All language subtitles for SDDE-648

af Afrikaans
ak Akan
sq Albanian
am Amharic
ar Arabic Download
hy Armenian
az Azerbaijani
eu Basque
be Belarusian
bem Bemba
bn Bengali
bh Bihari
bs Bosnian
br Breton
bg Bulgarian
km Cambodian
ca Catalan
ceb Cebuano
chr Cherokee
ny Chichewa
zh-CN Chinese (Simplified) Download
zh-TW Chinese (Traditional) Download
co Corsican
hr Croatian
cs Czech
da Danish Download
nl Dutch
en English Download
eo Esperanto
et Estonian
ee Ewe
fo Faroese
tl Filipino Download
fi Finnish
fr French Download
fy Frisian
gaa Ga
gl Galician Download
ka Georgian
de German Download
el Greek Download
gn Guarani
gu Gujarati
ht Haitian Creole
ha Hausa
haw Hawaiian
iw Hebrew
hi Hindi Download
hmn Hmong
hu Hungarian
is Icelandic
ig Igbo
id Indonesian Download
ia Interlingua
ga Irish
it Italian Download
ja Japanese Download
jw Javanese Download
kn Kannada
kk Kazakh
rw Kinyarwanda
rn Kirundi
kg Kongo
ko Korean Download
kri Krio (Sierra Leone)
ku Kurdish
ckb Kurdish (Soranî)
ky Kyrgyz
lo Laothian
la Latin
lv Latvian
ln Lingala
lt Lithuanian
loz Lozi
lg Luganda
ach Luo
lb Luxembourgish
mk Macedonian
mg Malagasy
ms Malay Download
ml Malayalam
mt Maltese
mi Maori
mr Marathi Download
mfe Mauritian Creole
mo Moldavian
mn Mongolian
my Myanmar (Burmese) Download
sr-ME Montenegrin
ne Nepali
pcm Nigerian Pidgin
nso Northern Sotho
no Norwegian
nn Norwegian (Nynorsk)
oc Occitan
or Oriya
om Oromo
ps Pashto
fa Persian
pl Polish Download
pt-BR Portuguese (Brazil)
pt Portuguese (Portugal) Download
pa Punjabi
qu Quechua
ro Romanian
rm Romansh
nyn Runyakitara
ru Russian Download
sm Samoan
gd Scots Gaelic
sr Serbian
sh Serbo-Croatian
st Sesotho
tn Setswana
crs Seychellois Creole
sn Shona
sd Sindhi
si Sinhalese
sk Slovak
sl Slovenian
so Somali
es Spanish Download
es-419 Spanish (Latin American)
su Sundanese
sw Swahili
sv Swedish
tg Tajik
ta Tamil
tt Tatar
te Telugu Download
th Thai Download
ti Tigrinya
to Tonga
lua Tshiluba
tum Tumbuka
tr Turkish Download
tk Turkmen
tw Twi
ug Uighur
uk Ukrainian Download
ur Urdu
uz Uzbek
vi Vietnamese Download
cy Welsh
wo Wolof
xh Xhosa
yi Yiddish
yo Yoruba
zu Zulu
Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated: 1 00:00:00,000 --> 00:00:03,900 Our goal is to boost your beauty. 2 00:00:00,010 --> 00:00:19,680 By: JAV-Subtitles.com 3 00:00:04,650 --> 00:00:09,530 Once our customers see the difference, they keep coming back for more. 4 00:00:09,870 --> 00:00:11,800 Is it effective? 5 00:00:12,030 --> 00:00:16,020 It is. I'm sure it will become more popular as time goes on. 6 00:00:19,150 --> 00:00:24,490 - Can you tell us something about this gym? - Sure. 7 00:00:19,730 --> 00:00:23,480 Can you tell us something about this gym? 8 00:00:24,890 --> 00:00:30,800 Recently, people have been spending a lot of time at home. This gym is best for women who want to maintain their style and beauty. 9 00:00:25,960 --> 00:00:35,350 Recently, people have been spending a lot of time at home. This gym is best for women who want to maintain their style and beauty. 10 00:00:30,800 --> 00:00:35,320 Clients on body training and diet increased as well. 11 00:00:35,350 --> 00:00:44,760 I started training to lose weight myself. I started twice a week. 12 00:00:35,610 --> 00:00:41,200 I started training to lose weight myself. 13 00:00:41,200 --> 00:00:45,020 I started twice a week. 14 00:00:44,760 --> 00:00:50,660 The training has been so much fun that I come here 5-6 times a week. 15 00:00:45,130 --> 00:00:50,640 The training has been so much fun that I come here 5-6 times a week. 16 00:00:50,640 --> 00:00:55,740 Thanks to that, I greatly improved my physique... 