C9 Champion Commit to Fit: Total Body (with Dumbbells) video transcript

Yellow text is visible over a faded shot of two people working out with dumbbells. 

ON SCREEN TEXT: Total Body 1 

15:00 

C9 Champion Commit to Fit Workout 

C9 

Champion 

ADAM: Hey, everybody, I'm Adam Rosante. 

Adam Rosante and Idalis Velazquez, wearing workout gear, stand before a row of windows in a studio and speak to the camera. The white Target Bullseye logo appears in the bottom right corner. 

IDALIS: I'm Idalis Velazquez. 

ADAM: And this is the first of two total body challenges in your program. 

In a series of shots, Idalis is on her knees, clutching two yellow weights on the ground as she pushes up slowly. Idalis and Adam step up and to the left with their left arms above their heads. Idalis' legs jog in place near two dumbbells on a mat. Idalis and Adam squat to pick up their dumbbells. 

ADAM: You're gonna need two dumbbells for this. Pick them up, and let's get right after it. 

Standing tall, Adam raises a dumbbell high above his head in his right hand as Idalis looks on. A clock showing the number 60 appears next to black text in the upper left-hand corner of the screen. 

ON SCREEN TEXT: SPRAWL DEADLIFT + 

BICEP CURL 

ADAM: Put 60 seconds on that clock. Gonna get right into the first move in three, two, one. 

Adam squats down and braces his shoulders above the dumbbells in his hands. Idalis follows suit. Adam kicks his feet back and then beneath himself. Then he stands and lifts both dumbbells in a bicep curl. Idalis follows along. The clock in the top left corner of the screen begins counting down. 

ADAM: Take it down. Place the weights on the floor. Kick the feet back. Kick the feet under. Lift the chest. Drive up through the heels. Curl. We're going for 60 seconds. 

The two repeat the sprawl deadlift bicep curl. Idalis demonstrates a modified version, stepping each foot back and forward one at a time. 

ADAM: Down, back, under, lift that chest, drive, curl. If you need to modify this move, follow along with Idalis. You'll notice she's losing the jump and just stepping back. 

In a close-up, Idalis' demonstration of the modified exercise is visible. Then cut back to the two demonstrating together. 

ADAM: That's it, nice. 60 seconds, so you're working at your own pace, your own rhythm. I don't care if you do two reps or 200. As long as you're challenging yourself, I promise, you're gonna make progress. Nice, hop it forward. 

From the squatting position, Adam speaks to the camera before standing and lifting the dumbbells into the bicep curl. The two continue demonstrating the exercise. 

ADAM: Lift that chest to pull the back into alignment. Drive through the heels, curl it up. Take it down, back, under. Lift that chest. Drive up, curl. How you feeling, Idalis? 

IDALIS: Awesome. 

ADAM: Excellent. Back, under, chest up, drive through those heels. Curl it up. Squeeze it at the top. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Take it down. Come on, let's pick up that pace again. Chest up, drive through the heels. Curl, down, under. We got three seconds left. Stay strong. Drive, curl, take it down for Terminators. 

Adam and Idalis get into the top of a push-up position with the dumbbells braced beneath their shoulders. A clock showing the number 60 appears next to black text in the upper left-hand corner of the screen. The clock begins to count down. 

ON SCREEN TEXT: TERMINATORS 

ADAM: You're gonna come into the top of a push-up position. The wrists are directly under the shoulders. 

Adam and Idalis bend their arms into a push-up. Then they lift the dumbbell in their right hand to their hip, put it back down, and repeat with the left. 

ADAM: From here, you're gonna perform a push-up. At the top of the move, row the weight in your right hand to the right hip. Replace, left hand to the left hip. Replace, repeat. 

They continue demonstrating the exercise. 

ADAM: Push up, row, row. Nice. Keep that core locked in nice and tight. Lower the chest as far to the floor as you can. Take it down, nice. That's it. And again, if you need to modify, watch Idalis. 

In a close-up, Idalis is on her knees, demonstrating the modified exercise. Then cut back to the two demonstrating together. 

ADAM: You'll notice she's dropped to her knees. That'll take some of the weight out of the upper body. Make those push-ups a little easier. 

IDALIS: Yeah, but you're still working the core. 

ADAM: Exactly. 

Adam continues speaking to the camera. 

ADAM: You really want to make sure that you're rowing those dumbbells to the hip. Think like you're putting the weight in your pocket. It's gonna keep the shoulder nice and safe. Push up, row, row. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Come on, I'm right here with you. Let's do this. Come on, push, push. Nice, deep breaths. Drive--you only have three seconds left. Come on, two, one. Take it up. 

