C9 Champion Commit to Fit: Abs video transcript

A transluscent white screen with the orange and black C9 Champion logo and other orange and black text graphics to the left covers a man laying on his back, executing an abdominal exercise in slow motion. 

ON SCREEN TEXT: Abs 

8:00 

C9 Champion Commit to Fit Workout 

C9 

Champion 

IDALIS VELAZQUEZ: Hi, I'm Idalis Velazquez. 

Idalis stands a few feet in front of and to the left of Adam and speaks to the camera. They are both in a large, open room with grey workout mats on the floor in front of them. They are both wearing activewear. Weights can be seen towards the back of the room, and sun pours in through the large white windows to the left. A small, white Target Bullseye Logo appears at the bottom right-hand corner of the screen. 

ADAM ROSANTE: And I'm Adam Rosante. 

IDALIS: And this workout is all about the abs. We're going to strengthen and sculpt your entire midsection with this time-efficient body weight workout that you can easily add into your day. 

Various shots show Idalis and Adam performing various abdominal exercises on the floor in slow motion. 

IDALIS: All you need is a mat. Adam will be showing you how to modify the exercises. 

Idalis continues speaking to the camera. 

IDALIS: Are you ready? 

ADAM: Let's do it. 

IDALIS: Let's work the abs. 

A wider shot shows Idalis and Adam lying down onto their workout mats, on their backs. 

IDALIS: So let's lay on your mat. Now raise your chest off the mat, drive your knees to your chest, and bring the arms by the side. 

A closer shot shows Idalis demonstrating what she describes. 

IDALIS: Draw the belly button nice and deep into your mat into a hollow body hold. This is level one, so stay here or come to this position any time that you need to modify. From there, lower your legs 

without allowing your lower back to leave the mat and bring the arms to the back into a full hollow body hold. 

A clock showing the number 20 appears next to black text in the upper left-hand corner of the screen. The clock shows the seconds counting down. 

ON SCREEN TEXT: HOLLOW BODY HOLD + 

LEMON SQUEEZES 

IDALIS: We're gonna condition our entire abs, working on stability, getting all the muscles activated before we're moving on into all the exercises. 

The view changes to Adam performing the modified version of this exercise, his knees lifted and his arms staying at his sides. 

Idalis holds her position, her legs lifted and her arms stretched behind her head. 

IDALIS: So breathe. This is a challenging exercise, but it's gonna help you get a stronger, powerful core. 

A wider shot of both Idalis and Adam holding their positions. 

IDALIS: From there, let's take it into lemon squeezes. 

The clock in the upper left-hand corner resets to count down from 20 seconds once more as Idalis lifts her torso from the mat demonstrating what she is describing. Adam is still performing the modified version. His torso remains on the mat, alternating between stretching his arms and legs out together and bringing them back in to his previous position. 

IDALIS: So come all the way up and wrap your hands around your knees, adding that crunch, working the lower, upper abs. 

The view changes to Adam performing the modified version of the exercise. 

IDALIS: Exhale on your way up. And you go at your own pace. 

A wide shot of both Idalis and Adam performing the exercise. 

IDALIS: Come on, stay with it. Breathe. Five seconds, come on. Three, two, and last one. Great job. 

Smiling, Idalis shifts to lay on her side, facing the camera. Adam can be seen to the right and behind her, laying on his side and facing the camera as well. Idalis and Adam demonstrate what Idalis describes. 

IDALIS: Lay on your right side with your elbow under your shoulder. Legs are straight, now brace your abs and raise your hips off the mat into a side plank. 

A clock showing the number 60 appears next to black text in the upper left-hand corner of the screen. The clock counts down the seconds. 

ON SCREEN TEXT: SIDE PLANK + 

ROTATION 

IDALIS: Now hold it here and take your free hand and reach underneath your body and open up, adding a nice rotation to really get it going. Breathe. Working the obliques, the shoulders-- one of the most effective exercises that you can do to strengthen the core. 

Adam performs the modified version of the exercise, with his knee dropped on the mat. 

IDALIS: Breathe it out. And if you need to modify, just drop your knee. 

Idalis also demonstrates the modified version of the exercise as she describes it. 

