0:00initial kneeling lunge drink A medium shot frames a fit woman from the waist up, positioned slightly to the right, as she kneels in a lunge with her left knee on a dark grey yoga mat. Her right foot is flat on the mat in front of her. She brings a white insulated water bottle to her lips, taking a sip, with a neutral, focused expression. Two black hex dumbbells are visible on the mat in the extreme foreground, intentionally blurred. The background reveals a modern, spacious gym interior with high ceilings, exposed industrial ductwork, large windows, and various weight racks and gym equipment, all slightly out of focus. The lighting is bright and even, indicating a well-lit indoor environment. The woman is dressed in a dark olive green sports bra, revealing her toned midriff, and matching high-waisted ribbed leggings. A prominent white rectangular text overlay occupies the upper left quadrant of the screen, formatted like a social media comment, reading: 'Reply to Joice's comment' and '3 pant sizes down and I'm still going! As a mom of 4 these workouts have completely brought me back to finally feeling myself. Thank you Nicole!'. Below the woman, at the bottom of the frame, another white text overlay states: 'Getting your body back in 40 days ✨' and '30min, dumbbells only'. The predominant colors are muted greens, greys, and black, contrasted by the bright white text.
0:03monday goblet squats A full shot captures a fit woman performing goblet squats in a modern gym. She holds two small silver dumbbells pressed together at her chest as she executes controlled squats, lowering her hips until her thighs are parallel to the floor, then returning to a standing position. The background features exposed concrete walls, industrial ceiling ducts, and large windows that allow natural light into the gym. Various weight racks, treadmills, and other gym equipment are visible in the background, along with a few other blurred gym-goers, indicating an active environment. The overall lighting is bright and consistent. The woman is wearing a vibrant hot pink sports bra and matching high-waisted leggings, along with white athletic shoes. A white text overlay in the center of the screen reads: 'Monday- legday'. The dominant color palette consists of bright pink, industrial greys, and blacks.
0:06tuesday overhead press This full shot shows a fit woman performing overhead presses with two small silver dumbbells. She stands facing the camera in a modern gym, lifting the dumbbells from her shoulders straight up above her head, extending her arms fully, then lowering them back down in a controlled motion. The background is consistent with the previous gym setting, featuring concrete walls, exposed ceiling pipes, and large windows. More gym equipment, including weight benches and racks, and other indistinct gym-goers are visible, adding to the authenticity of the gym environment. The lighting is bright and uniform. The woman is dressed in a striking bright green sports bra and matching high-waisted leggings, completing her activewear ensemble with white athletic shoes. A white text overlay prominently displays: 'Tuesday- upper body'. The scene's color palette is dominated by bright green, grey, and black tones.
0:08wednesday full body squats A full shot captures a fit woman performing squats, holding two black dumbbells balanced on her shoulders. She is in a slightly different section of the modern gym, characterized by a textured wooden slatted wall in the background, a dark grey rubberized floor, and industrial ceiling elements. Other gym equipment, such as a black utility bench and battle ropes, are visible in the blurred background. The lighting throughout the scene is bright and consistent. The woman demonstrates a full squat, maintaining a straight back and controlled movement. She is wearing a sleek black sports bra and matching black athletic shorts, paired with white athletic shoes. A white text overlay in the center reads: 'Wednesday- fully body'. The predominant colors in this scene are black, dark grey, and natural wood tones, creating a clean, functional aesthetic.
0:10thursday core mobility single leg lunge A full shot displays a fit woman performing an overhead single-leg lunge, holding a single black kettlebell-style dumbbell above her head with both hands. She balances on one leg, carefully lowering and raising her body with precision. The setting is the modern gym, similar to previous scenes, with exposed ceilings, large windows providing natural light, and various gym equipment scattered in the background. A male gym-goer in grey shorts and a dark t-shirt is visible in the mid-ground, out of focus, adding a sense of an active gym environment. The lighting is bright and evenly distributed. The woman is wearing a light blue sports bra and dark olive green high-waisted leggings, along with white athletic shoes. Several white text overlays are present: 'Thursday- core & mobility' at the top, and 'Start with me Mon, February 9th!' and 'Try my program for free' at the bottom of the frame. The dominant colors include light blue, olive green, grey, and black, highlighted by the white text.