Adam stands, turns his body to face the camera, and kneels, setting one dumbbell down at his left side. Idalis follows. The clock in the corner of the screen begins counting down from 60. 

ON SCREEN TEXT: OVERHEAD PRESS + 

GET-UPS 

ADAM: This, we're gonna come down. One dumbbell at a time, we're on our knees. 

Adam gestures to his vertical torso as he grips a dumbbell at his right shoulder with his hand. He raises the dumbbell straight up above his head. Then he steps forward with his left foot, stands, and steps back down into a kneeling position. He lowers the dumbbell back to his shoulder and then repeats the exercise. 

ADAM: Nice, tall through the torso, gonna press that weight overhead, then step forward, step down. Lower, drive. Nice, keep that weight lifted over the head while you stand. It's gonna challenge your core. 

Behind him, Idalis follows along as they continue demonstrating the exercise. 

ADAM: Drive. Push up. We've got ten seconds, and then we're switching sides. Push, come on, we got one more in there. Down, down, drive. Come on, we're right here with you. Switch sides. 

Adam takes the dumbbell in his left hand and holds it to his left shoulder before continuing the exercise. 

ADAM: Push, step, right up. Take it down. Lower it down. Push it up. Finish with that bicep next to the ear. Step, lower. Don't lose that breath. Come on, come on. We're almost there. More than halfway there. Push, feel that shoulder engage. Really drive up through that heel. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Feel the quad and that butt muscle light on fire. Come on, we've got three seconds. Let's go, up. Beautiful. 

Adam stands, sets his dumbbells together in the middle of his mat, and stands behind the mat. The clock in the top left corner of the screen begins counting down from 60. 

ON SCREEN TEXT: AROUND THE WORLD 

TOE TAPS 

ADAM: Finishing this out, cardio blast. Put your weights together. We're gonna circle around for toe taps. 

Adam begins jogging in place, tapping his toe to the dumbbells on the mat each time he lifts up a foot. As he taps and jogs, he rotates counterclockwise around the dumbbells. Behind him, Idalis follows along at a slower pace. 

ADAM: Tap around. Keep that chest lifted, shoulders down the back. Tap it out. 

When he returns to his starting position behind the mat, he stops. Then he resumes jogging and tapping his toes to the dumbbells, but rotates clockwise. Behind him, Idalis demonstrates the modified version, following along at a slower pace. 

ADAM: Hit center. Take it over to the other side. If you need to modify this at all, bring down the intensity, just slow it down. 

The two continue demonstrating the exercise. 

ADAM: That's it. Come on. Push yourself. Push yourself. It's only 60 seconds. Come on, keep that chest lifted. Circle it back around. Come on, Idalis. Let's go get those knees up. Breathe. That's it. Chest up, shoulders down. Working through it. You only have 20 seconds left. Keep pushing. Keep driving. 

The two continue demonstrating the exercise. 

ADAM: Feel those knees pumping. Keep that chest lifted. That's it. There you go. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Tap, tap, tap. Eight seconds, come on. How many more you got in you? Uh-oh, my dumbbells are all over the place. [laughs] Two, one, rest. 

Adam and Idalis stop and double high five each other. Adam continues speaking to the camera. 

ADAM: Awesome job. Great first round. You will get a 60-second breather now just to let your energy systems recharge, restore. Pull yourself together. And then we're gonna do that two more times. So this whole workout is only 15 minutes. You should be able to do this any time of the day, before you leave your house in the morning, when you get home at night. Pull your family in the living room with you. 

Adam gestures to Idalis' dumbbells resting on the mat in front of her. He continues speaking to the camera. 

ADAM: All it takes is a set of dumbbells and a little bit of time. All right, so if you want to kick this up a notch, you could keep a little piece of paper and a pen next to you and keep track of how many reps you're doing of each move. So let's say you got three reps of that sprawl to bicep curl at the top. In the second round, I want you to aim for four. You just push yourself a little harder and a little further in each round. And those baby steps, tiny, little steps to progress equate to massive changes. I promise you. All right, you ready to get after this? 

Adam and Idalis high five. The clock reappears on screen and begins counting down from 60. Adam and Idalis begin sprawl deadlift bicep curls again. 

ON SCREEN TEXT: SPRAWL DEADLIFT + 

BICEP CURL 

ADAM: Round two, baby, get fired up. In three, two, one, take it down, back, under, drive, curl, nice. You have the mechanics of this in your body now. I want you to push a little harder. Go for a little bit more speed, a little more intensity. Nice. 

The two continue demonstrating the exercise. 

