C9 Champion Commit to Fit: Cardio video transcript
Upbeat music plays.
Black and yellow text and a black and yellow Champion logo appear over a faded shot of a woman running in place.
ON SCREEN TEXT: Cardio
C9 Champion Commit to Fit Workout
A man and a woman dressed in workout clothes stand in a large, open space lit by bright light from tall windows and speak to the camera. The white Target Bullseye logo appears in the bottom right corner.
ADAM ROSANTE: Hey. I'm Adam Rosante.
IDALIS VELAZQUEZ: I'm Idalis Velazquez.
ADAM: And welcome to cardio day!
In a series of slow motion shots, Adam and Idalis perform various exercises side by side.
ADAM: It is gonna be fast, it is gonna be furious, and best of all, it's gonna be over before you know it.
Adam points to the upper left corner of the screen. A clock appears with the number 30 in black. Black text slides out from behind the clock. Adam motions to Idalis, then raises his hand and counts down with his fingers.
ON SCREEN TEXT: HIGH KNEE
ADAM: So let's put 30 seconds on that clock. Watch Idalis if you're doing the modifications. Get some water nearby. Gonna kick it off with high-knee jump ropes in three, two, one. Let's hit it!
Adam and Idalis stand in place, mimicking the motion of jump roping in place, circling their wrists at their sides and kicking their knees up. The clock counts down. The numbers on the clock turn orange when it reaches 10.
ADAM: Nice. Stay soft in the feet, soft in the knees, keep those ankles soft, and keep that core rock hard! I want you to make sure that you're pretending that jump rope is real. Come on. Make it real. Hear it hit the floor. All right. Excellent. Come on. You're more than halfway there. Only 13 seconds left. (inhales sharply) Keep that chest open. Staying soft in the feet, right? Come on. Pump those knees. Push! Come on. You can go a little bit harder than that now. Almost there, almost there. In two, one.
The clock resets to 30 and begins to count down as black text slides out behind it. Adam and Idalis crouch down, placing their palms on the floor. Adam kicks both his feet out behind him into a push-up position, then kicks both his feet back into a crouch, while Idalis steps back one foot at a time into a push-up position and steps forward one foot at a time into a crouch. Then they both straighten their backs while keeping their knees bent and begin punching straight forward in a squatting position. They continue to repeat these motions.
ON SCREEN TEXT: SPRAWL-PUNCH
ADAM: Transitioning right into a sprawl-to-punch combo. So we're gonna take it down, kick the feet back, under, raise up, punch hard! Sprawl, up, punch-punch! Nice. Kick those feet back. Raise up. Stay low. Drive! Back, under, up. Punches start at the chest. Drive, drive! Down, back, under, up. Only eight seconds left. Come on. Push! (inhales sharply) You're almost there. Down, up, punch! Punch!
The clock resets to 30, and black text slides out. Adam and Idalis lower into push-up positions. They both step their right foot forward, setting it next to their right hand. Adam then kicks his right foot back as he kicks his left foot forward, setting it next to his left hand. Then he kicks his left foot back as he kicks his right foot forward. Idalis steps her right foot back, then steps her left foot forward, setting it next to her left hand and stretching her right leg. Then she steps her left foot back and steps her right foot forward, stretching her left leg. They continue to repeat these motions.
ON SCREEN TEXT: DEEP MOUNTAIN
ADAM: Taking it right into a deep mountain climber. All the way down on the ground. Wrists under the shoulders. Gonna step that right foot forward and then switch feet. Switch feet. As far forward as your mobility will allow you to go.
Adam kicks his right foot forward, setting it behind his right arm. Then he kicks his right foot back and kicks his left foot forward, setting it behind his left arm. He repeats these motions several times, then pauses and motions to Idalis.
ADAM: If you're only to here, that's fine. That's where you start. If you need to mellow it down, watch Idalis. She's just stepping back and forward. But if you can push, push through. Switch those feet. Come on. We're right here with you. Only six seconds left. (inhales sharply) Come on. Drive! Almost there. Two, one.
