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

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

ON SCREEN TEXT: Total Body 2 

15:00 

C9 Champion Commit to Fit Workout 

C9 

Champion 

IDALIS: Hi, I'm Idalis Velazquez. 

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. 

ADAM: And I'm Adam Rosante. 

IDALIS: This is your total body workout 2. 

In a series of shots Idalis does squats while holding a yellow weight. She and Adam swing the yellow weight from between their knees to above their heads. 

IDALIS: I want you to get familiar with the kettlebell. 

Idalis and Adam do push-ups on mats on the floor. Idalis holds the yellow weight and rotates it around her head. 

IDALIS: The kettlebell is an excellent training tool that will provide you a balanced workout in half the time. 

Idalis and Adam go from a lunge position to standing straight up and lifting the weight above their heads. 

IDALIS: Adam is gonna show you how to do this workout by using a dumbbell instead. So let's get ready. Are you ready, Adam? 

ADAM: I'm ready to rock it. Bring it in nice and high. Are you ready? 

Adam and Idalis high-five. 

IDALIS: Let's do it. 

ADAM: Are you ready? Come on, fire it up. 

IDALIS: Now, first move, grab the kettlebell by the horns or your dumbbells by the side. Crunch your abs, and we're going to circle the weight around your head, and let's take it into a goblet squat. 

A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. Adam and Idalis hold their weights in front of their chins and squat. When they stand up, they rotate the weight around their head. 

IDALIS: So go down, circle the weight the other direction. Keep those abs engaged. Come on, we're adding a halo that is really gonna work your upper body stability, stabilizing the shoulders while it works your abs. And this goblet squat is gonna target your glutes, your legs. Come on, getting the heart rate up. Just go as slow as you can in the squat. Breathe. Make sure that the weight of your body stays on your heel. We're doing intervals where we do 40 seconds of work with 20 seconds of rest. 

ADAM: We're almost there. 

IDALIS: Breathe it out. Five seconds. Three, two, and one. 

Idalis and Adam lower their weights and place them on their mats. They go into the push-up position on the mats. 

IDALIS: Great job. Next move. Place a kettlebell on the end of the mat and let's go in a push-up position with your hands under your shoulders. Your feet are gonna be slightly wider than shoulder width apart. 

Idalis uses her right hand to reach across her body and pull her weight over. 

IDALIS: Now, you're gonna reach underneath your body and bring the weight to the side. We're gonna add a push-up and continue to alternate. 

Idalis uses her left hand to reach across her body and pull her weight over. 

IDALIS: You can also go on your knees. 

Idalis drops to her knees and continues the exercise. 

IDALIS: Make sure that your hips stay parallel to the mat. Working the total body here in a very fun and challenging way. Keep your abs engaged. Come on. This is about what you can do. So get as many reps as you can do during this 40 seconds. 

ADAM: That's it. And if they have a little pen and paper nearby, remember to jot those reps down after we finish them, right? 

IDALIS: Yes, and you can also tap it to the sides if you need to. 

Idalis reaches across her body and taps the ground, rather than grabbing the weight and pulling it over. 

IDALIS: So this is about what you can do. Do the modification that works best. Five seconds left. Come on. 

ADAM: And I'll tell you what, this dumbbell is challenging me. It may not be a kettlebell, but it's still working me. 

IDALIS: And last one, great job. 

Idalis and Adam stand up straight and grab their weights. 

IDALIS: Stand up, grab your weight. We're gonna work the legs and continue to challenge our abs and shoulders. 

Adam and Idalis hold their weights in front of their chins. 

IDALIS: So goblet position. Abs are tight. 

The two stretch their right legs far back and go into a lunge position. They then stand up straight and lift the weight above their heads. 

IDALIS: We're gonna take it into a reverse lunge and add a press at the end. We're going in three, two, one. 

A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: Take it back. Add that press. 

Idalis stretches her right leg far back and goes into a lunge position. She then stands up straight and lifts the weight above her head. 