17 00:00:50,660 --> 00:01:01,470 Thanks to that, I greatly improved my physique and mental strength. 18 00:00:55,740 --> 00:01:01,790 and mental strength. 19 00:01:01,470 --> 00:01:19,760 This gym set itself apart with it's personal trainers and training routines. Smaller gyms in the area have also been forced to step-up their game. 20 00:01:01,790 --> 00:01:05,540 To tell you more about this gym. 21 00:01:06,480 --> 00:01:12,240 This gym set itself apart with it's personal trainers and training routines. 22 00:01:12,240 --> 00:01:19,560 Smaller gyms in the area have also been forced to step-up their game. 23 00:01:19,760 --> 00:01:29,930 We promote joining the "Hard Piston Training Routine", which we think is the most suitable training method for this generation. 24 00:01:20,330 --> 00:01:24,140 We promote joining a suitable training method for this generation. 25 00:01:24,430 --> 00:01:28,040 It's called, "Hard Piston Training". 26 00:01:28,040 --> 00:01:33,300 This new training method has been taking the world by a storm. 27 00:01:34,120 --> 00:01:39,500 What kind of training is this? 28 00:01:39,500 --> 00:01:43,240 I'm glad you asked. 29 00:01:43,720 --> 00:01:50,970 It is a follow-up workout after you've worked out your main muscle groups. 30 00:01:44,070 --> 00:02:04,900 This method not only trains your muscles and tones your body, but also stimulates your uterus to increase female hormones that increase your beauty from within. 31 00:01:51,050 --> 00:01:57,620 This method not only trains your muscles and tones your body... 32 00:01:58,540 --> 00:02:05,140 but also stimulates your uterus to increase female hormones that increase your beauty from within. 33 00:02:08,890 --> 00:02:13,230 What changes can you see in your body after this training method? 34 00:02:13,230 --> 00:02:18,240 It really depends. 35 00:02:18,240 --> 00:02:21,310 Different people show different changes. 36 00:02:21,310 --> 00:02:27,220 The method mainly focuses on increasing your beauty from within. 37 00:02:28,190 --> 00:02:33,930 - Do you also do the Hard Piston Training? - Yes, I do. 38 00:03:41,450 --> 00:03:47,260 Let's start with the training! 39 00:03:41,690 --> 00:03:49,150 - Hard Piston Training Coach CHAN YOTA - Model MIYABI 40 00:03:48,960 --> 00:03:54,380 - First, we'll start with the back muscles. - Okay. - We'll use a dumbbell. 41 00:03:57,790 --> 00:04:03,000 One leg on the bench. Place your palm here. 42 00:03:58,140 --> 00:04:04,320 One-Hand Rowing 43 00:04:03,840 --> 00:04:08,860 Straighten your back, then lift the dumbbell slowly. 44 00:04:08,860 --> 00:04:12,330 That'd good form. Let's aim for 10 reps. 45 00:04:12,330 --> 00:04:19,290 One, two, three, four... 46 00:04:20,270 --> 00:04:25,260 five, six, seven... 47 00:04:25,500 --> 00:04:30,760 eight, nine, and ten. 48 00:04:30,760 --> 00:04:33,780 Let's do another set. 49 00:04:37,980 --> 00:04:44,040 One, two, three... 50 00:04:44,590 --> 00:04:48,200 four, that's right, five... 51 00:04:49,100 --> 00:04:52,360 six, seven... 52 00:04:53,000 --> 00:04:56,940 eight, nine, and the last rep. 53 00:04:57,210 --> 00:05:00,440 Ten! Good job. Leave the dumbbell over there. 54 00:05:00,440 --> 00:05:03,850 - We'll do the chest training now. - Okay. 55 00:05:05,580 --> 00:05:10,600 On your fours. 56 00:05:11,120 --> 00:05:14,870 Slowly let your chest fall flat on the floor. 57 00:05:15,160 --> 00:05:18,170 That's correct. 