Here is a concise summary of the provided text:
**Workout Overview**
* **Duration:** 20 minutes
* **Type:** Full-body workout
* **Equipment:** Optional dumbbells (alternatives: filled water bottles)
* **Structure:** 4 sets, 26 exercises, 30-40 seconds work + 10-20 seconds rest
**Key Highlights**
* Exercises target various muscle groups, including chest, back, legs, glutes, and core
* Sets include a mix of repeated exercises to increase muscle strength
* Modifications offered for beginners or those who prefer alternatives (e.g., squats instead of lunges)
**Call to Action**
* Like the video
* Leave comments
* Share progress on Discord, Instagram, and YouTube
* Look forward to the next workout
Here are the key facts extracted from the text, each numbered and in short sentence form, excluding opinions:
**Workout Details**
1. The workout is a 20-minute full-body workout.
2. The workout can be done with or without dumbbells.
3. Alternative equipment to dumbbells can be filled water bottles.
4. The workout consists of 4 sets with 26 exercises in total.
5. Each exercise is done for 30-40 seconds, with 10-20 seconds rest in between.
**Workout Structure**
6. Set 1 consists of 6 exercises.
7. A longer break is suggested after completing Set 1.
8. Set 2 consists of 6 exercises.
9. A longer break is suggested after completing Set 2.
10. Set 3 consists of 6 exercises.
11. Set 4 repeats some exercises from Set 3 with possible increased intensity.
**Exercises (listed in the order they appear)**
12. **Bent Over Clean Press**: First exercise, uses dumbbells.
13. **Low Boat Single Arm Chest Press**: Performed on a mat, targets chest and core.
14. **Renegade Row**: Performed in a high plank position, targets back and core.
15. **Pull Over**: Performed on a mat, targets upper body.
16. **Shoulder Press Variation**: Targets shoulders.
17. **Single Leg Bicep Curls**: Targets biceps and core.
18. **Squat Pulse**: Last exercise of Set 1, targets legs and glutes.
19. **Single Arm Clean Press (Left Side)**: First exercise of Set 2.
20. **Chest Fly in Glute Bridge**: Targets chest and glutes.
21. **Bent Over Rows**: Targets back and lats.
22. **Front Raise to Rear Delt Raise**: Targets upper back and rear delts.
23. **Single Leg Bicep Curl (Right Leg)**: Targets biceps and core.
24. **Tricep Extension**: Targets triceps.
25. **Good Mornings**: Last exercise of Set 2, targets glutes and hamstrings.
26. **Deadlift to Squat**: First exercise of Set 3, targets full body.
27. **Hammer Curl to Press**: Targets biceps and shoulders.
28. **Lateral Raise Variation**: Targets lateral and front delts.
29. **Single Leg Deadlift**: Targets full body.
30. **Bent Over Back Row**: Targets back and lats.
31. **Lunge Twist**: Final exercise of Set 3, can be replaced with squats.
32. **Repeat of certain exercises in Set 4 with possible increased intensity**.
**Miscellaneous**
33. A daily schedule and recipes are available on the instructor's website.
34. The workout community is on Discord, Instagram, and YouTube.