This is a transcript of a workout video that guides the viewer through various exercises, such as back turns, knee hugs, arm circles, burpees, planks, crunches, lunges, and more. The video has a timer and a voice-over that counts the repetitions and announces the next exercise. The video also has music and applause sounds to motivate the viewer. The workout lasts for about an hour and ends with a congratulatory message.
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1. The text is a transcript of a workout video with instructions and counts for different exercises.
2. The exercises include back turns, knee hugs, arm circles, step back jacks, squats, lockdowns, swing backs, slow burpees, plank, toe tap leg lifts, toe touches, reach through, heel touches, Russian twist, jumping oblique twist, reverse crunches, T plank, tricep dip kicks, lateral arm circles, lunges, ski hops, squat and donkey kick.
3. The workout lasts for about 63 minutes and has rest times between each exercise.
4. The workout is accompanied by music and applause sounds.