0:00initial workout setup text The scene opens with a medium shot of a fit woman bending at the waist, reaching down to grasp a black hexagonal dumbbell with both hands. Her back is slightly rounded, and her head is looking downwards towards the dumbbell, suggesting she is about to lift it or has just placed it down. She is wearing a black sports bra and black patterned high-waisted leggings, complemented by white ankle socks. Her brown hair is tied up in a neat high ponytail. The background is a modern, spacious gym with rows of weight racks, various exercise machines, and exposed concrete pillars and ceiling. The lighting is bright and even, likely from overhead fluorescent lights, casting subtle shadows. In the upper left quadrant of the screen, a white comment bubble with black text from a user named 'Gmymmomma' reads, 'As mom of 3 kids you've helped me get my body back in just 40 days. I've never felt so confident in mom hood! Thank you Nicole!' Across the lower third of the screen, prominent white text with gold sparkle emojis states, 'Getting your body back in 40 days✨ 30min, dumbbells only'.
0:02monday legday squats The scene transitions to a medium shot of the same fit woman, now standing upright, holding a pink insulated water bottle, taking a sip. She then lowers the bottle and quickly transitions into performing a dumbbell squat. She holds a single black dumbbell with both hands, positioned vertically in front of her chest, as she lowers herself into a deep squat, keeping her back straight and chest up. Her gaze is directed straight ahead, maintaining focus. She is wearing a vibrant pink sports bra and matching high-waisted leggings, along with white athletic shoes with pink accents. The background remains the same modern gym, with rows of black weight racks visible on either side and large windows in the distance showing blurred outdoor scenery. Overhead, exposed concrete ceilings with industrial lighting fixtures are visible. The overall color palette is dominated by the bright pink of her attire against the grays and blacks of the gym. A white text overlay in the lower center of the screen reads, 'Monday- legday'.
0:05tuesday upperbody overhead press This scene presents a medium full shot of the same fit woman performing an overhead shoulder press exercise with dumbbells. She stands tall and centered in the frame, holding a silver dumbbell in each hand. She smoothly presses both dumbbells upwards from shoulder height until her arms are fully extended overhead, then lowers them with control. She performs several repetitions. She is wearing a bright green sports bra and matching high-waisted leggings, with small white wireless earbuds visible in her ears. Her expression is serious and concentrated, reflecting the effort of the exercise. The background is the same modern gym setting, featuring a rack of black dumbbells on the left and a large mirror on the right reflecting other blurred gym-goers and equipment. Exposed ceiling pipes and bright overhead linear lighting fixtures contribute to the industrial aesthetic. The primary colors are the vibrant green of her outfit contrasted with the dark gym equipment and concrete structures. A white text overlay in the lower center of the screen reads, 'Tuesday- upper body'.
0:07wednesday fullbody squats The scene shows a medium full shot of the same fit woman performing a goblet squat exercise in the gym. She holds a single heavy black dumbbell vertically against her chest with both hands, gripping it firmly. She then lowers her body into a deep squat, keeping her back straight and chest up, before pushing back up to the starting standing position. Her movements are fluid and controlled. She is wearing a black sports bra and black athletic shorts, paired with white athletic shoes with light blue accents and white ankle socks. Her hair is tied back in a ponytail, and her expression is one of intense concentration. The background features a wooden panel wall on the left, a large mirror reflecting the gym space, and an exposed concrete ceiling with bright linear lighting fixtures. The floor is dark gray rubber matting. The scene emphasizes strength and controlled movement. A white text overlay in the lower center of the screen reads, 'Wednesday- fully body'.
0:09thursday core mobility The video concludes with a medium full shot of the same fit woman performing a core and mobility exercise. She stands on one leg, demonstrating balance and strength, while holding a single black dumbbell with both hands extended high overhead. She slowly lifts her opposite knee towards her chest, maintaining a steady posture and controlled movement, engaging her core. She is wearing a light blue sports bra and dark green high-waisted leggings, along with white athletic shoes and white socks. Her hair is still in a high ponytail, and her expression is focused on maintaining balance. The background showcases more of the modern gym environment, with various weight machines, racks, and another blurred male gym-goer visible in the background on the left. The industrial ceiling and bright overhead lighting are consistent with previous scenes. White text overlays in the lower half of the screen display 'Thursday- core & mobility', 'Start with me Mon, February 9th', and '✨Try my program for FREE✨'.
