Here is a concise summary of the provided text:
**Title:** SunShred 4-Week Challenge - Ab Workout (17 Exercises)
**Workout Overview:**
* 17 exercises, 30 seconds each, with 10 seconds rest in between
* Targets abdominal muscles (abs, obliques, core)
* Includes various bodyweight exercises (e.g., planks, crunches, leg lifts, twists)
**Notable Exercises:**
* Flutters
* Late Extensions
* Bicycle Crunch Variation
* Plank Leg Lifts (Rainbows)
* Laying Side Crunches
* Plank Soul (forward-backward plank movement)
**Challenge Context:**
* Part of a 4-week SunShred Challenge with 5 new episodes
* Encourages viewers to join a team, track progress, and share results on social media.
Here are the key facts extracted from the text, each with a number and in short sentence form, excluding opinions:
1. **Program Duration**: The challenge is a four-week program.
2. **Number of Episodes**: There are five new episodes to support the challenge.
3. **Workout Structure**: The workout consists of 17 exercises.
4. **Exercise Duration**: Each exercise lasts 30 seconds, followed by 10 seconds of rest.
5. **Workout Exercises**:
* 5.1. **Flutter**: First exercise, involves raising legs one at a time.
* 5.2. **Late Extensions**: Involves bending and extending knees.
* 5.3. **Bicycle Crunch Variation**: Targets the core, with a specific leg and arm movement.
* 5.4. **Plank Late Lifts**: Involves lifting one leg while in a low plank position.
* 5.5. **Hip Dips**: Lowers hips from side to side.
* 5.6. **Reverse Crunch Twist**: Lifts hips vertically, twisting to the side.
* 5.7. **Roll Up Tab**: Involves rolling up from a flat position, touching foot to chest.
* 5.8. **Butterfly Crunch**: Brings knees to chest, with arms touching feet.
* 5.9. **Rainbows**: Lifts one leg high over the other in a low plank.
* 5.10. **[Unnamed Foot Tap Exercise]**: Taps one foot off to the side in a high plank.
* 5.11. **Bug Variation**: Alternates lowering one leg and extending the opposite arm.
* 5.12. **Plank Talk**: Lifts one leg, driving the knee towards the chest.
* 5.13. **In and Out**: Brings knees and chest together from an extended position.
* 5.14. **Laying Side Crunches**: Targets obliques by extending and bringing a leg back to one side.
* 5.15. **Plank Soul**: Moves the body forward and backward in a low plank, engaging multiple muscle groups.
6. **Final Rest**: A final 10-second rest before the last exercise.
7. **Workout Completion**: The workout ends after completing all 17 exercises.