Original subtitles

Tachibana-sensei, are you free after this?

Why don't the three of us eat somewhere? It's been so long.

Oh! Aina-sensei, Kure-sensei.

I'm sorry, I have something to do.

I'll catch up with you later, so feel free to start without me!

Well, I'll see you later!

"Something to do"?

She's been busy lately.

What in the world is she doing?

--Do you think she's found a boyfriend?

--Absolutely not. --Do you think she's found a boyfriend?

You're awfully sure about that.

Mm-hm.

Koyo Women's Academy teachers:

Rumika Aina, 30 and single.

Yakusha Kure, 34 and married.

--Well then, shall we go? --Neither one knows that Satomi's been hitting the gym.

--Sure. --Neither one knows that Satomi's been hitting the gym.

Huh?

"Satomi Tachibana"

"Satomi Tachibana" Silverman Gym?

"Episode 8 'What If We Get Lost?'"

What are you two doing here?

What do you mean? We came to return your card, of course.

We just decided to do the free trial while we're here.

They lent us a change of clothes, too, so...

You shoulda told me you'd joined a gym!

Especially since I suggested it to you.

Well, I was a little embarrassed...

That audition the other day was so much fun!

Though it's too bad we didn't make it.

C'mon, we still have a chance!

Yeah! Let's give it another go!

Of course!

Our students are here, too.

Is strength training some kind of fad among high school girls now?

Those girls are just a special case.

Still, this is the perfect opportunity.

I feel I haven't exercised much lately,

and I'm worried I'm out of shape.

But you've got such a great figure!

And you're the oldest out of all of us!

Aina-sensei, please...

I assume you meant no ill will,

so I'll pretend I didn't hear that.

Yo, that's scary!

At least raise your voice!

Good evening!

I'll be working with you tonight!

I'm trainer Machio!

Whoa, what a hottie!

Now I get it. You started coming here because he caught your eye.

Oh, you're such a filthy woman.

When did you become such a critic, Kure-sensei?!

Is there any part of your body that you're particularly concerned about?

Hmm, I guess...

I'm pretty worried about my sides.

I didn't have much meat here when I was young.

Hibiki's young, but she's got plenty down there!

Shut your mouth.

Don't interrupt her.

After noticing this, I started doing sit-ups, but I haven't seen any results.

That's just it!

You made a great discovery!

You train your stomach muscles differently depending on the region!

What? Sit-ups aren't enough?!

Please, won't you comment on his clothes if you're seeing this for the first time?

♪ Machio's Muscle Lessons. ♪

"Trainer Machio's Strength Training Lessons" ♪ Machio's Muscle Lessons. ♪

It's me, your muscle bro!

"Training Your Abs" "Trainer: Machio Naruzo"

"Training Your Abs" "Trainer: Machio Naruzo" Today we'll talk about your abs,

"Training Your Abs" "Trainer: Machio Naruzo" an area that everyone worries about!

an area that everyone worries about!

Abs are divided into four major sections.

In front is the rectus abdominis muscle, with the transverse abdominal deep inside.

"Rectus Abdominis & Transverse Abdominal" In front is the rectus abdominis muscle, with the transverse abdominal deep inside.

"Rectus Abdominis & Transverse Abdominal" The external and internal obliques run diagonally along the abdomen.

"Rectus Abdominis & Transverse Abdominal" You need to work out these oblique muscles to firm up your sides.

"Bicycle Crunch" You need to work out these oblique muscles to firm up your sides.

"Bicycle Crunch" You can do this with bicycle crunches,

"Bicycle Crunch" which Sakura-san did as special training.

"Side Bend"

"Side Bend" If you're using equipment, then I'd recommend doing side bends.

Slowly bend your upper body in the same direction as the dumbbell,

then return to your original position.

Focus on flexing your obliques while doing 15 to 20 reps.

Cheating will throw off your balance, so I'd avoid it.

You'll work out your sides as well as your six pack.

Strive for a beautiful stomach!

T-This is... way harder than it looks!

No need to go overboard your first time.

You can increase the intensity of the workout once you get used it.

"Intensity: Low"

"Intensity: Low" Bending toward the dumbbell results in a low-intensity workout.

