Here is a concise summary of the provided text:
**Workout Summary**
* **Goal:** Define and tone inner thighs, achieve a slim waist
* **Duration:** Approximately 20 minutes (3 sets, 6 minutes each, with breaks)
* **Workout Structure:**
1. Warm-up (5 minutes)
2. Three sets of four exercises, each with 45 seconds of work + 15 seconds of rest
* **Exercises:**
1. Sumo Squat with Twist
2. Sumo Squat with Leg Raise
3. Jumping Side to Side (lateral lunges)
4. Plank Jumps (mountain climbers with a plank position)
* **Tips:**
+ Focus on proper technique over speed
+ Eat clean to support workout goals
+ Do the workout 3 times a week, every other day
* **Additional Resources:** Meal plans available; follow on YouTube, Facebook, Instagram, and Twitter for more fitness content.
Here are the key facts extracted from the text, keeping each fact concise and numbered, without opinions:
**Workout Details**
1. **Duration per set**: 6 minutes long
2. **Number of sets**: 3 sets
3. **Workout time per exercise**: 45 seconds of work + 15 seconds of rest
4. **Total workout duration**: Less than 20 minutes
5. **Recommended frequency**: 3 times weekly, every other day
**Exercises**
6. **First exercise**: Sumo Squat and Twist
7. **Second exercise**: Sumo Squat with Leg Raise
8. **Third exercise**: Jumping Side to Side (like slight lunges)
9. **Fourth exercise**: Plank position with alternating leg raises (referred to as "Melting the Fiber Glass John Plank")
10. **Final exercise**: Mountain Climber with Jump (referred to as "Wall Mountain Climber with John Flag")
**General Instructions**
11. **Warm-up required**: At least 5 minutes long
12. **Cool-down**: Not explicitly mentioned, but rest periods are indicated between sets
13. **Hydration**: Encouraged to drink water if needed during rest periods
14. **Diet**: Suggested to check out accompanying meal plans for optimal results
**Channel & Social Media**
15. **YouTube Channel**: Exists, with a request to like, share, and subscribe
16. **Website**: Exists, with a request to visit
17. **Social Media**: Johanna is on Facebook, Instagram, and Twitter, with a request to follow for updates.