Here is a concise summary of the provided text, which appears to be a transcript of a fitness workout video:
**Workout Summary:**
* **Format:** 3 sections with varying focuses
* **Section 1:** Full Body (6 minutes)
+ Exercises: Curtsy lunge jumps, wide squat pops, knee-driven exercises, wall sits, and more
* **Section 2:** Abs and Fat Burn (10 minutes)
+ Exercises: Reverse crunches, forward roll-ups, side planks, full planks with leg lifts, Russian twists, and more
* **Section 3:** Full Body (timing not specified)
+ Exercises: Crab walks, squats, curtsy lunge jumps (repeat from Section 1), plank jacks, shoulder taps, and a final core exercise
* **Additional Info:**
+ No equipment needed
+ Modifications provided for varying fitness levels
+ Announcement of a bonus workout on the instructor's (Lily Humphrey) Instagram Live following the video.
Here are the key facts extracted from the text, numbered and in short sentences:
**Workout Structure**
1. The workout has three sections.
2. Section 1: 6 minutes, full body fat loss.
3. Section 2: 10 minutes, abs and fat burn.
4. Section 3: (duration not specified), full body.
**Exercises by Section**
**Section 1**
5. Exercise 1: Curtsy lunge jumps.
6. Exercise 2: Wide squat with jump.
7. Exercise 3: Kneel-to-stand movement.
8. Exercise 4: Reverse lunge (with optional jump).
9. Exercise 5: (Not specified in provided text, but mentioned as "one down, five to go")
10. Exercise 6: (Not specified in provided text, but mentioned in the transition to Section 2)
**Section 2 (Abs and Fat Burn)**
11. Exercise 1: Reverse crunches in a diamond shape.
12. Exercise 2: Forward roll-up.
13. Exercise 3: Side plank (with options for difficulty).
14. Exercise 4: Full plank.
15. Exercise 5: Mountain climbers.
16. Exercise 6: Russian twist (with variations for advanced and beginners).
**Section 3**
17. Exercise 1: Crab walks into a squat.
18. Exercise 2: Repeat of Curtsy lunge jumps.
19. Exercise 3: Squat with a pop and jump.
20. Exercise 4: Plank position with foot jumps and shoulder taps.
**Miscellaneous**
21. The workout requires no equipment.
22. Participants are encouraged to step instead of jump if struggling.
23. A water break is suggested after completing Section 2.
24. An additional workout is mentioned, available on Instagram Live.