Here is a concise summary of the provided text:
**Workout Summary**
* **Type:** 20-minute standing abs workout
* **Structure:** 24 exercises, 40 seconds each, with 10 seconds rest in between and longer rests between sets
* **Focus:** Targeting upper, lower, and side abs with standard exercises (no yoga mat needed)
* **Intensity:** Moderate to challenging, with emphasis on slow and controlled movements to maximize burn
* **Workout Progression:** Divided into two halves, with a 30-second rest in between, and increasing intensity towards the end
* **Conclusion:** Ends with a congratulatory message, encouragement to stretch, and a preview of the next workout.
Here are the key facts extracted from the text, without opinions, in short sentences with numbers:
**Workout Structure**
1. The workout consists of 24 exercises.
2. Each exercise lasts for 40 seconds.
3. There is a 10-second rest between exercises.
4. Longer rests are included between sets.
**Exercise Details**
5. Exercise 1: "Toes Touch" - Lift one leg straight up to touch toes with opposite arms.
6. Exercise 3: "Torso Twist" - Twist torso from side to side with palms together and arms straight.
7. Exercise 4: "Side and Opposite Crunch" - Lift knee up with side crunch to touch elbow.
8. Exercise 7: "Elbow Tap" - Twist torso to tap elbow with opposite knee.
9. Exercise (no number mentioned): "Knife Round the World" - Crunch abs to bend and lift torso in a circular motion.
10. Exercise (no number mentioned): "Side Drop" - Drop body to one side and squeeze side abs to lift back up.
11. Exercise 14: "Other Side" - Same as Exercise 13, on the other side.
12. Exercise 15: "Crunch to Me" - Crunch and curl torso, lifting one knee up, alternating sides.
13. Exercise 16: "Knee Taps" - Squeeze abs to bring knee up and tap with hands.
14. Exercise 18: "Like Circle" - Work lower abs to bring one knee up, then to the side, making a circle.
15. Exercise 19: "Other Side" (Like Circle) - Same as Exercise 18, on the other side.
16. Exercise 20: "Torso Twice" - Squeeze abs more with each turn, same as Exercise 3.
17. Exercise 21: "Side and Opposite Crunch" (again) - Same as Exercise 4.
18. Exercise 23: "Knee Tap" (again) - Same as Exercise 16.
19. Exercise 24: "Other Side" (final one) - Last exercise, details not specified.
**Workout Duration and Completion**
20. The workout is approximately 20 minutes long.
21. The workout ends with stretching and applause.