This is a transcript of a 30-minute workout video that includes warm-up, exercises, and cool-down. The video has a voice-over that guides the viewers through the movements and counts the repetitions. The exercises are:
- Side bends
- Knee hugs
- Back turns
- Ski hops
- Jumping jacks
- Mountain climber
- Running in place
- Plank jacks
- Knee push-ups
- Burpees
- Side lunges
- Tricep dips
- V-sit crunches
- Reach through
- Russian twist
- Squats
- High knee twist
- Arm circles
- Back turns (again)
- Side bends (again)
- Knee hugs (again)
The video also has music and applause sounds to motivate the viewers. The voice-over congratulates the viewers at the end of the workout.
Here are the key facts extracted from the text:
1. Warm-up starts at 00:00:00.24.
2. Side bends begin at 00:00:03.28.
3. Knee hugs start at 00:00:36.80.
4. Back turns commence at 00:01:10.32.
5. Ski hops initiate at 00:01:43.84.
6. Jumping jacks start at 00:02:41.52.
7. Mountain climber begins at 00:03:41.60.
8. Running in place starts at 00:04:36.80.
9. Plank jacks begin at 00:05:43.12.
10. Knee push-ups start at 00:06:41.76.
11. Burpees commence at 00:07:44.48.
12. Side lunges initiate at 00:08:47.92.
13. Tricep dips start at 00:09:50.32.
14. Nita crunches begin at 00:10:49.36.
15. Reach through starts at 00:12:01.36.
16. Russian twist commences at 00:13:02.00.
17. Side leg raises initiate at 00:14:07.52.
18. Knee hugs start again at 00:15:23.44.
19. Bridge begins at 00:16:41.76.
20. Cross crunches start at 00:17:51.20.
21. Jumping jacks begin again at 00:19:11.12.
22. Mountain climber starts again at 00:20:36.16.
23. Running in place begins again at 00:21:50.24.
24. Plank jacks start again at 00:23:12.72.
25. Jumping oblique twists commence at 00:24:21.76.
26. Squats initiate at 00:25:29.44.
27 High knee twist starts at 00:26:51.12.
28 Arm circles begin at 00:27:45.84.
Please let me know if you need more details or further assistance!