C9 Champion Commit to Fit: Warm-up video transcript

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

ON SCREEN TEXT: Warm Up 

5:00 

C9 Champion Commit to Fit Workout 

C9 

Champion 

IDALIS: Hi, I'm Idalis Velazquez. 

Adam Rosante and Idalis Velasquez, 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: Every workout needs to start with a good warm-up. 

Idalis bends at her knees, placing her hands on the mat in front of her. She walks up the mat on her hands, keeping her feet planted on the end. 

IDALIS: This will help you prevent injuries. It increases your body temperature. 

Adam raises his right arm straight in front of him and his left leg straight behind him, supporting his body weight on his left arm and right knee. 

IDALIS: And it's gonna help your mind ready and focus for your workout ahead. 

In a series of shots, Idalis raises her right arm high over her head. Standing, she lifts her knees high while jogging in place. 

IDALIS: We're going to activate the right muscles to allow you to get the most out of your workouts. 

Idalis stands next to Adam. She turns and speaks to him. 

IDALIS: Are you ready? 

ADAM: I'm ready. Let's do this. 

Idalis and Adam high five, then take their places at the workout mats. 

IDALIS: Let's do it. 

ADAM: Let's warm it up. 

IDALIS: So start out with your feet shoulder width apart, arms straight out to the side, seal jacks. 

Idalis and Adam stand with their feet shoulder width apart. They hold their arms straight out to the sides. A clock showing the number 30 appears next to black text in the upper left-hand corner of the screen. 

ON SCREEN TEXT: SEAL 

JACKS 

IDALIS: So clap at the front of your chest and just add a jack. 

Idalis and Adam jump and land with their feet together and their hands clapped in front of them. In another jump, they return their legs to their position at shoulder width and their arms to their position straight out to the sides. The two continue the exercise as the time on the clock runs down. 

IDALIS: It's getting warmed up. Just adding a twist to the traditional jumping jack so you feel a nice stretch in your body. 

Idalis demonstrates a modified version of the exercise, where instead of jumping, she alternates stepping each leg out to a shoulder-width position, then bringing it back to the center and moving the other leg. 

IDALIS: Now, you can step it if you need to. Just keep your abs engaged and feel the nice stretch. Just exaggerate the movement. 

In close-up, the camera pans between Adam and Idalis demonstrating seal jacks, then cuts back to the two demonstrating together. The clock in the upper left corner turns yellow as it counts down from 10. 

IDALIS: We're doing seal jacks for 30 seconds. Just breathe, two, and last one. 

Idalis and Adam get into position for the next exercise. Idalis speaks to the camera. 

IDALIS: Next move, high skip. 

Idalis demonstrates the high skip, raising each of her knees high in quick succession. With each high skip, she raises the opposite arm in front of her. Adam mimics her movements. The clock in the upper left corner begins counting down from 30. 

ON SCREEN TEXT: HIGH 

SKIPS 

IDALIS: So we're going to drive our knee as high as you can and land softly at the ball of your feet. 

In close-up, Idalis demonstrates the high skip. 

IDALIS: This is a more athletic drill that is gonna get your hip flexors warmed up, get your heart rate up. 

Another close-up reveals both Idalis and Adam demonstrating the high skip. 

IDALIS: Now, exaggerate the movements with your hands. 

Idalis and Adam continue high skipping, moving their arms higher. 

In close-up, Adam begins to skip his knees higher. Then cut back to the two demonstrating together. 

IDALIS: Start to jump a little higher with each repetition. 

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

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

In close-up, Idalis speaks to the camera. 

IDALIS: We're gonna take it into walk outs. So stand with your feet shoulder width apart. 

Idalis and Adam stand at the foot of their mats with their feet shoulder width apart. The clock in the upper left corner begins counting down from 45. 

ON SCREEN TEXT: WALKOUTS 

IDALIS: Bend on your knees to place your hands on the mat. 

Idalis bends at her knees, placing her hands on the mat in front of her. She walks up the mat on her hands, keeping her feet planted on the end. 

IDALIS: And we're gonna walk as we activate our arms and core. 

The camera cuts to both Idalis and Adam demonstrating in the studio. 

IDALIS: Brace your core and step your feet outside of your right hand. 

Idalis brings her right foot up and places it next to her right hand. 

IDALIS: Now push your hips down to really feel a nice stretch in your hip flexors. 

In close-up, Idalis rotates her torso, bringing her right arm above her body. Then, a cut to Idalis and Adam demonstrating the exercise. 

IDALIS: And rotate and open up towards the ceiling. One inhale, breathe, take it back. 

Adam and Idalis bring their hands back to their positions on the mats. They move their right feet back to the end of the mats. 

