Here is a concise summary of the provided text, which appears to be a transcript of a 2022 Week Shred workout video:
**Workout Summary:**
* **Duration:** Approximately 15 minutes
* **Structure:** 4 sets with varying exercises, rest periods in between sets
* **Exercises (24 in total):** Include a mix of cardio, strength training, and core exercises, such as:
+ Windmill skaters, shuffles with knee tucks, high knees, burpees, lunges, squats, plank variations, push-ups, tricep dips, mountain climbers, and more
* **Intensity:**
+ High-intensity intervals (30 seconds on, 5-20 seconds off)
+ Options for low-impact modifications provided throughout
* **Coach's Encouragement:**
+ Emphasis on proper form, engaging core, and listening to your body
+ Encourages rest when needed and provides motivational support throughout the workout
Here are the key facts extracted from the text, numbered and in short sentences:
1. **Workout Details**: The workout is part of the "2022 Week Shred".
2. **Workout Duration**: The workout is approximately 15 minutes long.
3. **Workout Structure**: The workout consists of 4 sets with 24 exercises in total.
4. **Exercise Timing**: Each exercise lasts for 30 seconds, with 5 to 20 seconds of rest in between.
5. **Support Resources**:
* A free day-by-day schedule is available on the instructor's website.
* Community support is available on Discord.
* Hashtags are provided for Instagram and YouTube.
6. **Set 1 Exercises**:
1. Windmill Skater
2. Shuffling to the side with Knee Tuck
3. High Knees followed by Feet Tap
4. Touch Ground Squats
5. Overhead Reach followed by Jumping Jacks
6. Reverse Lunge Cakes
7. Burpees followed by a Tuck Jump
7. **Set 2 Exercises**:
1. Low Lunge Jump
2. Curtsy Lunges
3. High Knees
4. Lateral Lunge followed by Hop Upwards
8. **Set 3 Exercises**:
1. Plank to Squat
2. Push-ups followed by Arm Raises
3. Reverse Tabletop with Tricep Dip Reaches
4. Reverse Plank Taps
5. Lateral Plank Walks
9. **Set 4 Exercises**:
1. Cycles (sitting with arm movements)
2. Mountain Climbers
3. Reach Through (lying flat with leg and arm movements)
4. Reverse Crunch Variations
5. Plank Tap Crossover
6. Arm Raised Plank Jacks
10. **General Instructions**:
* Participants are encouraged to go at their own pace.
* Low-impact versions are provided for various exercises.
* Emphasis is on proper form and engaging core/glutes where applicable.