Here is a concise summary of the provided transcript:
**Title:** Plank with Twist Workout Challenge
**Summary:**
* Introduction: Welcome to a new workout routine, focusing on a single exercise: Plank with Twist.
* **Challenge:**
+ 120 Plank with Twist reps, 12 series, 10 reps each, with 10-second rests.
+ Perform 5 times a week for 15 days.
* **Additional Tips:**
+ Maintain proper plank form (neutral hips, aligned spine, and engaged abs).
+ Optional: Take apple cider vinegar with water before/after meals to enhance metabolism.
* **Workout:** Guided completion of the 12 series with encouragement and motivational remarks.
* **Cool Down:** Stretching exercises to relax worked muscles and reduce next-day pain.
* **Conclusion:**
+ Congratulations on completing the workout.
+ Encouragement to fight for personal dreams and goals.
+ Call to subscribe to the channel for more content.
Here are the extracted key facts in short sentences, numbered for reference:
1. The workout routine consists of a single exercise: Plank with Twist.
2. The goal is to do 120 Planks with Twists for 15 days.
3. The routine is divided into 12 series, 10 repetitions, with 10 seconds of rest in between.
4. The total workout time is approximately 8 minutes.
5. The routine should be done 5 times a week.
6. A correct plank position requires hips in a neutral position, spine aligned with legs, and a small curvature at the head.
7. The instructor recommends taking 2 tablespoons of organic apple cider vinegar with the mother in half a glass of water, 15 minutes before or after breakfast or eating, for 15 days to enhance metabolism.
8. The waist area's appearance is largely dependent on the abdominal area surrounding it.
9. Knowing one's body type is crucial for this challenge.
10. Stretching exercises are provided after the plank routine to help avoid muscle pain.
11. The stretching exercises include:
* Kneeling with hands back (hold for 10 seconds)
* Raising hips while kneeling (hold for 10 seconds)
* Crossing legs, stretching spine (hold for a moment)
12. The workout and stretching routine should be repeated for 15 days to see impressive changes.