"Intensity: High" Bending away from it ups the intensity.

Do I always have to use dumbbells?

Nope, not at all!

For instance, you can easily do these at home with a shopping bag.

"Shopping bag" For instance, you can easily do these at home with a shopping bag.

Got it!

You're all working hard!

Were you doing side bends, too?

Yes!

Oh, that's right. I wanted to ask you something, Machio-san.

How heavy should the dumbbells be for side bends?

Hmm, it depends.

If you want a slender waist, then choose a weight you can do 15 to 20 reps with.

--Okay! --Huh? Where'd Kure-sensei go?

--Huh? Where'd Kure-sensei go?

This really works! It feels so good!

She's lifting that super heavy dumbbell like it's nothing!

And that's the high intensity workout!

I thought she had a good muscle balance the moment we met,

but she's got the strength of an athlete.

The oldest one is the scariest!

That's amazing! Did you play a sport?

Ah, I shouldn't pry any further.

Nice job, everyone!

See you at school!

Goodbye!

I heard they've decided to register at a Silverman Gym close to their homes.

Yes, they live far away from here.

Though they'll probably show up here from time to time, too.

What's wrong, Gina? You've been awfully quiet today.

Oh, I've just been thinking...

...that I can make this work.

Huh?

With two new members,

we'll kill it at the idol audition now!

You already decided they're joining us?!

It's November.

The second-years at Koyo Women's Academy are on a field trip.

The air feels nice and clear!

Today we're climbing a mountain, right?

I've never done this before.

Me, neither!

Hey!

Is everybody here?

Before we start, we're going to tell you some hiking dos and don'ts.

First, I'll tell you about the mountain we'll be climbing.

This is Mount Kuji.

"Mount Kuji"

"Ghost Forest" "Mount Kuji" It looks over Gakigahara, or Ghost Forest,

"Ghost Forest" "Mount Kuji" and is nicknamed "Mountain of the Dead."

"Ghost Forest" "Mount Kuji" "Mountain of the Dead" and is nicknamed "Mountain of the Dead."

"Ghost Forest" "Mount Kuji" "Mountain of the Dead" Why would you choose a mountain named "painful death"?!

Don't worry! I scoped out a safe route beforehand, so it'll probably be fine.

That's right! If you're careful, everything will probably be fine!

"Probably" is not reassuring!

Sensei, will everything really be fine?

I'm not one of the teachers in charge of this trip, but I wouldn't worry.

I'm sure they're overexaggerating to scare students into behaving.

I see! That makes sense!

That makes me feel a bit better.

Well then, let's head out!

Make sure you don't end up joining your ancestors!

Sensei, will everything seriously be fine?

Probably.

Akemi, wait!

Yeesh. I worried about what might happen,

but the trail is safe and the climb isn't that bad.

Uh, are you three okay?

How strange. Am I really this out of shape?

My legs are swollen...

"Just an empty stomach" My legs are swollen...

I don't want to get any older...

I can't keep up with high schoolers...

Wow. How am I supposed to respond to that?

What's wrong, Ayaka?

You've fallen so far behind.

Actually, I'm buff in a big way.

"Buff" Actually, I'm buff in a big way.

"Big" Actually, I'm buff in a big way.

Actually, I'm buff in a big way.

I see. No wonder they both look so down.

"All Better" I'm alive!

I'm alive!

It's okay, you two!

Look who's at the front of the pack!

Kure-sensei's led us from the start,

and she's older than both of you.

Whoa!

And she's the eldest. Amazing!

A middle-aged star!

Tachibana is safe, but I'll get back at Aina-sensei later.

But Kure-sensei has a lot of strength to begin with...

Yeah, she got Machio-san's seal of approval.

It's true that having more stamina would make this climb easier,

but that's not the only thing you need.

For instance, in your case, why don't you try paying more attention to how you walk?

How we walk?

"How to Hike" "Advisor: Yakusha Kure"

"How to Hike" "Advisor: Yakusha Kure" I'm Yakusha Kure, the homeroom teacher for class 2-A at Koyo Women's Academy.

