0:00woman squatting gym A medium shot captures a woman from behind, performing a barbell back squat in a gym. She is in the bottom phase of the squat, with the barbell resting on her upper back. The gym environment is brightly lit with overhead fluorescent lights, casting soft shadows. In the background, large mirrors reflect the gym's interior, showing racks of weights and exercise equipment. The floor is dark rubber. A blue and green resistance band is visible on the floor near her feet, though not in use. Text overlay in white reads "FROM A SQUARE TO...." indicating a transformation is about to be shown. The color palette is functional and cool, dominated by greys, blacks, and hints of colored weights.
0:01woman mirror selfie glute A full shot shows a woman posing in front of a full-length mirror, taking a mirror selfie with her phone. The camera captures her from a slight side angle, emphasizing her glutes and leg definition. The background is a minimalist, modern room with light-colored walls, a white couch with white pillows, and a light-colored shaggy rug. The lighting is bright and even, likely natural light from a window, creating a clean and airy atmosphere. White text overlay proudly declares "A PEACH!!". The color palette is bright and neutral, with the woman's dark clothing providing a contrast.
0:03woman dumbbell deadlift outdoor A medium shot captures a woman performing dumbbell Romanian deadlifts outdoors on an artificial turf surface. She is bent forward at the hips, holding a dumbbell in each hand, maintaining a straight back. The background features a modern building with large glass windows and dark-paneled walls, suggesting an urban or upscale fitness facility. Lush green plants in planters are visible behind her. The scene is brightly lit by natural sunlight, creating clear shadows. White text overlay reads "Six weeks", indicating the program duration. The color palette combines natural greens and blues with the dark tones of the building and the woman's clothing.
0:04woman side lying exercise outdoor An overhead shot shows a woman lying on her side on a black yoga mat on artificial turf, performing a side-lying leg exercise with a dumbbell. Her upper body is supported by her arm, and one leg is bent at the knee, while the other leg is extended and moving upwards, holding a dumbbell behind the knee. The background features a modern building with glass and dark paneling, similar to the previous outdoor scene, with green foliage. Bright natural light illuminates the scene. White text overlay says "Three lower body days". The color scheme is dominated by the green turf and the woman's athletic wear.
0:06woman mirror selfie gym A full shot captures a woman taking another mirror selfie in a gym setting. She is positioned slightly to the side, showcasing her physique while holding her phone. The background is a gym with a patterned wallpaper behind the mirrors, featuring black and white geometric designs, creating a dynamic visual texture. Exercise equipment, including a treadmill and weight racks, are subtly visible in the reflections. The lighting is bright and even. Green checkmark icons accompany white text overlays: "designed to build the shelf" and "snatch the waist", highlighting fitness goals. The overall color palette is modern, with black, white, and wood tones.
0:08woman hip thrust outdoor A medium shot from a low angle captures a woman performing hip thrusts on a workout bench outdoors. She is positioned with her upper back on the bench, feet flat on the turf, and a dumbbell resting across her hips. Her body is in the elevated position of the hip thrust, creating a straight line from her shoulders to her knees. The background shows a modern building with large glass windows and green plants, similar to previous outdoor shots. The scene is brightly lit by natural sunlight, casting crisp shadows. White text overlay reads "Day 1 Glute focus day specifically targeting thrust". The color palette is predominantly green from the turf, contrasted with the dark building and the woman's purple shorts.
0:11woman romanian deadlift gym A medium shot captures a woman performing Romanian deadlifts with a barbell in a gym. She is in the bent-over position, lowering the barbell towards the floor, maintaining a straight back and slightly bent knees. The gym interior is brightly lit with overhead lights, featuring various weight racks with colorful plates (green, yellow, red), creating a vibrant and energetic atmosphere. The floor is a mix of wood and rubber platforms. White text overlays indicate "Day 2 hamstring and upper body" and "our main movement is gonna be RDI". The color scheme is dynamic, with the bright weights contrasting against the dark equipment and floor.
0:14woman dumbbell squats gym A medium shot from a side angle shows a woman performing dumbbell squats in a gym. She is in the lower phase of the squat, holding a dumbbell with both hands vertically in front of her chest. The gym background features rows of dumbbells on racks, a bench press machine, and large windows looking out onto an urban landscape with buildings. The lighting is bright and industrial. White text overlays read "remember there should be rest in between these days" and "3 Day Glutes and quads day". The color palette is predominantly grey and black from the gym equipment, with glimpses of the blue sky outside.
0:17woman barbell squats outdoor A medium shot from a side angle shows a woman performing barbell squats outdoors on artificial turf. She has a barbell resting on her upper back and is in the mid-range of her squat descent. The outdoor gym setting includes a squat rack structure and a black punching bag hanging in the background. Modern buildings and clear blue sky are visible above the structure. Bright natural sunlight creates strong highlights and shadows. White text overlays continue with "3 Day Glutes and quads day" and add "mainly squat focused". The color palette is vibrant with the green turf and blue sky.
0:20app screen scroll schedule A screen recording shows the interface of a fitness application called "Transform". The app displays a horizontal carousel of workout cards, each featuring a female fitness model and workout details like "PRESSED WITH PURPOSE" (Upper Body Strength) and "POWER QUADS" (Lower Body Strength). The UI is dark-themed with bright green accents and white text. The screen scrolls from left to right, revealing different workout days (Tuesday, Wednesday, Friday). On the Friday card, "PEACH & HAMMIES" is visible. Below the carousel, there are icons for navigation like "Explore Teams", "Rewards", and "Profile". Animated green checkmark with text "In 6 weeks!" pops up as the screen scrolls.
0:24app screen workout details A screen recording of a fitness app shows a detailed workout tracking screen. The main visual is a woman performing a hip thrust with a barbell in a gym setting. Below this, a table displays workout sets, time, effort (percentage), reps, and previous bests for exercises like "Hip Thrust", "Romanian Deadlift", and "Sumo Squat". The interface is dark-themed with white text and green highlights. As the screen scrolls downwards, animated green checkmark icons appear with white text overlays: "huge change in your body", "your strength", "your confidence", and "your knowledge in the gym", highlighting benefits of the program. The woman performing the exercises changes with each exercise type displayed.
0:28talking head call to action A medium close-up shot of a woman speaking directly to the camera. The background is a dark, textured wall with two vertical bright yellow-green light strips, creating a modern and energetic aesthetic. The lighting is soft and flattering, emphasizing her features. White text overlay below her reads "Try my program free", acting as a clear call to action. Her expression is friendly, enthusiastic, and confident as she speaks. The color palette is dominated by dark tones with a striking neon green accent.
0:31app promo end card A vibrant and eye-catching end card graphic. The background is a solid, bright neon yellow-green color. Centered are three smartphone screens, arranged in a slightly overlapping, fanned-out style. Each screen displays a different fitness app interface, featuring female fitness models demonstrating various exercises, similar to the previous app scenes. Above the phones, bold black text reads "LADDER" (with a stylized 'H' for 'A') and "GET STRONGER WITH A PLAN". Below the phones, a prominent "Download on the App Store" button is visible. The overall aesthetic is clean, modern, and energetic, reinforcing the brand's identity. The color palette is dominated by bright green and black.
