Here is a concise summary of the provided text:
**Workout Summary: 10-Minute Standing Abs Routine**
* **Duration:** 10 minutes
* **Exercises:** 10 (each lasting 45 seconds)
* **Equipment:** Weighted objects (e.g., medicine ball, dumbbell, or alternatives like a can of beans or water bottle)
* **Exercises Listed:**
1. Standing Pike Crunch
2. Captain Morgan Diagonal Pass
3. Jumping Oblique Twist
4. Torso Rotation (stretch and exercise)
5. High Knee Chop (both sides)
6. Waist Pinchers (both sides)
* **Key Focus Areas:** Abs, Obliques, Hip Flexors, Lower Back, and Core muscles overall
* **Instructions Emphasized:** Slow and controlled motions, proper form, and quick contractions (where applicable)
Here are the key facts extracted from the text, keeping each fact as a short sentence and numbered for reference:
1. The workout routine consists of 10 different exercises.
2. Each exercise is performed for 45 seconds.
3. Weighted objects are required, which can be medicine balls, dumbbells, cans of beans, or bottles of water.
4. The first exercise is the "Standing Pike Crunch".
5. The second exercise is the "Captain Morgan Diagonal Pass".
6. The third exercise is the "Jumping Oblique Twist".
7. The fourth exercise is the "Torso Rotation", which also serves as a stretch.
8. The fifth exercise is the "High Knee Chop".
9. The sixth exercise is the "Waste Pinchers" (note: might be a transcription error, potentially "Waist Pinchers").
10. Exercises are performed on both sides of the body where applicable.
11. The entire workout routine lasts approximately 10 minutes.