Here is a concise summary of the provided text:
**Workout Overview**
* **Theme:** Fall Fit Full Body Workout Challenge - Back Workout
* **Duration:** Approximately 14 minutes
* **Exercises:** 14 moves with varying work and rest times (45s work/15-30s rest for intermediate, 30s work/30s rest for beginners)
* **Focus:** Engaging mind-muscle connection to target back muscles, improving posture
**Notable Exercise Mentions**
* W Back Extension
* Reverse Snow Angels
* Boat to Bend
* Rowboat (aka "Booty Slide")
* Cobra Push-Ups
* Superman to Push-Up
* Bird Dog Reach (final move)
**Call to Action**
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* Share favorite move in the comments
* Participate in the poll on Instagram (IG)
Here are the key facts extracted from the text, following your guidelines:
1. **Workout Details**:
* Part of the "Fall Fit Full Body Workout Challenge"
* Focuses on back workout
* Consists of 14 exercises
2. **Workout Structure**:
* Intermediate: 45 seconds of work, 15-30 seconds of rest
* Beginner: 30 seconds of work, 30 seconds of rest
3. **Exercise List (partial, as not all exercises were explicitly numbered)**:
1. W Back Extension
2. Reverse Snow Angels
3. Boat to Bend
4. Side to Side Back Extension
5. Rowboat (aka "Booty Slide")
6. Swimmers
7. Arm Flutters
8. Cobra Push-Ups
9. Lateral Pulls into Overhead Reach
10. Boat Flutter Kicks
11. Back Extension Side Reach
12. Superman to Push Up
13. Bird Dog Reach (final exercise)
4. **Workout Duration**:
* Approximately 14 minutes long
5. **Additional Notes**:
* Modifications for the workout are at the beginner level
* A sound cue indicates when to rest
* Emphasis on maintaining a "mind muscle connection" throughout the workout