This video is a 35-minute dumbbell workout focusing on shoulders and abs. Alex Crockford guides viewers through a warm-up, three sets of shoulder and ab exercises, a finisher, and a cool-down stretch. The workout aims to build muscle and define abs.
The provided transcript does not specify the exact number of repetitions (reps) for each exercise within each set. It mentions sets (three sets are performed), and the duration of each set (40 seconds of work followed by 20 seconds of rest), but not the rep count. The transcript also advises viewers to choose weights appropriate to their fitness level, without specifying the weights used by Alex Crockford in the video. Therefore, I cannot answer your question completely based solely on the transcript.
The workout includes the following exercises, though the exact order within each set isn't explicitly detailed in the transcript:
Shoulders:
Abs:
The warm-up includes running punches, arm circles, dead bugs, planks, and high plank shoulder taps. The cool-down includes shoulder stretches and kneeling hip flexor stretches. A "finisher" section includes a shoulder press (hammer position) and high plank shoulder taps, followed by bicycle crunches.
