Here is a concise summary of the provided text:
**Title:** 10-Minute Abs Workout (Implicit)
**Summary:**
* **Duration:** 10 minutes
* **Exercises:** 18 (with variations for those without equipment)
* **Format:** 15-30 seconds of exercise + 5-10 seconds of rest
* **Equipment:** Light to medium dumbbells (or alternatives like water bottles)
* **Workout Overview:**
1. Warm-up and intro (0:00 - 0:30)
2. Core-focused exercises (e.g., In & Out Twist, Alternate Scissor Hip Lifts, Sit Up Press, Plank Drag Through, etc.)
3. Mid-workout encouragement and side swaps (~5 minutes in)
4. Final exercises (e.g., Double Crunches, Single Leg Crunches, Glute Bridge Match, etc.)
5. Cool-down and outro (~10 minutes in)
* **Additional Notes:**
+ Encouragement to share progress on social media
+ Reminder to check the creator's website for daily schedules and recipes
+ Call to action for engagement (likes, comments) to support the channel
Here are the key facts extracted from the text, each with a number and in short sentences:
1. **Workout duration**: The workout is approximately 10 minutes long.
2. **Equipment options**: The workout can be done with or without dumbbells.
3. **Alternative equipment**: If no dumbbells are available, a filled water bottle can be used as a substitute.
4. **Workout structure**: Exercises are done for 15-30 seconds, followed by 5-10 seconds of rest.
5. **Number of exercises**: There are 18 exercises in the workout.
6. **Workout type**: The workout focuses on abs/core exercises.
7. **Additional resources**:
* The full daily schedule is available on the instructor's website.
* Daily recipes are also available on the instructor's website.
8. **Community sharing**:
* Participants are encouraged to share their progress on Instagram and YouTube.
9. **Workout exercises** (individual facts for each exercise, focusing on key aspects):
* **1. In and Out Twist**: Done in a seated position with knees pulled towards the chest.
* **2. Alternate Scissor Hip Lifts**: Performed on a mat with dumbbells raised vertically.
* **3. Sit Up Press**: Involves lifting a dumbbell forward and upwards from a seated position.
* **4. Plank Drag Through**: Done in a high plank position, dragging a dumbbell from one side to the other.
* **5. Climber Taps**: Involves tapping knees with a dumbbell in a high plank position.
* **6. Seated Cycle**: Performed with feet off the ground, leaning back slightly.
* **7. Bent Leg Crunch**: Done on a mat, crunching with dumbbells towards the feet.
* **8. Single Leg Crunch with Twist**: Involves crunching towards one leg and then the other.
* **9. Side Plank Dips**: Performed on each side, dipping hips down and back up.
* **10. Double Crunches**: Done on a mat, breaking towards the feet with a dumbbell.
* **11. Roll Up Twists**: Involves rolling up into a seated position and twisting.
* **12. Single Leg Crunches**: Similar to #7, but without the twist.
* **13. Glute Bridge Match**: Lifts hips up, bringing a dumbbell towards the knees.
* **14. Dead Bug Necks**: Involves lifting dumbbells vertically while extending one leg at a time.
* **15. Slow Plank Jacks**: The final exercise, combining a low plank with slow jacks.