IDALIS: Now repeat in the other side. 

Idalis stretches her left leg far back and goes into a lunge position. She then stands up straight and lifts the weight above her head. She then repeats the process, alternating legs. 

IDALIS: Abs are in. Make sure that your knee stays in alignment with your ankle. Abs are in. Whew! How you feeling, Adam? 

ADAM: Right in my shoulders. Legs are starting to scream at me a little. I love it. 

IDALIS: We're working the shoulders, our abs, total body move. Come on, the more muscles we're working, the more calories and fat. Let's do it. Come on, getting our metabolism through the roof. 

ADAM: That's it. Come on. 

IDALIS: Breathe. Abs are in. Five seconds, come on, we have time for one more. 

ADAM: Your abs are in. 

IDALIS: Breathe it out. 

ADAM: I'm suffering over here. 

IDALIS: Two and one. Next exercise. We're doing kettlebell swings. Follow Adam as he demonstrates how to do dumbbell swings. 

Idalis stands up straight and aligns herself. 

IDALIS: So feet are gonna be shoulder width apart, toes facing forward. 

Idalis bends down and grabs her weight. She swings it backward, between her legs, and then quickly pulls it forward. 

IDALIS: Now bend at your hips, grab the kettlebell by the horns, and we're gonna hike it back. And you want to explode the hips. Let's do it. 

ADAM: Now, if you're using a dumbbell, you can take a hand over hand position, depending on how much room you have there. 

Adam holds his weight with two hands with his arms locked straight. 

ADAM: Start with the forearms at the hips, drive those hips back, and then pop them forward. 

Adam pulls his weight back between his legs and then quickly swings it in front of him. 

ADAM: Nice. 

Adam and Idalis continue the exercise. 

IDALIS: This is an amazing exercise that is conditioning your body, challenging your cardio while it trains and transforms your glutes, lower back, and hamstrings. 

ADAM: What I like about this, Idalis, is that this is really great for explosive power in the hips, so it's all about thrusting those hips forward and making sure that this doesn't become a front raise. 

IDALIS: And last one. Take it down. 

Idalis and Adam place their weights on the ground. 

IDALIS: We have a short break. Grab a little bit of water. We're gonna get our heart rates down, and we're gonna repeat the circuit two more times. So keep that energy up. Let's do it. 

Idalis and Adam do a two-handed high five. 

IDALIS: Great job, Adam. 

ADAM: How you feeling? 

IDALIS: Good. 

ADAM: Feeling good? 

IDALIS: Yes. 

ADAM: Yeah. 

IDALIS: Breathe. 

Idalis swings her arms behind her and then in front of her. 

IDALIS: You can add some stretches if you need to. 

ADAM: Nice. 

IDALIS: So now this round, you're more familiar with the exercise, so let's go. Do your best and go at your own pace. This is a time-based workout. Do the modifications that works best for you. Just make sure that you're giving everything you've got. Grab the kettlebell. Abs are tight. 

Idalis bends over and picks up her weight. A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. She and Adam rotate their weights above their heads and then squat low, holding the weight in front of their chins. 

IDALIS: Add the halo. Come on, keep that energy up. Working the abs, the shoulders, increasing your upper body mobility. Take it back, working those glutes, toning up our legs. Come on, stay with it. Stay tall, chest up. Breathe it out. 

ADAM: Feels great in my upper back. 

IDALIS: This is an amazing exercise. We're combining two of the most effective moves here: the halo and the goblet squat. Five seconds left, come on. Three, two, and last one. Great job. 

Idalis and Adam place their weights on the ground. 

IDALIS: Weight on the floor. Let's continue to work the upper body. 

Adam and Idalis get down into push-up position. 

IDALIS: So push-up with the kettlebell drag or the weight. Let's go. Hands under your shoulders. And I want you to keep your abs engaged the entire time. We're going in three, two, one. 