IDALIS: Come on, three, two, one. Let's go on the other side. 

Idalis and Adam shift to lie towards the other end of their workout mats, performing the same exercise as before, shown at various camera angles. 

IDALIS: So elbow directly under the shoulder. Raise your hips, and abs are in. Breathe it out, reach underneath your body, and come up. And if this exercise is too challenging, you can stay here holding the side plank where you get strong or by modifying it like this. Drop your knee, okay? So stay with it. Breathe. Come on, feel your abs working super hard. Three, two, and last one. Great job. 

The clock in the upper left-hand corner fades out of vision as Idalis and Adam shift, holding themselves upright and face-down above their mats. 

IDALIS: Now, let's take it into a push-up position, hands underneath your shoulder. We're doing a tempo push-up, going in 3-second counts, very slow, in control. 

A clock showing the number 45 appears next to black text in the upper left-hand corner of the screen. The clock counts down the seconds. Idalis demonstrates the exercise as she describes it. Adam performs the modified version, his knees staying on the mat. 

ON SCREEN TEXT: TEMPO PUSH-UPS + 

KNEE DROP 

IDALIS: So abs are in. Three, two, one. Drop your knees and activate your core to push back. Follow Adam, you can stay on your knees the entire time if you need to modify this exercise. Three, two, one. Drop the knees, activate that core. And come on, push back. It's an amazing exercise that is going to increase your upper body strength, and it teaches you how to use your abs in the push-up. The push-ups are basically a moving plank. So come on, stay with it. Works your arms, chest, shoulders, and triceps, and you're getting a great workout. Breathe. Stay with it. Abs are in. Five, four, three, two, and last one. Great job. Take it back. 

The clock in the upper left-hand corner fades from vision. 

IDALIS: Now lay on your mat. Let's work our lower back. 

Idalis and Adam lay on their mats on their stomachs and stretch their arms straight out in front of them. 

IDALIS: So we're gonna take it into a Superman. 

A clock showing the number 45 appears next to black text in the upper left-hand corner of the screen. The clock counts down the seconds. Idalis and Adam demonstrate the exercise as Idalis describes it. 

ON SCREEN TEXT: SUPERMAN 

STRETCH 

IDALIS: So arms out front, raise your chest. Raise your legs. Squeeze your butt. And add that row. Come on, slow, in control. Make sure that your abs are in. Come on, add that row. Very slow, in control. Strengthening your entire lower body, your glutes, your hamstrings. This exercise gonna help you improve your posture and give you a nice, strong, and balanced core. Breathe. Come on, very slow, in control. Squeeze the butt at the top. How you feeling, Adam? 

ADAM: Feeling good, starting to light on fire here. 

IDALIS: Come on. Five seconds left. We have time for one more. Come on, hold it here. Add that row. Great job. 

The clock in the upper left-hand corner fades from vision. Idalis and Adam raise themselves to stand on their knees, performing various arm stretches. 

IDALIS: Let's take it into a plank position. You can stretch a little bit if you need to. 

Idalis and Adam assume a push-up position on their mats once more. They both perform the exercise as Idalis describes it, with Adam performing the modified version. 

IDALIS: Now, hands under shoulders. Brace your core, and drive your knee to your elbow, really targeting the obliques. 

A clock showing the number 45 appears next to black text in the upper left-hand corner of the screen. The clock counts down the seconds. 

ON SCREEN TEXT: PLANK PUSH-UPS + 

KNEE TO ELBOW 

IDALIS: And we're gonna take it into a plank, and we're gonna come back. Go at your own pace, targeting our entire core. Come on. Giving your obliques a little extra love. Whew! And your shoulders, your arms, are getting really challenged with this exercise, so make sure that your hips are square. Come on, slow, in control. Brace that core. Come on, I know you want to have beautiful and powerful abs, so stay with it. Come on. And alternate sides, hands under your shoulders. And last one. Drive the knees to the elbows. Whew, great job. 

The clock in the upper left-hand corner fades from vision. Idalis and Adam shift back into a crouching position with their arms stretched in front of them on the mat. 

IDALIS: Take it back, stretch. Big inhale. Let's take it into our back. 

