Here is a concise summary of the provided text:
**Workout Summary**
* **Type:** 10-minute Abs Workout
* **Equipment:** Optional light to medium dumbbells (or alternatives like water bottles)
* **Exercises (18):**
1. In and Out Twist
2. Alternate Scissor Hip Lifts
3. Sit Up Press
4. Plank Drag Through
5. Climber Taps
6. Seated Cycle
7. Bent Leg Crunch
8. Single Leg Crunch (each side)
9. Double Crunches
10. Roll Up Twists
11. Side Plank (each side)
12. Single Leg Crunches
13. Glute Bridge Match
14. Dead Bug Necks
15. Slow Plank Jacks
+(3 exercises mentioned but not detailed: Short Rest, High Plank, Seated on Mat)
* **Intensity:**
+ 15-30 seconds per exercise
+ 5-10 seconds rest between exercises
* **Additional:**
+ Full daily schedule and recipes available on the creator's website
+ Encouragement to share progress on Instagram and YouTube
Here are the key facts extracted from the text, each with a number and in short sentence form, excluding opinions:
1. The workout duration is approximately 10 minutes.
2. The workout can be done with or without dumbbells.
3. A full daily schedule is available on the instructor's website.
4. Daily recipes are also available on the instructor's website.
5. The workout consists of 18 exercises.
6. Each exercise has a duration of 15-30 seconds, followed by a 5-10 second rest.
7. A light to medium weight dumbbell is recommended.
8. Alternative low-impact exercises are available for those without equipment.
9. Household items (e.g., a filled water bottle) can be used as substitutes for dumbbells.
10. The workout includes exercises such as:
* In and Out Twist
* Alternate Scissor Hip Lifts
* Sit Up Press
* Plank Drag Through
* Climber Taps
* Seated Cycle
* Bent Leg Crunch
* Single Leg Crunch
* Double Crunches
* Roll Up Twists
* Single Leg Crunch ( alternate leg)
* Side Plank (both sides)
* Glute Bridge Match
* Dead Bug Necks
* Slow Plank Jacks
11. Rest periods of 5-10 seconds are taken between exercises.
12. Longer breaks can be taken if needed, but are discouraged to maintain workout intensity.
13. The final exercise (Slow Plank Jacks) is done in a low plank position.