A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: Reach underneath your body. Pull the weight to the side. 

Idalis reaches under her body and pulls her weight to the side. 

IDALIS: Add a push-up. Whew! Come on, keep your hips parallel to the mat. Let's do it. Go on your knees if you need to. 

Idalis drops to her knees while in the push-up position. 

IDALIS: Just make sure that you're bracing that core and activating your abs. Take it back. 

Idalis returns to the standard push-up position and continues the exercise. 

IDALIS: We're also adding a nice pulling movement here, working your lats muscles. Breathe. Keep that belly button nice and deep into your spine. 

ADAM: Only ten seconds left, counting it down. 

IDALIS: Come on, this is chest, arms, triceps, abs. Come on, three, two, and last one. Great job, stand up. 

Idalis and Adam stand up and pick up their weights. 

IDALIS: Goblet reverse lunges with a press. You ready, Adam? 

ADAM: I'm ready. I'm ready. 

IDALIS: Now, in this goblet position, it's gonna challenge your abs and help you sculpt a beautiful, powerful midsection. So stand tall. We're going in three, two, one. 

Idalis and Adam hold their weights under their chins and step back into the lunge position. A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: Take it back, come on. Go in the lunge. 

Adam and Idalis stand up straight and lift the weights above their heads, then repeat the exercise. 

IDALIS: Add that press. And you can increase this challenge by picking up the tempo. Come on. Or you can take it in one step at a time. And every time you do this workout, aim to do a little bit more. Come on, work harder. You're only gonna get better and stronger with each passing workout. 

ADAM: Yeah! 

IDALIS: Come on, abs are tight. Add that press, come on. Sculpting the shoulders, upper body. Take it back. And you can use--bend your knees to add the press. Three seconds left. And last one. Great job. 

Idalis stands up and places her weight on the floor. 

IDALIS: Dumbbell swing--let's continue to boost our metabolism, challenge our cardio. Feet shoulder width apart. Abs are in. And remember, I want you to use the momentum of your hips to pop the weight. We're going in five, four, three, two--come on. Hike the kettlebell. Pop the hips. 

The two swing the yellow weight from between their knees to above their heads. 

IDALIS: Squeeze the butt at the top. And I'm not doing a squat. I'm not lifting my--the weight with my arms. We're using the momentum of the hips to swing the weight. Now, researchers have shown that just by mastering this exercise alone, you can really improve your fitness level and burn as much fat as you do with running by being low-impact in your joints. So breathe, ten seconds left. Come on. 

ADAM: I also feel like I'm carving my booty out of stone right now. 

IDALIS: Yes. Come on, squeeze that butt at the top. Breathe it out. Three, two, and last one. Great. Kettlebell down. 

The two place their weights on the ground and stand up straight. 

IDALIS: We have a quick break. Inhale. Relax. You're doing an amazing job. I'm getting all sweaty. I hope, at home, you're working as hard as we are. 

ADAM: Awesome sauce. 

IDALIS: Breathe. 30 seconds. Hydrate-- grab a little bit of water. Breathe it out. 

Idalis swings and stretches her arms. 

IDALIS: Feels good. 

Adam stretches his arms out wide. 

ADAM: Open it up. I like to open up my chest. I usually find that when I'm getting really exhausted, I'll close in on myself. Like, my shoulders come forward. So I always like to remind myself to just open my chest up. Helps you breathe. 

IDALIS: Come on, eight seconds. Get ready. Grab the weight. 

Idalis and Adam pick up their weights. 

ADAM: This is the last round of these. 

IDALIS: Last round, let's do it. 

Adam raises his hand in the air and moves toward Idalis. 

ADAM: Get it up, get it up. Come on, come on. One hand here, come on. Yes. 

Idalis high-fives Adam. 

IDALIS: Come on, let's do it. Circle the weight, halo. 

