0:00intro mirror selfie
The scene opens with a young woman taking a mirror selfie in what appears to be a well-lit, modern gym. She is positioned slightly to the left of the frame's center, holding a black and green foam roller under her right arm. Her body is angled slightly to the right, showcasing her toned physique. The background, visible in the mirror's reflection, shows a spacious gym with white walls, recessed ceiling lights, and various gym equipment such as a ski erg machine and weight racks. The floor is dark gray rubber. Bright, even lighting illuminates the scene, creating minimal shadows and a clean, energetic atmosphere. White text overlays are present: 'my weekly workout split -' on the first line and 'ft. Nordstrom' below it, centered in the upper-middle section of the screen.
0:02monday ski erg
This scene features the same young woman engaged in a workout at the gym, viewed from a side profile. She is operating a ski erg machine, pulling down the handles with both arms in a controlled, rhythmic motion. The machine is black and prominently displayed in the mid-ground. The gym environment is bright and airy, with large windows on the right side of the frame revealing an urban landscape with buildings and trees outside. A large, round concrete pillar stands next to the windows. The dark gray rubber gym floor extends across the frame. In the background, to the left, a large mirror reflects the woman's movements and more gym equipment, including weight racks and other machinery. The lighting is natural and bright, streaming in from the windows, creating a clean and motivating atmosphere. White text 'monday strength / matt workout' is overlaid in the lower-middle part of the screen.
0:04monday single leg hip thrust
The camera captures a low-angle view of the woman performing a single-leg hip thrust exercise on a yoga mat laid out on the dark gray gym floor. She is lying on her back, with her left foot placed on a large black stability ball and her right leg extended upwards, parallel to her torso. Her arms are resting at her sides on the mat. The background continues to feature the same bright, modern gym with large windows on the right, allowing ample natural light to flood the space. The concrete pillar and reflections of gym equipment in the mirror are still visible. The lighting is predominantly natural and bright, highlighting the active movement. The overall color palette includes grays, whites, and blues from her attire, with splashes of green from outdoor foliage. White text 'monday strength / matt workout' is overlaid in the lower-middle of the screen.
0:07tuesday tying shoelaces
This is a close-up shot focused on the woman's hands tying the shoelaces of her black athletic shoe. She is crouched down, wearing black leggings and a black long-sleeved top. Her red painted fingernails stand out against the black laces and shoe. The ground appears to be light-colored concrete or pavement. The focus is sharp on her hands and shoes, blurring the background slightly. The lighting is natural and even, highlighting the details of the shoes and her hands. The overall mood is practical and ready for activity. White text 'tuesday run / jog' is overlaid in the bottom center of the screen.
0:08tuesday running evening
The scene depicts the woman running outdoors on a paved street at what appears to be dusk or early evening. The lighting is dim, casting long shadows and creating a soft, ambient glow from distant streetlights. She is running from left to right across the frame, with houses and trees lining the street in the background. The sky is a deep blue, suggesting twilight. The overall color palette is muted, dominated by dark blues, greens, and browns, with some warm yellow accents from artificial lights. The camera follows her movement, giving a sense of dynamic action. White text 'tuesday run / jog' is overlaid in the lower-middle part of the screen.
0:10wednesday mat workout
This segment shows the woman performing a series of exercises on a black yoga mat in a spacious, well-equipped gym. The camera is positioned at a medium height, providing a clear view of her actions from a slight side angle. She transitions through multiple movements, including a bird-dog exercise (on all fours, extending opposite arm and leg), a plank, and a downward dog with a dynamic arm swing. The background features extensive black metal weight racks and various gym equipment. The white walls and high ceilings indicate a modern fitness facility. The lighting is bright and even, likely a mix of overhead artificial lights and natural light from unseen sources, creating a clean and functional atmosphere. White text 'wednesday matt workout + walk' is overlaid in the lower-middle of the screen, changing its position slightly with each pose.
0:14thursday running city street
The woman is seen running briskly on a city sidewalk, moving from left to right across the frame. The setting is an urban street with buildings and a brick facade visible in the background. A light pole with street signs stands on the left. The sun casts distinct shadows, indicating a bright daytime setting. The color palette is composed of urban grays, brick reds, and the vibrant green of some foliage. The camera tracks her movement, maintaining her in the center of the frame. White text 'thursday run / jog' is overlaid in the bottom center of the screen.
0:15thursday jogging feet overhead
This is an overhead shot focusing on the woman's feet as she jogs. The camera is positioned directly above her, looking down at her black athletic shoes and black leggings as they move across a light grey paved surface with visible seams. Her white crew socks are also visible. The motion is continuous and rhythmic, emphasizing the repetitive action of jogging. The lighting is bright and even, casting minimal shadows and providing a clear view of the ground and footwear. The color palette is muted, primarily shades of black and grey with white accents. White text 'thursday run / jog' is overlaid in the bottom center of the screen.
0:17friday strength training
The scene shows the woman performing a glute kickback exercise using a resistance band attached to a weight bench. She is on all fours on a black weight bench, with her left leg extended backward and upward, engaging her glute muscles. A resistance band is wrapped around her left ankle and anchored to the bench. The background is a clean, modern gym with white walls, large mirrors, and visible gym equipment, including weight racks. Bright, uniform lighting illuminates the space, creating a professional and focused atmosphere. The floor is dark gray rubber. White text 'friday strength training / weights' appears initially, followed by 'Nordstrom has my favorite brands including Vuori, On, and so many more!!' on two lines, positioned in the upper right portion of the frame.
0:21saturday walk hike
The woman is walking outdoors on a sidewalk, smiling directly at the camera while wearing earbuds. She walks from right to left across the frame. The background features a white wall covered in lush green vines to her left, and a street with parked cars and trees to her right. The scene is brightly lit by natural sunlight, suggesting a pleasant daytime walk. The overall color palette is natural, dominated by greens from the foliage and the neutral tones of the sidewalk and wall. White text 'saturday walk / hike' is overlaid initially, followed by 'Nordstrom has my favorite brands including Vuori, On, and so many more!!' on three lines, appearing in the upper right portion of the frame.
0:23sunday foam rolling
The scene shows the woman performing foam rolling on a yoga mat in a gym. She starts seated on the mat, using a black and green foam roller on her upper thigh. She then transitions to a frog stretch position, using the foam roller on her inner thigh/groin area. The background features large, industrial-style windows with black frames, showcasing trees and glimpses of a building outside. The floor is a dark gray rubber mat, and a black cat tree or similar structure is visible in the background to the right. The lighting is bright and natural, coming from the large windows, creating a calm and open atmosphere suitable for recovery. White text 'sunday recovery / stretch / foam roll' is overlaid in the lower-middle of the screen, changing its position slightly during her movements.
0:27capcut outro screen
The scene displays a solid black screen. In the center, a white stylized icon of a cut-out paper cup with a lid, resembling a paper airplane, is visible, with the word 'CapCut' written below it in white, sans-serif font. Towards the bottom center of the screen, in smaller white text, the 'CapCut ID: 3814720375' is displayed. The lighting is uniform, as it's a digital graphic on a black background, suggesting a clean, dark, and minimalist aesthetic.
