Here is a concise summary of the provided text:
**Workout Overview**
* **Program:** "Get Tone Challenge" - Episode 1 (Full Body Workout)
* **Equipment:** Optional - Dumbbells (alternatives provided for no-equipment workouts)
* **Structure:** 5 sets, 24 exercises, 20-40s work + 10-30s rest
**Workout Highlights**
* Sets 1-2: Lunges with Lateral Raises, Squat Press, Bent Over Rows
* Sets 3-4: High Plank Rows, Plank Pull Overs, Curl to Press, Tricep Kickbacks
* Set 5: Squat Walks, Curtsy Lunges, Sumo Squats, Push Up Rows, Plank Lifts
**Additional Notes**
* New features: Team workout option on the website, new activewear range available at Walmart.com
* Calls to Action: Like, Comment, Share; Check out the website and store for more content and merchandise.
Here are the key facts extracted from the text, each given a number and kept as short sentences:
1. **Workout Title**: This is "Episode 1" of the "Get Tone Challenge".
2. **Workout Type**: It's a full-body workout.
3. **Equipment**: Dumbbells are used, but no-equipment variations are provided.
4. **Workout Structure**: The workout consists of 5 sets.
5. **Exercise Duration**: 20-40 seconds per exercise, with 10-30 seconds rest between sets.
6. **Dumbbell Weight**: A set of light to medium dumbbells is recommended.
7. **No-Equipment Alternative**: Participants can follow along without equipment, incorporating household items if desired.
8. **Website Feature**: A new website feature allows working out in a team of friends.
9. **New Product Launches**:
* A new activewear range is launched, available at Walmart.com.
* A fitness equipment range is also available.
10. **Workout Schedule**: The full program schedule can be found on the instructor's website.
11. **Total Exercises in Initial Sets**: 24 exercises across the first sets, divided into:
* Set 1 & 2: Lunge with Lateral Raise, Squat Press, Lift and Bent Over Row.
* Set 3: Burner Gate Row, Plank Pull Over, Curl to Press, Tricep Kickback.
12. **Later Set Exercises**:
* Set 4 repeats some exercises with variations (e.g., Tricep Kickback).
* Final Set includes Squat Walk, Curtsy Lunge, Sumo Squat, Push-Up Row, Plank Lift.
13. **Modification for Difficulty**:
* Option to swap to heavier weights in later sets.
* Alternative exercises for lower impact (e.g., lifting arms to the side instead of rows).
14. **Final Workout Elements**:
* Ends with a Plank Lift.
* Encouragement to check out the instructor's store for merchandise.