Idalis and Adam circle the weights around their heads. They then hold the weights under their chins and squat low to the ground. They continue to repeat the exercise. A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: Go low in the squat. Alternate the halos. Let's go, slow as you can. Whew! 

ADAM: It's the last round of these. I'm going for it. 

IDALIS: Breathe and go at your own pace, your own range of motion. Breathe it out. Sit low. Abs are in. Come on, more than halfway there. You got this. Breathe it out. Make sure that the weight of your body stays on your heel. Five seconds, come on. Breathe it out. One more. Great job. Kettlebell down. 

The two place their weights on the ground. And drop to the ground. 

IDALIS: Whew. You can add a little stretch. 

Idalis stretches her arms out in front of her on the ground. 

IDALIS: Inhale. Let's do it. So hands under shoulders. Activate your abs. You can also make it easier by doing a wider stance with your feet or going on your knees. 

Idalis moves into the push-up position and moves her legs outward, then drops to her knees. 

IDALIS: Three, two, one. 

Idalis moves into the standard push-up position and uses her left hand to reach across her body and pull her weight over. A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: Pull the kettlebell. Add that push-up. Come on, everything you got. Let's do this. Breathe it out. Feel your arms, shoulders. Come on, those abs on fire. Take it back. Whew! Breathe. 

ADAM: I always have to remind myself, keep my core nice and tight when I'm doing these. 

IDALIS: Yes. And like I said, you can go on your knees, and you can even do it by using your own body weight. 

Idalis reaches across her body and taps the ground, rather than grabbing the weight and pulling it over. 

IDALIS: This is gonna help you increase your upper body strength so you can move into using equipment. So come on, five seconds. Three, two, and last one. Great job. Take a deep breath. Stand up. 

Adam and Idalis stand up and hold their weights. 

IDALIS: And don't forget, every movement that you do, think about it. Don't just go through the motions. So grab the kettlebell chest height. 

Idalis holds the kettlebell below her chin. 

IDALIS: Shoulders, come on. Three, two-- take it back and add the press. 

Idalis and Adam stretch their right legs far back and go into a lunge position. They then stand up straight and lift the weight above their heads. A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: Come on, go as slow as you can. Come on, pick up the pace. This is the last exercise. One more after this, and we complete the part one of this workout. 

ADAM: It's great how much this challenges your balance as well. 

IDALIS: Yeah, we're working our entire body in a very time-efficient way. Whew! We're sweating smart today. Come on, bring it out. Keep that energy up. Breathe. Take it back. Use that core. Bend your knees. 

ADAM: Whew, we're almost there. 

IDALIS: Add the press. Come on. Five, four, three, two--and great job. 

Idalis places her weight on the ground and stands up straight. 

IDALIS: Kettlebell swings. Deep breath in, let's do it. How you feeling, Adam? 

ADAM: I'm feeling great. 

IDALIS: Okay. We're going in ten seconds. Get ready. Use that momentum of your hips. Use your abs. Squeeze your butt. Let's do it. 

ADAM: And remember, if you've got a dumbbell, just a nice hand over hand grip. 

Adam grips him dumbbell with two hands and holds his arms out straight. 

IDALIS: Okay, hike the kettlebell. 

The two swing the yellow weight from between their knees to above their heads. A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: Pop the hips. 

The two repeat the exercise. 

IDALIS: Exhale at the top. Inhale on your way down. And as you master this exercise, I want you to challenge yourself and grab a heavier kettlebell swings to maximize results. So breathe. Come on, more than halfway there. Let's do it. Finish strong. Come on, boosting your metabolism, crunching calories, improving your fitness level. Breathe. 

ADAM: Also lighting your butt on fire. 

IDALIS: Three, two--kettlebell down. Great job. 

Idalis places her weight on the ground and stands up straight. 