ADAM: But do not sacrifice form for intensity. That's it. Curl it up. Down, kick it back. Kick it under. When you jump it under, I want you to lift the chest so that's gonna pull your back into alignment. Then drive through those heels, curl it up. Take it right back down. Nice, more than halfway there. Nice deep breaths. Breathe down into the belly. Lift that chest, drive. Really squeeze the butt: at the top of that motion. Come on.: That's it. You starting to sweat yet? If the answer's no,: you need to pick up that pace. Come on, right here with you.: 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Baby steps, taking this all the way home. Come on, down, under, up, curl. Come on, come on. How many more reps can you get? Up, curl, beautiful. 

Adam and Idalis get into position for terminators. The clock in the corner of the screen begins counting down from 60. 

ON SCREEN TEXT: TERMINATORS 

ADAM: Let's take it right down into those Terminators. Top of that push-up position, wrists under the shoulders. You're gonna push up, row, row. Core is locked in. You'll notice I'm not rocking side to side through the torso. That torso is locked. Push up, row the weight. Row the weight. Nice, that's it. If you're on your toes, kudos. It's hard, not easy. 

The two continue demonstrating the exercise. 

ADAM: But as I always say, if it doesn't challenge you, it doesn't change you. So stay focused, keep pushing. Understanding that you are in competition with exactly one person. And that's the man or the woman that you were when you started this workout. I promise you're gonna finish stronger. Come on, let's dial it up a little bit. Come on, come on, I'm right here with you. You can do this. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Keep that core locked in. Your own pace, your own rhythm, but pushing to the ultimate edge of that. Come on, you only have three seconds left. Let's go. Two, one. drop one of those weights, take it to the knees. 

Adam and Idalis get into position for overhead press get-ups. The clock in the corner of the screen begins counting down from 60. 

ON SCREEN TEXT: OVERHEAD PRESS + 

GET-UPS 

ADAM: Weight is at the shoulder, press it up. Step forward. Drive up through that heel. Lower, drive. Nice. Deep breaths. When you're standing, make sure that core is locked in tight. Take it down, lower. Bicep to the ear, step, step. Take it back down. Push, drive. Come on, almost time to switch sides. 

Adam and Idalis take their dumbbells in their left hands to continue the exercise on the left side. 

ADAM: Take it over, up, challenge that other side. Come on, that other side is getting jealous. Up. How you feeling, Idalis? 

IDALIS: Feeling awesome. I love-- 

ADAM: Yeah? You liking this modified version? 

IDALIS: Yes, you're still working your shoulders, your abs. 

ADAM: Yeah, it's a beautiful thing. Total body, that's right. When I ask you what muscle you're working, I want you to scream, "All of them!" [laughs] Come on, up. Two, one. Drop them down right in the center. 

Adam and Idalis get into position for around the world toe taps. The clock in the corner of the screen begins counting down from 60. 

ON SCREEN TEXT: AROUND THE WORLD 

TOE TAPS 

ADAM: Come on, this is a race. Let's do this. Three, two, one, after it. Keep that chest lifted. Keep those shoulders down the back. That's it. Push, push, push. If you can, look forward. Try to get that coordination. If you need to peek down, that's okay. I do too. Up, up, up, up. 

Adam and Idalis continue jogging and tapping their toes on their dumbbells as they rotate around them. 

ADAM: Moving those feet all the way around. That's it, working the arms into it, keeping that core nice and tight. Come on, come on. You sweating yet? It's not sweat. It's awesome sauce. [laughter] 

As Adam and Idalis rotate around toward one another, Adam extends his hand and Idalis swings and misses and then successfully high-fives it. 

ADAM: Give me one. Give me one. 

BOTH: [yelling] 

ADAM: Come on, come on! There we go. Come on, knees up, knees up, only ten seconds left. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Chest up, circle it around. Got five seconds left, push. Let's try it again, Idalis. 

As Adam and Idalis rotate around, Adam extends his hand again and Idalis high-fives it. 

ADAM: Come on. Ah, there we go. We hit it that time. 

Both stop jogging and tapping. Adam paces and breathes deeply as he continues speaking to the camera. Idalis watches him and smiles. 

ADAM: And rest. You get a full 60-second break, and then we're gonna do that just one more time. Nice deep belly breaths, let the energy systems recharge. Let that central nervous system cool down. Everything builds back up. And then you can give this final round full power, full intensity. Very important to understand that when you're working out, you're not actually building muscle. You're tearing it down. It's in the rest and recovery periods that your body heals and actually gets stronger. So I always say, the faster you can recover, the faster your results are gonna come. So really just breathe in these breaks. And on your rest days, remember to check your calendar. Just allow your body to recharge. Go get a massage. Take a sauna. Or at least a bath with some Epsom salts. We can handle that, right? 

Adam lifts both hands above his head and turns toward Idalis, who double high-fives him. 

