This is a transcript of a 10-minute workout video that includes warm-up exercises, such as arm circles, lateral steps, and side bends, and main exercises, such as rise and fly, squat and kick, jumping jacks, running in place, slow burpees, plank jacks, ski hops, tricep dips, and high knee jacks. The video has a voice-over that counts the repetitions and announces the next exercise, as well as background music and applause. The video ends with a congratulatory message for completing the workout.
Here are the key facts extracted from the text:
1. The workout starts with a warm-up at 00:00:00.24.
2. The first exercise is arm circles, which starts at 00:00:02.16.
3. The countdown for the arm circles exercise begins at 00:00:05.12.
4. The second exercise is lateral steps, which starts at 00:00:27.92.
5. The countdown for the lateral steps exercise begins at 00:00:29.68.
6. The third exercise is side bends, which starts at 00:00:59.68.
7. The countdown for the side bends exercise begins at 00:01:01.28.
8. The workout begins at 00:01:31.12.
9. The first main exercise is "rise and fly," which starts at 00:01:34.16.
10. The countdown for the "rise and fly" exercise begins at 00:01:35.92.
11. The second main exercise is squat and kick, which starts at 00:02:42.08.
12. The countdown for the squat and kick exercise begins at 00:02:43.76.
13. The third main exercise is jumping jacks, which starts at 00:03:36.00.
14. The countdown for the jumping jacks exercise begins at 00:03:37.12.
15. The fourth main exercise is running in place, which starts at 00:04:31.12.
16. The countdown for the running in place exercise begins at 00:04:34.00.
17. The fifth main exercise is star jumps, which starts at 00:05:32.48.
18. The countdown for the star jumps exercise begins at 00:05:35.28.
19. The sixth main exercise is slow burpees, which starts at 00:06:12.56.
20. The countdown for the slow burpees exercise begins at 00:06:15.20.
21. The seventh main exercise is knee tuck crunches, which starts at 00:07:32.72.
22. The countdown for the knee tuck crunches exercise begins at 00:07:35.76.
23. The eighth main exercise is reach through, which starts at 00:08:33.60.
24. The countdown for the reach through exercise begins at 00:08:36.24.
25. The ninth main exercise is bridge, which starts at 00:09:23.20.
26. The countdown for the bridge exercise begins at 00:09:25.76.
27. The tenth main exercise is heel touches, which starts at 00:10:23.60.
28. The countdown for the heel touches exercise begins at 00:10:26.24.
29. The eleventh main exercise is Russian twist, which starts at 00:11:14.56.
30. The countdown for the Russian twist exercise begins at 00:11:17.44.
31. The twelfth main exercise is bird dog, which starts at 00:12:12.96.
32. The countdown for the bird dog exercise begins at 00:12:15.52.
33. The thirteenth main exercise is Superman's, which starts at 00:13:36.96.
34. The countdown for the Superman's exercise begins at 00:13:39.52.
35. The fourteenth main exercise is swing backs, which starts at 00:14:27.68.
36. The countdown for the swing backs exercise begins at 00:14:30.40.
37. The fifteenth main exercise is jumping jacks, which starts at 00:15:26.16.
38. The countdown for the jumping jacks exercise begins at 00:15:28.96.
39. The sixteenth main exercise is running in place, which starts at 00:16:31.28.
40. The countdown for the running in place exercise begins at 00:16:34.16.
41. The seventeenth main exercise is knee push-ups, which starts at 00:17:48.80.
42. The countdown for the knee push-ups exercise begins at 00:17:50.64.
43. The eighteenth main exercise is plank, which starts at 00:18:48.08.
44. The countdown for the plank exercise begins at 00:18:49.20.
45. The nineteenth main exercise is plank jacks, which starts at 00:19:45.44.
46. The countdown for the plank jacks exercise begins at 00:19:48.24.
47. The twentieth main exercise is lateral steps, which starts at 00:20:55.52.
48. The countdown for the lateral steps exercise begins at 00:20:58.48.
49. The twenty-first main exercise is side deep squats, which starts at 00:21:33.28.
50. The countdown for the side deep squats exercise begins at 00:21:36.24.
51. The twenty-second main exercise is lateral arm circles, which starts at 00:22:38.32.
52. The countdown for the lateral arm circles exercise begins at 00:22:41.92.
53. The twenty-third main exercise is slow burpees, which starts at 00:23:33.28.
54. The countdown for the slow burpees exercise begins at 00:23:38.00.
55. The twenty-fourth main exercise is jumping jacks, which starts at 00:25:13.12.
56. The countdown for the jumping jacks exercise begins at 00:25:15.92.
57. The twenty-fifth main exercise is running in place, which starts at 00:26:23.20.
58. The countdown for the running in place exercise begins at 00:26:26.16.
59. The twenty-sixth main exercise is step back jacks, which starts at 00:27:30.72.
60. The countdown for the step back jacks exercise begins at 00:27:32.56.
61. The twenty-seventh main exercise is ski hops, which starts at 00:28:34.00.
62. The countdown for the ski hops exercise begins at 00:28:36.64.
63. The twenty-eighth main exercise is tricep dips, which starts at 00:29:42.72.
64. The countdown for the tricep dips exercise begins at 00:29:44.64.
65. The twenty-ninth main exercise is high knee jacks, which starts at 00:30:25.44.
66. The countdown for the high knee jacks exercise begins at 00:30:28.32.
67. The workout ends at 00:31:00.08.
68. The participant is congratulated for completing the workout at 00:31:04.87.