The transcript details a workout session consisting of various exercises including lateral arm circles, split jumps, squats, rise and fly, Russian twists, heel touches, jumping jacks, running in place, toe tap leg lifts, bridge, swing backs, snow angels, slow burpees, walk downs, step back jacks, squat and kick, and or jumps. Each exercise is performed for a certain count followed by rest periods. The session encourages continuous effort and congratulates the participant upon completion.
Here are the key facts extracted from the text:
1. Lateral arm circles start at 00:00:00.
2. 30 lateral arm circles are completed by 00:00:43.
3. Split jumps start at 00:00:55.
4. 30 split jumps are completed by 00:01:25.
5. Squats start at 00:01:48.
6. 10 squats are completed by 00:02:36.
7. The three-minute workout mark is passed at 00:02:59.
8. Rise and fly starts at 00:03:06.
9. 10 rise and fly repetitions are completed by 00:03:45.
10. Russian twist starts at 00:09:09.
11. 20 Russian twists are completed by 00:09:41.
12. Heel touches start at 00:10:13.
13. 20 heel touches are completed by 00:10:40.
14. Jumping jacks start at 00:13:28.
15. 40 jumping jacks are completed by 00:14:11.
16. Running in place starts at 00:15:02.
17. Running in place continues for a count of up to 40 by 00:15:36.
18. More jumping jacks start at 00:16:27.
19. Another set of jumping jacks reaches a count of 40 by 00:17:09.
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