Here is a concise summary of the provided text, which appears to be a transcript of a fitness video:
**Title:** "15-Minute Extreme Abdominal Challenge"
**Summary:**
* The video is divided into three 5-minute sets with 1-minute breaks in between.
* Each set consists of a series of intense abdominal exercises with varying repetitions (e.g., leg raises, bicycle crunches, plank jacks, hip lifts, and more).
* The instructor guides viewers through each exercise, providing countdowns, encouragement, and occasional modifications.
* The goal is to complete all three sets for a total of 15 minutes, promising "incredible results in a short time" when combined with a good diet.
* The video concludes with an invitation to follow the creator on Instagram for more health and fitness content.
Here are the key facts extracted from the text, excluding opinions and keeping each fact as a short sentence with a number:
1. The workout is divided into sets of 5-minute intervals with breaks in between.
2. The first set starts with a timer set for 5 minutes.
3. The initial exercise involves 20 repetitions per leg using a cloth and elastic band.
4. The workout includes multiple exercises, including:
* **4.1.** Leg lifts (mentioned at 00:00:25.98)
* **4.2.** Bicycle-shaped leg movements (mentioned at 00:07:54.24)
* **4.3.** Plank with side-by-side hip lifts (mentioned at 00:07:19.02)
* **4.4.** Lying down with hip lifts, touching feet to the mat (mentioned at 00:08:30.55)
* **4.5.** Backward leg throws (mentioned at 00:12:41.40)
* **4.6.** Playing an instrument above/below legs (mentioned at 00:13:45.48, likely a translation error, possibly meaning "moving" or "exercising" instead)
* **4.7.** Knee-to-elbow exercises (mentioned at 00:16:51.82)
5. Each exercise has a specified number of repetitions, e.g., 20, 30, 40.
6. After the first 5 minutes, participants take a 60-second break before the next set.
7. The entire workout video is approximately 18 minutes long, divided into three 5-minute sets with breaks.
8. The creator suggests doing this workout at least once a week for noticeable results.
9. The workout is recommended to be accompanied by a good diet for optimal results.
10. The creator invites viewers to follow them on Instagram for more health and fitness content.