Idalis and Adam shift to lie on their backs on their mats. They demonstrate the exercise as Idalis describes it. 

IDALIS: So from here, we're gonna add a crunch, and add a twist to punch. 

A clock showing the number 30 appears next to black text in the upper left-hand corner of the screen. The clock counts down the seconds. 

ON SCREEN TEXT: SIT-UPS + 

CRUNCH PUNCH 

IDALIS: Let's do it. So come on. Punch as hard as you can. Come on, keep that energy up. Add that twist. Whew! I love this exercise. Come on, punch. We're adding a little rotation that is really targeting your waist. Whew, breathe. Come on, one more. And last one. Bicycle abs. 

The clock in the upper left-hand corner fades from vision. Idalis and Adam demonstrate the exercise as Idalis describes it. 

IDALIS: Place your hands behind your head. Now drive opposite knee to elbow, very slow, in control. 

A clock showing the number 30 appears next to black text in the upper left-hand corner of the screen. The clock counts down the seconds. 

ON SCREEN TEXT: SLOW 

BICYCLE CRUNCHES 

IDALIS: Breathe. I want you to feel the burn with this one. This is an oldie, but goodie. Come on. Breathe it out. My abs are on fire, so come on, stay with it. Breathe. And exhale as you crunch at the top. So come on, ten seconds left. 

ADAM: Whew! 

IDALIS: Whew! I know, right? Five, four, three, two, relax. Great job. 

The clock in the upper left-hand corner fades from vision as Idalis lifts herself up to sit on the mat. 

IDALIS: Let's take it into a push-up position. 

Idalis and Adam shift to assume a push-up position on their mats, demonstrating the exercise as Idalis describes it. 

IDALIS: Once again, hands under your shoulders, activate your core. Let's get our heart rate up. Mountain climbers, ready? 

A clock showing the number 30 appears next to black text in the upper left-hand corner of the screen. The clock counts down the seconds. 

ON SCREEN TEXT: MOUNTAIN 

CLIMBERS 

IDALIS: Come on, go. So go as fast as you can, or you can also step it in if you need to. Come on, just drive the knee to your chest. Come on, I want you to get the heart rate up, blasting that abdominal fat. Come on, breathe it out. Step it in if you need to. Go at your own pace. Four, three, two, and one. Last move, tap your shoulders. 

The clock in the upper left-hand corner fades from vision as Idalis and Adam stay in the push-up position, demonstrating the exercise as Idalis describes it. 

IDALIS: Keep the hips square. And add the jack. Come on, have fun with this one. 

A clock showing the number 30 appears next to black text in the upper left-hand corner of the screen. The clock counts down the seconds. 

ON SCREEN TEXT: SHOULDER TAPS + 

JUMPING JACKS 

IDALIS: This is the last excersise. Finish strong, come on. Keep that energy up. Abs are in. You can step it in if you need to. Just do the modification that works best for you. You can even go on your knees, and then come back in high plank position and add the jack. Come on, stay with it. Breathe. Ten seconds left, come on. Let's go, Adam. 

ADAM: All right. 

IDALIS: Let's do it. Let's finish strong. Come on. Everything you got. Three, two, and relax. 

The clock in the upper left-hand corner fades from vision. Idalis and Adam shift back into a crouching position with their arms stretched in front of them on the mat. 

IDALIS: Oh, let's take it into a shell pose. Feel the nice stretch in your shoulders. Big inhale. 

ADAM: That was awesome. 

Idalis pushes herself back into a sitting position, her legs folded under her as she speaks to the camera. 

IDALIS: You did it. You just completed your abs workout. And if you want to add a greater challenge, you can do this workout one more time. 

Idalis and Adam both shift to stand up. 

IDALIS: So thank you for sweating with us. Idalis, here. 

ADAM: Adam Rosante, here. 

IDALIS: Till the next one. 

ADAM: Thank you, Idalis. That was awesome. 

Idalis and Adam high-five each other. 

A panning top-down shot shows various exercise equipment on the ground with the C9 Champion logo before it in the center. The logo flips itself 180 degrees to reveal the white Target Bullseye Logo. Small white text at the bottom fades into view. 

ON SCREEN TEXT: C9 

Champion 

Target.com/CommitToFit