Here is a concise summary of the provided text:
**Title:** Full Body 15-Minute Circuit Workout
**Instructor:** Holly Donkey
**Workout Overview:**
1. **Warm-up & Arms** (0:00 - 1:30): Arm circles and single-arm pulls
2. **Core** (1:30 - 6:00): Plank push-ups, woodchoppers, sit-ups, boat pose, and crunches
3. **Legs & Glutes** (6:00 - 14:00): Lunges, side kicks, leg raises, cross kicks, donkey kicks, and leg swings
4. **Final Move** (14:00 - 15:00): Bridges and leg opens/closes
**Workout Conclusion:**
* Cool down by bringing legs to chest
* Call-to-action: Subscribe for more workouts and visit the instructor's website for exclusive health and fitness tips
* Encouragement to share preferred workout element (arms, abs, legs, or bum) in the comments.
Here are the key facts extracted from the text, excluding opinions, with each fact numbered and presented in short sentences:
**Workout Details**
1. The workout is a full-body 15-minute circuit.
2. The workout is led by an instructor named Holly.
**Exercise Sequence**
3. The workout starts with arm circles.
4. Arm circles are followed by plank push-ups (with a modified knee option).
5. Tricep dips are performed after push-ups.
6. Woodchoppers (targeting abs and obliques) come next.
7. Sit-ups with a boat pose hold are part of the sequence.
8. Crunches (including straight leg crunches) are performed.
9. A legs and glutes sequence follows, including:
* Lunges with side kicks
* Leg raises
* Cross kicks
* Donkey kicks
* Leg swings
10. The final exercise is bridges (glute squeezes).
**Exercise Instructions**
11. During arm circles, keep arms straight and fingers pointed.
12. In plank push-ups, keep the back straight and navel sucked into the spine.
13. In tricep dips, avoid sitting completely on the floor.
14. During woodchoppers, breathe out when arms come down and in when they go up.
15. In sit-ups with boat pose, engage the entire core and challenge stability.
16. For crunches, lift chin up, and shoulder blades slightly off the floor.
17. In leg raises, keep legs straight and toes pointed.
18. For cross kicks, keep legs bent at a 90-degree angle.
19. During donkey kicks, keep the foot flexed and squeeze on the way up.
20. In bridges, squeeze glute muscles and lift as high as possible.
**Post-Workout**
21. The workout ends with bringing legs to the chest.
22. Viewers are prompted to subscribe for more workouts.
23. Exclusive health and fitness tips are available on the instructor's website (Holly Doll Keep Calm).