Adam and Idalis stand up. The clock resets to 30, and black text slides out. Adam and Idalis lock their fingers and press their arms together in front of them. Adam kicks up his left knee and turns his torso to the left. Then he sets his left leg down, kicks his right knee up, and turns his torso to the right. He repeats these motions, kicking back and forth. Idalis lifts her right knee and turns her torso to the right. Then she sets her right leg down, lifts her left knee, and turns her torso to the left. She repeats these motions, stepping back and forth.
ON SCREEN TEXT: OBLIQUE
ADAM: Take it up. Shake it out. Going right into an oblique high knee. So get those elbows up and twisting through the torso. Side to side. Keep that chest up. (inhales sharply) Shoulders down the back. Turning through that core.
Idalis alternates between kicking her legs rapidly in a running motion and stepping back and forth in a walking motion.
ADAM: If you need to slow it down, watch Idalis. She's going slow, and then she's picking it up. Come on. Pick it up with me here. That's it. Come on! She can do it, I can do it, you can do it. Just start moving! Only five seconds, and then you get a break. Come on! Two, one, rest.
Adam and Idalis walk around slowly for a moment and give each other a high five. Adam picks up his water bottle sitting on the floor and takes a drink. He and Idalis give each other high fives again.
ADAM: Grab yourself a sip of water. Shake it out. 30 seconds draining down on that clock. (inhales deeply) Get yourself back together. I'm gonna get myself a little drink of water. If you're drinking water in these rest periods, just take little sips, all right? You don't want to chug it, and then you've got all that water sloshing around in your belly. It's not a good feeling. Mmm.
IDALIS: I like how my heart rate's up, but I'm having fun.
ADAM: It feels good, right?
IDALIS: Such a fun workout.
ADAM: It's nice. You keep the variety going. Up high. Keep that variety going move to move, you never get bored. All right. You ready to do this? Come on, come on!
IDALIS: Let's do it.
The clock resets to 30, and black text slides out. Adam and Idalis perform the high knee jump rope motions.
ON SCREEN TEXT: HIGH KNEE
ADAM: Three, two, one. Kick it. That's it. Come on. (inhales and exhales) You know these moves now. You've got the mechanics of them baked into your body. So push yourself a little bit harder now. That's it. And remember what Idalis said. This is fun. Come on. Maybe in the most loosely defined sense of the word...
ADAM AND IDALIS: (laugh)
ADAM: But it still should be fun! Come on. You're fortunate enough to be able to move your body. Be proud of that. Never waste it. Come on! Two, one.
The clock resets to 30, and black text slides out. Adam and Idalis perform the sprawl-punch combo motions.
ON SCREEN TEXT: SPRAWL-PUNCH
ADAM: Down, back, under, up. Punch, punch hard! I want you to imagine that you're trying to put your fist through a brick wall. Up hard! Drive! Come on. Let out that inner athlete. Pooh! Bow! That's it. Pow! (inhales sharply) Inhale, back, under, up. Drive! Hard punches. Come on! Make me feel it through that screen. Back, under, up. That's it. There you go. (inhales sharply) Up. Drive, drive!
The clock resets to 30, and black text slides out. Adam and Idalis perform the deep mountain climber motions.
ON SCREEN TEXT: DEEP MOUNTAIN
ADAM: Shake it off. Take it back down. Deep mountain climbers. Wrists under the shoulders. Step that foot forward. Switch, switch, switch, switch. (inhales sharply) Nice, deep breaths into the belly. Come on. You can do this. Push. When you feel like you need to quit, I want you to start talking to yourself. (inhales sharply) "I can do this, I can do this, I can do this." Repeat it like a mantra. Come on. Good news is, you only have to keep doing it for another six seconds. (laughs) Come on. Push, push, push! Two, one.
The clock resets to 30, and black text slides out. Adam and Idalis perform the oblique high knee motions.