I'm Yakusha Kure, the homeroom teacher for class 2-A at Koyo Women's Academy.

I'll explain how to walk properly when hiking up a mountain.

Sometimes you want to get out of the gym and train in the great outdoors.

With hiking, you can work out and refresh your spirits at the same time.

But be careful. Mountain trails are nothing like well-maintained urban roads.

Moving like you're on a sidewalk will waste your energy.

When hiking, you should

(1) walk straight and tall,

(2) keep your knees bent,

(3) step with your whole foot,

(4) take short steps,

and (5) maintain a steady pace.

Please keep all these things in mind.

"~How to Practice at Home~" Please keep all these things in mind.

"~How to Practice at Home~" If you want to practice this at home,

"~How to Practice at Home~" then I recommend doing step-ups.

"~How to Practice at Home~" You can use a bunch of books in place of a step platform.

Face forward and perform them like you're walking up and down a flight of stairs.

Try starting with 20 minutes.

Watching TV or listening to some music can make longer sessions more bearable.

But make extra sure not to fall over!

Step-ups train your lower body in a well-balanced way.

Learn how to hike properly and build up the necessary strength at the same time!

Remember when enjoying hiking that safety comes first!

Oh, this is great!

It's so much easier to walk now!

Right?

Okay! Then let's catch up with the group!

Yeah!

Hey, wait!

They ditched us.

Okay, I've had a break and am ready to go.

We should hurry up, too.

We've lost sight of the back of the group.

If we go any slower, it'll mess up our later plans.

Um...

The first thing was to straighten up, yes?

And then...

Keep your knees high.

And step with your whole foot.

--What the...? --Whoa!

Wow!

This hike just became so much easier!

We'll easily reach the summit like this!

We'll be there in time for lunch at this pace.

You'll be happy, Sakura.

We're having a barbeque at the summit!

Seriously?!

Oh, no! They'll eat all the meat if I don't hurry!

Hey now, you'll hurt yourself if you rush!

You truly are a walking stomach!

"Summit this way" I wonder why we haven't caught up yet.

"Summit this way" We must be really far behind.

We must be really far behind.

Meanwhile, back at Silverman Gym...

What's this?

My protein powder...

It's clumping!

I have a bad feeling about this.

Oh, yeah. Nothing beats vanilla.

"Kuji Mountain Summit"

"Kuji Mountain Summit" We made it!

I didn't expect us to climb it so fast!

After a short break, we'll all have lunch!

Oh? What's wrong, Uehara-san?

Sensei, it doesn't look like Hibiki's group has made it yet...

What?

Huh?

Weren't they right behind us?

She was with Tachibana-sensei and Aina-sensei, so she'll probably be fine.

That's exactly why I'm worried.

I wonder if they got lost?

Lost?

Could they have taken that route...?

We're lost, right?

L-L-L-L-L-Lost?!

S-Somebody, help us!

--Okay, okay, calm down. --Call the police!

At times like this, you shouldn't waste precious energy by panicking.

I'm sorry. I freaked out.

Well then, Sakura, let's start by doing what we can.

You're right, Sensei.

I need to write my will while I still have any energy left...

Here's my death poem:

Like meat, it went bad.

Like meat, it rotted away.

My transient life.

All grease is deceased,

meat enveloped by more meat.

You're panicking way more than I did!

You rhymed grease with deceased. You've got talent, kid.

"Grease" You rhymed grease with deceased. You've got talent, kid.

"Grease" "Deceased" You rhymed grease with deceased. You've got talent, kid.

"Grease" "Deceased" Too bad that's all meaningless now.

"Grease" "Deceased" For pity's sake, don't be so pessimistic!

Surely there's something else we can do!

Something else?

That's right!

I need to make sure they can ID my body.

I'd hate to make it hard for them.

I wonder if my license will work?

I'll use my student ID.

They've gone off the deep end.

We can't give up yet!

We need to work together to survive!

Work together?

To do what?

We're out of range, so we can't call for help.

I'm currently figuring that out...

I knew it was hopeless.

--Wait, wait, wait! --Let's keep writing our wills.

A tree!

We could try climbing a tree!