IDALIS: Step back. And repeat in the other side. 

Idalis and Adam bring their left feet up and place them next to their left hands. They rotate their torsos and raise their left arms above their bodies. 

IDALIS: So step your left foot, push your hips down, and open up and rotate your torso towards the ceiling. 

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

IDALIS: We need hip, good hip mobility to help your body perform better and have a healthier lower back. 

Adam remains in position with his feet at one end of the mat and his arms supporting his weight at the other end. Idalis drops to her hands and knees and continues speaking to the camera. 

IDALIS: So go on all fours, hands under shoulders, knees under your hips. 

Adam drops to his knees. The clock in the upper left corner begins counting down from 45. 

ON SCREEN TEXT: BIRD DOGS 

IDALIS: Brace your core, and let's take it into alternating bird dogs. 

Idalis raises her left leg straight behind her and her right arm straight in front of her. 

IDALIS: Opposite arm, opposite leg, squeeze, take it back. 

In close-up, Idalis continues to raise her legs, alternating between each one. 

IDALIS: Now hold it for one second at the top, squeezing the glutes. Hold it here, take it down. 

A cut shows Idalis and Adam doing bird dogs in the studio. 

IDALIS: We're activating the core, strengthening our entire body, working on balance, and just lengthening with each repetition. 

In close-up, Adam demonstrates the exercise. 

IDALIS: One more each side. Breathe. Great job. Let's continue to activate the core. So let's take it into a plank. 

Idalis and Adam drop to their stomachs with their forearms flat on the mat in front of them. 

IDALIS: Forearms shoulder width apart. Raise your hips off the mat. 

Idalis and Adam raise their bodies above the mat, supporting their weight on their forearms. The clock in the upper left corner begins counting down from 30. 

ON SCREEN TEXT: PLANK 

IDALIS: And draw your belly button nice and deep into your spine. 

In close-up, Idalis raises and lowers her hips to demonstrate improper planking form. She then returns to her original position, demonstrating once again where the hips should be. 

IDALIS: Now, make sure that your hips are not sagging or too high. A nice, strong plank. And if you need to, just drop your knees and hold a mini plank. 

Idalis drops her knees to demonstrate the modified plank. She continues to support her weight on her forearms and keeps her feet raised off of the mat. 

IDALIS: We want to activate our abdominal muscles to help you get the most out of your workouts. 

In close-up, Idalis returns to the raised plank position. The camera cuts to both Idalis and Adam demonstrating in the studio. The clock in the upper left corner turns yellow as it counts down from 10. 

IDALIS: Doing the warm-up is the perfect way to really strengthening your entire core to get it all going on. And take it down. 

From the planking position, Idalis and Adam lower their bodies to the mat. They get into position for the next exercise. 

IDALIS: Let's stand up and get a little more dynamic now. We're gonna take it into a lunge with an arm raise and a twist. 

Idalis and Adam demonstrate the lunge, each taking a long step back and kneeling on the back knee. With their arms raised above them, they twist their torsos, then stand again. 

IDALIS: So you're gonna step back and add a twist towards your forward leg. 

The clock in the upper left corner begins counting down from 30. 

ON SCREEN TEXT: LUNGE + TWIST 

IDALIS: Join me now. 

In close-up, Idalis and Adam continue demonstrating. 

IDALIS: So raise your arms at a lunge and add a twist. Make sure that your knees are in alignment with your ankles. Go as low as you can in the lunge. 

In close-up, Adam demonstrates the exercise. 

IDALIS: We want to mimic movements that you're gonna be using throughout your workouts. Take it back. 

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

IDALIS: One more, each side. Breathe. Great job. Last move. Stand with your feet shoulder width apart. Let's take it into a squat. 

With their feet shoulder width apart, Idalis and Adam bend their knees and squat down with their arms in front of them, then rise to a standing position and raise their arms above them. The clock in the upper left corner begins counting down from 30. 

ON SCREEN TEXT: SQUAT + REACH 

IDALIS: So squat down as low as you can and reach your arms toward the ceiling. Join me. Squat. Now make sure that you're squeezing the butt at the top. Your abs are in. 

In close-up, Idalis demonstrates the exercise. 

IDALIS: And try to go a little higher and a little lower each time. So reach, exaggerate that movement. 

Idalis and Adam continue demonstrating the exercise. The clock in the upper left corner turns yellow as it counts down from 10. 

IDALIS: Come on, getting our body ready. We created amazing workouts for you in this challenge. And one more, great job. 

Idalis and Adam stand next to their mats in the studio. Idalis speaks to the camera. 

IDALIS: You just completed your warm-up. You're now ready for your workouts. Have fun and stay strong. 

ADAM: Got a little sweat going. I love it. 

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