Original subtitles

Heart-Pounding! Maken-Hime! Secret Training Four

Well then!

Let's start the before work training.

Our customers... I mean, our masters, should see us at our best.

That's what it means to have a part-time...

No, what it means to be a maid.

Let's work hard and get pumped up!

Try your best to follow me to the end!

Let's start with sit-ups.

It looks like a push-up, but the motions are completely different.

Listen. The first keyword for pumping up is "slowly."

Don't forget to keep your body straight.

There's no meaning if your stomach and hips drop.

Use all your will power to keep your hips up.

I'm sure you'll realize after doing it, but it's pretty tough!

Doing six to ten reps is enough.

But push yourself to the point where your legs won't rise anymore.

If that's easy for you, put a weight on your leg, like me.

By the way, these weights are 20 kg a piece.

Together they weigh 40 kg so it's pretty good resistance!

Please don't overexert yourself.

The slower you do it, the tougher it is.

Slow your pace to the utmost limit for as many as you can.

Slowly... Slowly... Slowly...

Slowly... Hey.

If you joke around too much I'm going to push you until you can't move.

Understand? The rule for pumping up is going slowly ten times.

You should start trembling around five or six repetitions.

Your amount of determination depends on how hellish you make the last rep.

The more painful it is, the greater reward you'll get for your muscles!

Work hard!

As you can see, next are handstand push-ups.

You should do six to ten of these slowly as well.

One-two. One-two.

Whole body balance is important for this.

If this isn't enough, you can do it with anklet weights like me.

Make sure not to overexert yourself

Be careful about your tilting hip and the direction you bend your elbows.

If you can't do it right, do regular push-ups.

It'd all be meaningless if you hurt yourself during training.

One-two. One-two. One-two.

One-two.

Hm? Who is it? We're at a good point...

Oops, sorry about that!

Kurigasa challenged me to a duel again.

I defeated him completely so it's fine!

It was a good interval for training, too.

Let's start again.

Next are high kicks.

You need more flexibility and balance than regular kicks.

You better not kick haphazardly.

You'll fall into the enemies' grasp if you lose your balance when you kick.

You need both balance and muscle to stand on one leg after the kick.

Increase your flexibility enough to kick the head of a taller person.

You need a lot of practice to master a high kick.

The basics are important for everything.

One-two. One-two. One-two.

One-two.

This exercise is used to loosen up your body.

Don't limit yourself at ten, but aim for one thousand or two thousand repetitions.

One-two. One-two. One-two.

One... If you come to the front like that!

Hey... You all right?

Well, now that you know the power of the high kick, let's go on?

This next exercise is also leg training.

I guess this is what you call a demonstration?

Yeah.

So, squats. This is the same as a regular squat.

The only difference is that you do it slowly.

Please do not use a bear.

One-two. One-two. One-two.

One-two.

Just by doing it slowly, something that was easy can become really hard.

That's cause you don't have any point you can relax in the movement.

How is it? Isn't it fun?

Let's keep going for it!

The muscles you use will tire out and hurt today

in order to make big, strong muscles tomorrow!

It makes looking at yourself in the mirror really fun!

One... Even if you think you're at your limit, just a few more...

Where do you think you're looking bastard?!

Then, last is stretching!

If you don't do it properly, you'll pay for it tomorrow.

Pay close attention to your thighs and the places you've bullied.

Both legs, properly.

One, two, three, four, five, six, seven, eight...

How is it?

Can you feel the lactic acid flowing through your body?

This is what it really means to train.

If you work at it for half a year,

you'll be big and macho no matter how skinny and weak you are now!

That's the end of my training!

"Changing Room"

Well, I have to get to work after this.

All right! Looks like I was able to pump up pretty well!

With this, I can stand proud in front of any cust... I mean, master.

All that's left is getting a new uniform... Oh!

I forgot my bra snapped!