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Egzersizler arasında leg drops, dead bug, bent knee crunch, plank jumps, hip dips, plank jacks, double crunch, hip lift, side plank crunch, reverse plank tuck ve bicycle crunches bulunmaktadır. Eğitmen, her egzersiz sırasında doğru formu ve core kaslarının nasıl kullanılacağını vurgulamaktadır."]},"endTime":636,"title":"2025 Summer Shred Challenge 10-Minute Core Workout","beginTime":0}],"fullResult":[{"index":0,"title":"Summer Shred Challenge Tanıtımı","list":{"type":"unordered","items":["10 dakikalık bir app workout sunuluyor.","Bu workout core kaslarını çalıştıracak ve izleyicileri sonuna kadar motive edecek.","Workout'ta 12 egzersiz bulunuyor, her egzersiz 40 saniye sürer ve aralarında 10 saniye dinlenme süresi var."]},"beginTime":5,"endTime":20,"href":"/video/preview/11472246581172150553?parent-reqid=1773536780222473-559391641411053256-balancer-l7leveler-kubr-yp-vla-245-BAL&text=Ting&t=5&ask_summarization=1"},{"index":1,"title":"İlk Egzersizler","list":{"type":"unordered","items":["İlk egzersiz leg drops: Sırt düz, eller yukarıda, bacakları kaldırıp elleri kalçalara yaklaştırıp indirme hareketi.","İkinci egzersiz dead bug: Sırt düz, bacaklar 90 derece açıda, bir kolu ve karşı bacağı sırayla indirme hareketi.","Üçüncü egzersiz bent knee crunch: Bacaklar bükülmüş, ayaklar kaldırılmış, ileri doğru çökme hareketi."]},"beginTime":20,"endTime":168,"href":"/video/preview/11472246581172150553?parent-reqid=1773536780222473-559391641411053256-balancer-l7leveler-kubr-yp-vla-245-BAL&text=Ting&t=20&ask_summarization=1"},{"index":2,"title":"Plank Egzersizleri","list":{"type":"unordered","items":["Dördüncü egzersiz plank jumps: Yüksek plank pozisyonunda bacakları yukarı ve aşağı hareket ettirme.","Beşinci egzersiz hip dips: Düşük plank pozisyonunda bacakları bir yana düşürme hareketi.","Altıncı egzersiz plank jacks: Düşük plank pozisyonunda bacakları yukarı ve aşağı hareket ettirme."]},"beginTime":168,"endTime":319,"href":"/video/preview/11472246581172150553?parent-reqid=1773536780222473-559391641411053256-balancer-l7leveler-kubr-yp-vla-245-BAL&text=Ting&t=168&ask_summarization=1"},{"index":3,"title":"Son Egzersizler","list":{"type":"unordered","items":["Yedinci egzersiz double crunch: Mat üzerine dönüp, bacakları ellerle birleştirip yukarı ve aşağı hareket ettirme.","Sekizinci egzersiz hip lift: Bacakları mattan kaldırıp yavaşça indirme hareketi.","Dokuzuncu egzersiz side plank crunch: Yan plank pozisyonunda, bir eli matla temas ettirmeye çalışarak hareket etme."]},"beginTime":319,"endTime":521,"href":"/video/preview/11472246581172150553?parent-reqid=1773536780222473-559391641411053256-balancer-l7leveler-kubr-yp-vla-245-BAL&text=Ting&t=319&ask_summarization=1"},{"index":4,"title":"Son Egzersizler ve Kapanış","list":{"type":"unordered","items":["Onuncu egzersiz reverse plank tuck: Ters plank pozisyonunda, elleri omuzların altında, bacakları sırayla içeri çekme hareketi.","On birinci ve son egzersiz bicycle crunches: Mat üzerinde, bir bacağı diğer elin karşısına getirerek hareket etme.","İzleyicilerden uygulamayı indirmeleri ve yorum yapmaları isteniyor."]},"beginTime":521,"endTime":633,"href":"/video/preview/11472246581172150553?parent-reqid=1773536780222473-559391641411053256-balancer-l7leveler-kubr-yp-vla-245-BAL&text=Ting&t=521&ask_summarization=1"}],"linkTemplate":"/video/preview/11472246581172150553?parent-reqid=1773536780222473-559391641411053256-balancer-l7leveler-kubr-yp-vla-245-BAL&text=Ting&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Total Abs and Core Workout Routine - 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out to the this video's sponsor Shokz. 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Program, yüksek ve düşük impact alternatiflerle sunulmakta olup, izleyicilerin kendi seviyelerine göre egzersizleri değiştirmelerine olanak tanımaktadır. Workout, yüksek knee toe tap, shuffle double crunch, jumping lunchtime, twist jump, lateral lunge, mountain climbers, burpee's lunch, squat front kick, power jacks, reverse launch, tail tap ve lateral tap gibi çeşitli egzersizlerden oluşmaktadır."]},"endTime":990,"title":"Shred and Tone Challenge Full Body Cardio Workout","beginTime":0}],"fullResult":[{"index":0,"title":"Shred and Tone Challenge Tanıtımı","list":{"type":"unordered","items":["Shred and Tone Challenge, üç haftalık bir program olup vücut ağırlığı ve ağırlıklı egzersizler içeriyor.","Programın tam programı ve daha fazla bilgi için yeni uygulama kullanılabilir.","Bugünki sponsor Sharks, yeni marka OpenFit Air kulaklıklarını piyasaya sürdü."]},"beginTime":5,"endTime":24,"href":"/video/preview/6237035315837055104?parent-reqid=1773536780222473-559391641411053256-balancer-l7leveler-kubr-yp-vla-245-BAL&text=Ting&t=5&ask_summarization=1"},{"index":1,"title":"İlk Set Egzersizleri","list":{"type":"unordered","items":["İlk sette toplam 19 egzersiz bulunuyor, her egzersiz 30-40 saniye sürer ve 10-30 saniye dinlenme aralığı vardır.","Yüksek kene-toe tap egzersizinde, kene kalçaların seviyesine kaldırılıp, ayaklarla karşı el ile dokunma hareketi yapılır.","Shuffle double crunch egzersizinde, bir yana şakalaşıp kene göğse doğru iki kez getirilir, sonra diğer yana geçilir."]},"beginTime":24,"endTime":134,"href":"/video/preview/6237035315837055104?parent-reqid=1773536780222473-559391641411053256-balancer-l7leveler-kubr-yp-vla-245-BAL&text=Ting&t=24&ask_summarization=1"},{"index":2,"title":"Jumping Lunges ve Twist Jump","list":{"type":"unordered","items":["Jumping lunges egzersizinde, bir bacak geride bırakılıp, ön ayak kaldırılıp eller bacak altına alınarak dokunma hareketi yapılır.","Twist jump egzersizinde, düşük vücut bir yana, üst vücut diğer yana hareket ettirilir.","Düşük etki için, eller başın arkasında, dirsekler bükülmüş ve kene karşı tarafa doğru hareket 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