Here is a concise summary of the provided text, which appears to be a transcript of a guided home workout video:
**Workout Summary:**
* **Format:** 3 sections with varying focuses and durations
* **Section 1:** 6 minutes, Full Body Fat Loss
+ Exercises: Curtsy Lunge Jumps, Wide Squat Jumps, Kneel-to-Stand, Reverse Lunge, Burpees
* **Section 2:** 10 minutes, Abs and Fat Burn
+ Exercises: Wall Sit, Reverse Crunches, Forward Roll Ups, Side Planks (both sides), Full Plank, Mountain Climbers, Russian Twists
* **Section 3:** (duration not specified), Full Body
+ Exercises: Crab Walks, Squat Jumps, Curtsy Lunge Jumps (repeat), Plank with Shoulder Taps, Final Cardio Blast
* **Additional:** Invitation to join the instructor on Instagram for an additional live workout after completing this session.
Here are the key facts extracted from the text, numbered and in short sentences:
**Workout Structure**
1. The workout has three sections.
2. Section one lasts for 6 minutes, focusing on full-body fat loss.
3. Section two lasts for 10 minutes, focusing on abs and fat burn.
4. The workout returns to full-body exercises after section two.
**Exercises (in the order they appear)**
5. **Curtsy Lunge Jumps**: First exercise, with an option to jump.
6. **Wide Squat Jumps**: Second exercise, involving a squat and jump.
7. **Knee-to-Standing Jumps**: Third exercise, starting from a kneeling position.
8. **Reverse Lunge**: Fourth exercise, with an optional jump.
9. **Forward Roll-Up**: Exercise in section two, involving a forward roll.
10. **Side Plank**: Part of section two, with options for different levels (forearms, hands, knees, or feet).
11. **Full Plank with Leg Lifts**: Exercise following side plank.
12. **Mountain Climbers**: High-intensity exercise in a plank position.
13. **Russian Twists (or Octopus Twists)**: Exercise targeting core muscles.
14. **Crab Walks**: Exercise involving squatting and moving feet forward and backward.
15. **Repeat of Curtsy Lunge Jumps**: Later in the workout, with encouragement to step instead of jump if needed.
16. **Squat Jumps with Pop**: Involves squatting and jumping up.
17. **Plank Position with Foot Taps and Shoulder Taps**: Final exercise before the workout's conclusion.
**Miscellaneous**
18. The workout requires zero equipment.
19. Participants are encouraged to take a quick sip of water between sections.
20. There's a mention of an Instagram Live workout to follow.