"Satomi-sensei's Tree-Climbing Lessons"

"Satomi-sensei's Tree-Climbing Lessons" Hello!

"Satomi-sensei's Tree-Climbing Lessons" Today I'll tell you about tree climbing and an alternative workout!

Today I'll tell you about tree climbing and an alternative workout!

Tree climbing is a very unique kind of strength training.

It utilizes every muscle efficiently,

and can teach you how to use your body naturally in a way equipment can't.

But, realistically, it's hard to find a climbing tree in an urban setting.

So I'll show you a way to practice without one.

Here's how to do rope climbing!

It's actually quite simple.

Grab the rope and pull your body up.

You just need to repeat this.

The act of pulling upward trains muscles like the biceps brachii and teres major.

"Teres Major Muscle" "Biceps Brachii Muscle" The act of pulling upward trains muscles like the biceps brachii and teres major.

Once you're good at it, climb without using your lower body for a great workout.

But make sure not to fall!

"Gym" But make sure not to fall!

"Gym" You can find rope-climbing equipment at gyms and similar places.

"Gym" If you're interested, ask them about it!

You can also use a rope-climbing machine called the viper rope climber.

It's easy to pick it up when you don't have to worry about falling.

One rope, infinite possibilities!

Climb your way up to peak macho-ness!

It's true that you can't go tree climbing in the city.

And it's banned in parks.

Even at a time like this, all you can think about is strength training.

That's not it!

It looks like this tree is the tallest thing around here.

If we climbed to the top of it, we could get our bearings!

--Oh! --Yeah!

And it will be easier for a search party to find us if we're up real high.

It's certainly better than being stuck in the middle of the woods.

"Warning: If lost while hiking, stay calm and prioritize finding the right trail!"

It's worth a try.

Okay! Let's get climbing!

One more time!

We can't do it!

Why is climbing a tree so hard?!

This was really easy when I was a kid!

My body's so sluggish now!

Damn it! My clothes made me slip!

What are you doing, Aina-sensei?!

This isn't the time for modesty!

No one can even see us, anyway!

--You're... --You're right...

Okay! We'll take them off, too!

Well? Did you find them?

Yeah! They're climbing a tree half-naked.

Oh, my, sounds like they're having fun.

"Mount Kuji" Oh, my, sounds like they're having fun.

"Mount Kuji" They must really be enjoying the mountain!

"Mount Kuji" They skipped lunch and went straight to the athletic corner, after all.

"Mount Kuji Summit Area" "Summit" "Athletic Corner" They skipped lunch and went straight to the athletic corner, after all.

"Mount Kuji Summit Area" "Here"

Delish!

"Mount Kuji Summit Area" Delish!

"Mount Kuji Summit Area" By the time they realized what had happened, lunch was already over.

My hunch was right.

I can't believe it...

I ran out of my favorite protein powder!

Machio-san, Machio-san.

I bought it in bulk, so please have one.

Really?!

Thank you!

You rang, sir?

This dumbbell is worthless now.

Huh? Your dumbbell, sir?

His specially-made reinforced alloy dumbbell...

He crushed it like Play-Doh!

He's gone crazy!

Prepare for a trip.

I'm going to Japan.

I've finally found you...

...Naruzo.

A storm closes in on Silverman Gym!

Today we'll do another leg-area exercise effective for mountain climbing practice.

"10 Lunges" Lunges!

Take big steps back and forth while kneeling deeply, then return to normal.

Just repeat that!

You already know this, but be sure not to disturb those around you with the noise!

Besides quads, glutes, and hamstrings,

it's also good for your hips and calves.

You can increase the effectiveness of this exercise by carrying weights!

Start with 10 reps for each leg!

It may seem easy, but again,

it's harder than it looks!

You can alternate between legs,

but today we'll focus on the right leg.

All ready?

Your goal is 10 reps with the right leg!

Ready, set...

Go!

Take a big, deep step!

Good job! Keep it up!

This is also a way to stretch your hips!

Right, okay!

Yay, all done!

Good work!

Keep this up, and you'll get strong hiking legs that won't get you down!

Try it with your left leg during the commercial break!

It's important to have a balanced workout!

And as always...

Nice bulk!