Here is a concise summary of the provided text:
**Subject:** A 10-minute home workout session
**Format:** Guided exercise routine with timed intervals (mostly 45 seconds per exercise)
**Exercises (9 in total):**
1. Warm-up (arm raises)
2. Avocado (body lift and hold)
3. River Strand (leg raises in plank position)
4. Huu Touch (heel touches in seated position)
5. Fractal Likes (leg movements while lying down)
6. Citrate (straight-line plank with leg lift)
7. Mark Lumpur (knee "bicycle" movements in tabletop position)
8. Abdominal Sit-ups (traditional sit-ups)
9. (Final exercise not explicitly named, but described as maintaining a position for 45 seconds)
**Key Points:**
* Suitable for beginners and all levels
* Emphasis on controlled movements, breathing, and engaging core muscles
* Encouragement to repeat the 10-minute routine for 2-4 rounds with breaks in between
* Part of a larger series with more exercises available on the creator's channel.
Here are the extracted key facts, each with a number and in short sentences, excluding opinions:
1. **Duration of the training session**: Approximately 10 minutes.
2. **Number of exercises in the session**: At least 9 (as mentioned "the 9th song which is citrate...").
3. **Exercises do not require tools**: No equipment is needed for the exercises.
4. **Targeted muscle groups**:
* Abdominal muscles (multiple exercises)
* Intercostal muscles (Exercise 9: Citrate)
* Strength and balance (overall focus)
5. **Exercise durations**:
* Most exercises: 45 seconds
* Some transitions and preparations: 5-15 seconds
6. **Recommended practice rounds**:
* Minimum: 1 round
* Suggested: 3-4 rounds with 1-2 minute breaks
7. **Channel information**:
* The trainer has a channel with additional exercise videos.
* Mention of a "Shin Channel's relic" for breathing instructions.
8. **View count at a certain point**: 396 views (during the livestream/recording)