Workout Motion Sheet to Video

Use the provided fitness reference sheet as the exact motion blueprint.
Use the provided character image as the subject.

Subject:
Athletic character performing dumbbell exercises with perfect form.

Style:
ultra realistic, cinematic fitness video, natural lighting, high detail skin texture

Camera:
clean tripod + subtle slow push-ins, 50mm lens

Duration:
10–12 seconds

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STRUCTURE:

0:00–0:02 — READY POSITION  
Character stands holding dumbbells, neutral stance

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0:02–0:04 — BICEP CURL  
From fully extended arms → curl up → hold briefly at top

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0:04–0:06 — SHOULDER PRESS  
From shoulder level → press overhead → lockout

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0:06–0:08 — LATERAL RAISE  
Arms lift sideways → reach shoulder height → controlled stop

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0:08–0:12 — SQUAT  
Standing → descend to full squat → rise back up

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MOTION RULES:
- strictly follow reference poses
- smooth transitions between key positions
- controlled tempo (no fast reps)

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DETAILS:
- subtle muscle tension
- slight breathing motion
- realistic dumbbell physics

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NEGATIVE:
no exaggerated motion, no stylization, no extra characters