0:00intro dumbbell workout The scene opens with a full shot of a woman in a modern gym setting. She is standing on a grey workout mat, holding a pink insulated water bottle and drinking from it. A black hexagonal dumbbell rests on the mat in front of her. The background features various gym equipment, including dumbbell racks with 'ALPHA' branding on the left and other weight machines on the right, all under bright, cool-toned overhead strip lighting and recessed lighting. The walls are a mix of dark grey and light concrete. After a moment, she places the bottle down, bends to pick up the dumbbell with both hands, and performs a sumo squat, keeping her back straight and chest up, then returns to the standing position. The dominant colors are black, grey, and metallic with hints of pink from her bottle. Prominent white text overlays are centered on the screen: 'Getting your body back in 40 days' with sparkling star emojis on either side, and below it, '4 days, 30min, dumbbell only'. The camera is static, capturing a straightforward view of her exercise.
0:03monday legday goblet squat The scene transitions to the woman in a new outfit, performing a goblet squat exercise with a single dumbbell. She stands on a black rubber gym floor with a grey workout mat underneath her feet. The camera frames her from a slightly lower angle, emphasizing the overhead industrial-style lighting with exposed metallic ductwork. The background shows more gym equipment, including weight racks and reflective surfaces. She holds a black dumbbell vertically with both hands close to her chest, descends into a deep squat, keeping her back straight and elbows tucked, and then rises back up. Her movements are controlled and deliberate. The lighting is bright and evenly distributed, highlighting the muscular definition of her arms and legs. White text overlay 'Monday- legday' is displayed in the center of the screen. The overall color palette is dark blue, black, and grey with the vibrant pink from her prior scene's attire now replaced with dark blue. The camera remains static throughout the exercise.
0:05tuesday upperbody lateral raises This scene shows the woman performing dumbbell lateral raises in the gym. She is centered in the frame, facing the camera, wearing a bright pink athletic outfit. Her stance is firm on the black rubber gym floor. The background is slightly blurred but still clearly depicts a gym setting with various weight machines, benches, and a large mirrored wall reflecting parts of the gym and potentially other gym-goers. She holds a light dumbbell in each hand, raising them slowly and with control out to the sides, forming a 'T' shape with her body, then lowering them. Her form is precise and focused. The bright pink of her attire contrasts with the dark gym environment, making her stand out. Bright overhead lighting illuminates the scene. A white text overlay 'Tuesday- upper body' is centered on the screen. The camera remains static, capturing her full range of motion.
0:07wednesday fullbody squat The scene features the woman performing a full-body squat exercise in the gym. She is dressed in a dark blue sports bra and matching leggings. The camera is positioned at a medium height, capturing her full body as she squats. The background shows a more expansive view of the gym, with wood paneling on the right wall, various weight machines, and a glimpse of another person in the distance. She holds two light dumbbells, one in each hand, at shoulder height with palms facing inward, and executes a squat, bringing her hips down while keeping her chest up and back straight. Her movements are fluid and strong. The gym is well-lit with overhead industrial fixtures and track lighting. The overall color scheme includes dark blue, grey, and natural wood tones. White text overlay 'Wednesday- full body' is centered on the screen. The camera maintains a static position, providing a clear view of her exercise technique.
0:09thursday core mobility overhead march The final scene captures the woman performing an overhead dumbbell march or knee drive, focusing on core and mobility. She is standing on the black rubber gym floor, holding a single black dumbbell with both hands, extended overhead. The camera provides a full shot, emphasizing her balance and core engagement. The gym background is visible, with dark grey walls, exposed piping on the ceiling, and various workout stations. She alternately lifts each knee towards her chest while maintaining the dumbbell overhead, demonstrating controlled movement and stability. The lighting is bright and industrial. Her attire is different again, now in a muted green. Several white text overlays are present: 'Thursday- core & mobility' prominently centered, followed by 'Start with me Monday Jan 26th' and 'Try my program free' below it, both also centered and flanked by sparkling star emojis. The camera remains static, capturing the full action.
