Here is a concise summary of the provided text, which appears to be a transcript of a fitness video:
**Workout Summary:**
* **Type:** 30-minute Full Body Dumbbell Strength Workout
* **Equipment:** Pair of dumbbells (multiple sets recommended for upper/lower body variations)
* **Format:**
+ 20 exercises, split into 2 sets
+ 1 minute work per exercise (30 seconds work + 5 seconds rest + 30 seconds work)
+ 20 seconds rest between exercises, 30 seconds break between sets
* **Goals:** Increase muscle mass, build full body strength
* **Progression Tip:** Increase weight every couple of weeks (even if just by 5 pounds) to scale progress and get stronger over time.
**Additional Info:**
* The instructor's weights (10s, 15s, 20s, 25s) are for demonstration; viewers should choose weights based on their own needs.
* Links to more workouts and a fitness app (Juice and Toya) are provided in the video description.
Here are the key facts extracted from the text, numbered and in short sentences:
**Workout Details**
1. **Workout duration**: 30 minutes.
2. **Workout type**: Full body dumbbell strength workout.
3. **Equipment needed**: A pair of dumbbells (multiple sets recommended).
**Workout Format**
4. **Number of exercises**: 20, split into two sets.
5. **Work interval**: 30 seconds work, 5 seconds pause, 30 seconds work.
6. **Rest between exercises**: 20 seconds.
7. **Break between sets**: 30 seconds.
**Progression and Tips**
8. **Progression recommendation**: Increase weight every couple of weeks (e.g., by 5 pounds).
9. **Weight selection**: Choose weights based on individual needs, not necessarily matching the host's (10s, 15s, 20s, 25s).
**Channel and Resources**
10. **Additional workouts available**: On the channel, for strength and muscle mass.
11. **App available**: "Juice and Toya" app, with recipes, challenges, motivation, nutrition guides, and more.
12. **App link location**: In the video description.