between exercises.
7. Exercise duration is 30-45 seconds.
**Exercise Facts (by Name)**
8. **Upper Body Workout**: targets the upper body.
9. **Lean Forward with Dumbbells**: works the back.
10. **Lateral Raises**: targets shoulder muscles.
11. **Shoulder Press**: involves pressing dumbbells upwards from shoulder height.
12. **Renegade Row**: performed in a high plank position with alternating dumbbell lifts.
13. **Tricep Press**: done lying flat with knees bent, pressing dumbbells upwards.
14. **Single Arm Row**: performed with one dumbbell, bending at the elbow.
15. **Rear Delt Fly**: targets back muscles, with feet hip-width apart.
16. **Hammer Curls**: involves curling dumbbells up with stationary upper arms.
**Miscellaneous Facts**
17. The full schedule is available on the creator's website.
18. There are five new episodes for this program.
19. Weights are optional, and lighter weights are recommended for beginners.