0:00intro fitness tip The scene opens with a medium shot of a woman standing centered in a modern gym. She is holding a light blue water bottle to her mouth, taking a drink, and with her right hand, she reaches up to adjust her hair which is tied in a high ponytail. The background reveals a spacious gym with industrial-style concrete ceilings, exposed pipes, and fluorescent lighting. Various gym equipment, including weight racks with dumbbells and benches, are visible but out of focus. The floor is covered with dark rubber gym tiles. Overlaid text in bright yellow with a sparkle emoji on either side reads '4 day split for my busy 9-5 ladies', followed by smaller white text '30min, dumbbell only'. The overall lighting is bright and even, typical of a well-lit indoor gym. The color palette is dominated by dark grays, black, and concrete tones with splashes of blue from the water bottle and light pink on the woman's sports bra.
0:03monday legday goblet squat This scene presents a full body shot of the same woman from the previous scene, now performing a goblet squat in the gym. She is holding a single heavy dumbbell vertically, cupped in both hands, positioned against her chest. She begins in a standing position with feet slightly wider than shoulder-width apart, then lowers into a deep squat, keeping her back straight and chest up. The background is consistent with the gym environment, featuring more weight racks and gym equipment, a mirrored wall reflecting parts of the gym, and exposed ceiling structures. Overhead rectangular LED lights illuminate the area. Overlaid white text reads 'Monday- legday'. The lighting is bright and consistent. The color palette remains predominantly dark with the gray gym floor and equipment, contrasting with the woman's dark athletic wear and the silver of the dumbbell.
0:05tuesday upperbody lateral raises The scene shifts to a full body shot of the woman performing lateral raises. She stands facing the camera with a dumbbell in each hand, starting with arms by her sides, then smoothly raising them out to the sides until parallel with her shoulders, forming a 'T' shape with her body. The gym environment is maintained, with blurred background elements including other gym-goers and equipment. The industrial ceiling and lighting fixtures are visible above. Overlaid white text displays 'Tuesday- upper body'. The lighting is bright and functional. The color palette is vibrant here, with the woman's bright pink athletic wear standing out against the dark gym floor and equipment, and the silver of the dumbbells.
0:08wednesday fullbody squats This scene captures the woman executing another type of squat, likely a sumo squat or wider stance squat, for a full body workout. She is holding two dumbbells, one in each hand, positioned between her legs. She lowers into a deep squat, keeping her torso upright and eyes forward. The camera maintains a full body shot, centered on her. The gym background is visible but blurred, showing more weight racks and a person walking in the background. The consistent industrial ceiling with rectangular lights is overhead. Overlaid white text reads 'Wednesday- full body'. The lighting is bright and even. The color scheme is predominantly dark blue from her outfit, contrasting with the dark gray floor and silver dumbbells.
0:10thursday core mobility overhead press knee raise cta The final scene presents a full body shot of the woman performing an exercise that combines an overhead press with a single dumbbell and a knee raise, indicating a core and mobility focus. She holds a dumbbell overhead with both hands, arms extended, and lifts one knee towards her chest, maintaining balance. The gym environment continues in the blurred background, with another gym-goer visible. The characteristic industrial ceiling and lighting fixtures are above. Overlaid white text announces 'Thursday- core & mobility'. Below this, an explicit call to action appears in white text: 'Start with me Monday, Feb 9th' and 'Try my program free' flanked by sparkle emojis. The lighting remains bright and even. The color palette features a light blue sports bra and olive green leggings, standing out against the dark gym setting, with the silver of the dumbbell.