ON SCREEN TEXT: OBLIQUE
ADAM: Shake it off. Take it up. Right into those oblique high knees. Run it out. Make sure you're really twisting through that torso, really engaging the side of the abs, those oblique muscles. (inhales sharply) Pumping those knees nice and high. Keeping that heart rate up. Beautiful. Again, you need to take a break, take a break, but push yourself. (inhales sharply) Almost there. Five seconds left. We're gonna add on a move. Two, one.
The clock resets to 30 seconds, and black text slides out. Adam and Idalis lower into push-up positions. They walk their feet forward a few steps. Keeping their feet pressed together, they kick their feet to the right side, then kick their feet to the left side. They continue these kicks back and forth. Idalis transitions to stepping her feet one at a time to the right side, then one at a time to the left side.
ON SCREEN TEXT: FLOOR
ADAM: Take it down for floor hops. Start in the top of that push-up position. Wrists under the shoulders. Walk the feet in. Hop it up and over to the right, up and over to the left. Make sure you're landing softly. It's a little bit harder if you keep your feet together. It becomes a little bit easier if they're a little wider apart. But you just do what's right for you. Come on. Keep that core nice and tight. Up and over, up and over, up and over. Nice. And if you need to modify this, remember, we're just stepping it up, stepping it over. But make sure to really engage that leg and that butt. Come on. We only have three seconds left. Push! (inhales sharply) Two, one.
Adam and Idalis both stand up. They crouch down, placing their palms flat on the floor. Adam kicks both his feet out to the right side and back underneath him, then jumps up and claps. Idalis steps her feet out to the right side, hops them back underneath her, then jumps up and claps.
ON SCREEN TEXT: SIDE-OUT
ADAM: Awesome job. Take it up. Shake it out. Gonna get right into side-out burpees. Little twist here. Take it down. Hop the feet out, over to the right. Shoot it out, shoot it under, up and clap.
Adam kicks his feet out to the left side, brushing Idalis' legs with his shoes. They continue these motions. Idalis alternates between hopping her feet out to the sides and stepping out to the sides one foot at a time.
ADAM: Down, out to the left, under, up. Watch your workout partner if you're working out with somebody.
ADAM: Sorry, Idalis. Come on, take it up! Down, under, up, clap. Breathe. Come on. Push! You're almost there; you're almost there. Only five seconds left. Come on. Kick on those afterburners. Push! (inhales sharply) Two, one.
Adam and Idalis set their left knees on the floor, sitting for a moment. They bump fists. Then they place their hands on the ground in a starting position as though preparing to sprint down a track. They lift their knees slightly off the ground.
ADAM: Drop a knee. Hold it down with us right here. (inhales deeply) Get your breath back under you. We're gonna finish this out together. 100-meter dash...
IDALIS: Let's do it.
ADAM: In place, as fast as you can. We are gonna sprint it out in five, four--raise the hips--three, two, one!
The clock resets to 30 seconds, and black text slides out. Adam and Idalis stand and begin sprinting in place.
ON SCREEN TEXT: 100 DASH
ADAM: Pop it up. Let's go, let's go, let's go! That's it. There you go. Come on! (inhales sharply) Modification for this is to slow down, but I want you to push. Come on! This is the home stretch. Keep those knees up. Pump those arms. That's it, Idalis! That's it! Beautiful! Come on. How you feeling at home? That's it. Stay strong. Pump those arms. You're more than halfway there. Only 11 seconds left. Come on. Drive those knees! (inhales sharply) Breathe. Almost, almost, almost! Five seconds! Double time! Come on! Leave it all on the track!
ADAM: Two, one!
They stop sprinting. Adam spreads out his arms. They give each other high fives.
ADAM: Done. Amazing. Thank you for working out with us. We'll catch you next time.
The black and yellow champion logo appears over the image of a water bottle and weights lying on the floor. The logo flips over, transforming into a white Target Bullseye logo. White text appears at the bottom.
ON SCREEN TEXT: Target.com/CommitToFit