ADAM: Okay, last one, get them up nice and high. You ready to tear the head off of this one? We're gonna get it in three, two, one. 

The clock reappears on screen and begins counting down from 60. Adam and Idalis begin sprawl deadlift bicep curls again. 

ON SCREEN TEXT: SPRAWL DEADLIFT + 

BICEP CURL 

ADAM: Take it down, back, under, up. This is the last round. Come on, I want you pushing. Under, up. You don't get slower in subsequent rounds. You get faster. You get stronger. It's in these little moments that you start to realize what you're truly capable of. Come on, you can do this. Come on. I don't care where you are right now. I promise, by the end of this challenge, you are gonna be stronger. 

The two continue demonstrating the exercise. 

ADAM: You're stronger. Your family's stronger. Everything gets better when you start to key into your health and your overall wellness. Now drive, come on, push. That's it. Use this workout as a metaphor for everything in your life. Come on, if you can do this, you can do anything. Push, chest up, drive through those heels. Curl, take it down. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Come on, come on. Getting hot and sweaty? Love it, it's a beautiful thing. Take it down, up, drive. Down, back, under, up, curl. Done. 

Adam and Idalis get into position for terminators. The clock in the corner of the screen begins counting down from 60. 

ON SCREEN TEXT: TERMINATORS 

ADAM: Take it down to the top of that push-up position, transitioning right into it, no rest. Push up, row, row. When you row those weights, I want you to really feel the back of your shoulder engaging. Push up, drive, drive. Lower, up, drive, drive. Really feel the back of that shoulder muscle. Engage and fire. Picture it. See in your mind's eye what it might look like for that muscle to lift these weights. 

The two continue demonstrating the exercise. 

ADAM: Yeah, that's it. Come on. I promise you, you just focus on getting stronger, so many other things just take care of themselves. You only have 15 seconds left. Come on, what are you gonna do with it? Push. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Down, drive, drive. Eight seconds remaining. Come on, use them. Don't give up on yourself. Push. Come on, we're right here with you every step of the way. Terminators are done. 

Adam and Idalis get into position for overhead press get-ups. The clock in the corner of the screen begins counting down from 60. 

ON SCREEN TEXT: OVERHEAD PRESS + 

GET-UPS 

ADAM: Take it forward on to the knees. Right next to that shoulder, step it forward. Step it forward. Take it down. Lower, raise, up, up. Remember, only 30 seconds per side on this. Up, nice, deep breaths. Drive, come on. You can do this. Stay strong. Come on, if you're starting to shake, I want you to refocus yourself right now. Push, drive, up, down. Switch sides. 

Adam and Idalis take their dumbbells in their left hands to continue the exercise on the left side. 

ADAM: Other side, take it up. Step, drive. Nice deep belly breath. Beautiful. I want you to lower it with slow control and then fire that weight up as fast as you can. Come on, only 15 seconds left. Nice deep breaths. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: Lower, drive, up, down, down. Up, come on, push. Nice deep breaths, almost there. Beautiful, those are done. Set those dumbbells. Let's get right into that around the world. 

Adam and Idalis get into position for around the world toe taps. The clock in the corner of the screen begins counting down from 60. They high-five. 

ON SCREEN TEXT: AROUND THE WORLD 

TOE TAPS 

ADAM: Come on, you ready to do this? 

IDALIS: Let's do it. 

ADAM: Let's bring it home. Hit it. Chest up, shoulders down. Lift up through that chest. I want you to imagine that I have my finger in your sternum lifting you up. Keep that torso nice and tall. Pumping those arms, moving those feet. Come on. Doesn't matter what it looks like on the outside. It matters how it feels on the inside. And on the inside, you are the world's greatest athlete. Come on! 

The two continue demonstrating the exercise. 

ADAM: Pick it up. Pick it up. Pick it up. 20 seconds left. Come on. When you feel like quitting, I want you to commit. Push through and do just one more rep. You'll prove to yourself that you're stronger than you think. 

The clock in the upper left corner turns yellow as it counts down from 10. 

ADAM: It's a total game changer. Come on, get them up. Three, two, one. Done. 

Adam lifts both hands above his head and turns toward Idalis, who double high-fives him. 

ADAM: Up nice and high. Beautiful work, so proud of you. Next time you press play on this, dial that intensity up another notch. We'll see you in the next workout. 

The camera pans over the studio's concrete floor. A corner of a mat and a bottle of water are visible. A yellow and gray C9 Champion logo is in the center of the screen above dark gray text. 

ON SCREEN TEXT: C9 

Champion 

White text appears at the bottom of the screen. Then the C9 Champion logo spins out of view and is replaced by a white Target Bullseye logo. 

ON SCREEN TEXT: Target.com/CommitToFit