IDALIS: So we completed the first part of this amazing kettlebell workout. We have a 60-second break. Hydrate yourself. Let your heart rate come down. And I'm gonna go over the finisher. So for this finisher, we have four exercises, 30 seconds each, working as hard as you can and doing as many reps as you can do. The goal is to maximize and give everything you got. So maximize intensity, work as hard as you can. And this is gonna help you increase that after burn effect by boosting your metabolism and helping you burn more calories and fat for long after you finish this workout. 

Idalis bends over and picks up her weight. 

IDALIS: So the first exercise. Raise the kettlebell over head, abs are tight. 

Adam and Idalis raise their weights above their heads. 

IDALIS: Let's take it into reverse lunges. 

The two step back into the lunge position while still holding the weights over their heads. They then stand up and repeat the exercise. A clock showing the number 40 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: So come on, 30 seconds. Go as many--as many reps as you can get in. Abs are in. This is a total body exercise that is challenging your shoulders, your abs, while it's working out your entire lower body. Make sure that the weight stays on your heel. Knees over ankle. Ten seconds, come on. You can also stay here and add the press. 

Idalis lowers the weight to below her chin while she lunges, then raises it above her head when she stands up straight. A clock showing the number 30 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: So come on. Three, two, and last one. Next exercise. Feet are gonna be shoulder width apart. We're gonna take it into squats, and Adam's gonna do the plyometric version. So let's do it. 

Idalis holds her weight below her chin and squats low to the ground. Adam places his weight on the ground. He squats low and jumps into the air. 

IDALIS: Come on, squat down. Go as slow as you can. And challenge yourself and add those plyometrics to help you burn fat, improve your fitness level, and help you get stronger and leaner legs. So come on, stay with it. 

ADAM: If you're jumping, make sure you're landing softly and immediately shooting those hips back to take the impact out of your knees. 

IDALIS: Stay with it, come on. As many reps, come on. Five, four, three, two, and one. Great job. 

The two stand up straight. Idalis places her weight on the ground. 

IDALIS: Swings. grab your dumbbell. 

ADAM: Let's do it. 

IDALIS: Let's get to it. Breathe it out. 

Idalis and Adam grab the dumbbells and swing the yellow weight from between their knees to above their heads. A clock showing the number 30 appears next to black text in the upper left-hand corner of the screen. 

IDALIS: Come on, hike the kettlebell. Come on, 30 seconds. Exhale. Abs are tight. Come on, stay with it. I know you're tired, but let's finish strong. Come on, this is about what you can do. So let's do it. Breathe. 

ADAM: We're almost there. We're almost there. 

IDALIS: Ten seconds left. Breathe it out. Squeeze that butt. Three, two, and one. Kettlebell down. 

Adam and Idalis place their weights on the ground. 

IDALIS: Last exercise, we have burpees. Come on, you don't get to crush calories and get your metabolism through the roof if we don't do burpees. 

ADAM: Come on, let's get it up. Let's do this. 

IDALIS: Let's go. 

Adam and Idalis jump into the air with their arms stretched upward. They then crouch down and kick their legs back into a push-up position. 

IDALIS: All the way down. Add a push-up if you can. Come on, as many reps. We're working our entire total body, challenging your cardio. Come on, you can step it in if you need to. Do the modification that works best for you. Breathe. Come on, stay with it. High energy. Ten seconds, come on. 

ADAM: Come on, push, push. Double time. 

IDALIS: Give me two more reps. Whew. Breathe it out. We have time for one more. And great job. Good job. 

Idalis and Adam stand up straight and high-five. 

ADAM: I'm gonna lay on the floor here. 

Adam sprawls out on the floor. 

IDALIS: You just completed total body 2. Thank you for sweating with us. 

ADAM: Amazing. 

IDALIS: Idalis and Adam here. 

Adam stands up straight. 

IDALIS: Till the next one. 

A shot shows off a black mat and water bottle on concrete. The Champion logo appears. 

ON SCREEN TEXT: C9 

Champion 

Target.com/CommitToFit 

A white Target Bullseye logo spins out of the Champion logo.