58 00:05:18,170 --> 00:05:24,300 We'll also do 10 reps of this. 59 00:05:21,050 --> 00:05:26,790 Push-Up 60 00:05:25,470 --> 00:05:29,020 One, two, three, four... 61 00:05:30,000 --> 00:05:36,170 five, six, seven... 62 00:05:37,050 --> 00:05:44,140 eight, nine, and ten. That's great! 63 00:05:45,600 --> 00:05:50,470 Next, we'll use this barbel. 64 00:05:51,770 --> 00:05:56,940 Sit on the bench like this. 65 00:05:56,940 --> 00:06:02,170 Lift the barbel, then put it down slowly. 66 00:05:57,820 --> 00:06:03,980 Shoulder Press 67 00:06:02,590 --> 00:06:06,680 - Another 10 reps. Ready? - Yes. - One... 68 00:06:07,680 --> 00:06:13,740 two, three, four... 69 00:06:15,020 --> 00:06:18,600 five, six... 70 00:06:19,240 --> 00:06:25,110 seven, eight, nine... 71 00:06:25,760 --> 00:06:29,110 ten. Let's take a quick rest before we continue. 72 00:06:31,310 --> 00:06:34,420 Okay, one more set! 73 00:06:35,870 --> 00:06:41,780 10 times. One, two... 74 00:06:42,560 --> 00:06:46,330 three... You're doing great! Four... 75 00:06:47,370 --> 00:06:54,180 five, and remaining half. Six, seven... 76 00:06:55,500 --> 00:06:59,530 eight, nine. One more! 77 00:07:00,060 --> 00:07:02,550 Ten! Good workout! 78 00:07:04,000 --> 00:07:07,760 - Are you okay? - I'm good. - We still have more to do. 79 00:07:07,760 --> 00:07:13,220 Hold these with each hand. 80 00:07:14,350 --> 00:07:19,720 Sit on this bench. 81 00:07:21,690 --> 00:07:26,640 Lift the dumbbell in front of your chest, then bring to your side. 82 00:07:22,330 --> 00:07:28,560 Dumbbell Fly 83 00:07:26,640 --> 00:07:29,340 This is for your chest training. 84 00:07:29,800 --> 00:07:31,220 Three. 85 00:07:32,780 --> 00:07:37,000 Four. 86 00:07:38,940 --> 00:07:43,050 Six. 87 00:07:44,600 --> 00:07:50,460 Eight, nine, that's it. 88 00:07:51,180 --> 00:07:56,860 - Okay. Quick rest, then one more set. - Yes. - One... 89 00:07:58,400 --> 00:08:04,940 two, three, four... 90 00:08:06,560 --> 00:08:10,540 five, six... 91 00:08:11,500 --> 00:08:15,780 seven, eight... 92 00:08:16,400 --> 00:08:21,720 nine, and the last one. Awesome! 93 00:08:21,950 --> 00:08:25,990 Nice job. We'll use this next. 94 00:08:27,020 --> 00:08:33,840 Hold this with both hands. Bend your knees a little. Buttocks out. 95 00:08:33,840 --> 00:08:36,660 Raise your chest a little. 96 00:08:35,980 --> 00:08:42,290 Bent-Over Rowing 97 00:08:36,880 --> 00:08:41,270 Lift the barbel up to your belly. 98 00:08:41,420 --> 00:08:45,100 Correct. Repeat for a few more times. 99 00:08:45,100 --> 00:08:49,750 Your posture is correct. Let's do this 10 times. 100 00:08:50,680 --> 00:08:55,880 One, two... 101 00:08:56,890 --> 00:09:00,860 three, four... 102 00:09:02,040 --> 00:09:05,940 five, six... 103 00:09:06,920 --> 00:09:10,940 seven, eight... 104 00:09:11,960 --> 00:09:15,780 nine, and ten. Nice! 105 00:09:16,540 --> 00:09:19,420 Let's push through for one more set. 106 00:09:21,420 --> 00:09:25,850 Get in position. Okay. 107 00:09:26,780 --> 00:09:31,040 One, two, that's right. 108 00:09:31,040 --> 00:09:35,060 Three, four... 109 00:09:36,270 --> 00:09:41,130 five, six... 110 00:09:41,130 --> 00:09:47,340 seven, eight... That's it! Nine, and the last one. 111 00:09:47,340 --> 00:09:50,120 Ten. Great job! 112 00:09:51,360 --> 00:09:56,150 This is where I'd like to increase the difficulty. 113 00:09:59,440 --> 00:10:03,050 Bend over, hold the barbel. 114 00:10:03,050 --> 00:10:08,900 One, two, three... 115 00:10:09,660 --> 00:10:15,500 four, five, then hold. 116 00:10:21,020 --> 00:10:23,720 Stay still for few seconds. 117 00:10:27,840 --> 00:10:32,380 Let's go for it again. 118 00:10:34,090 --> 00:10:37,360 One, two... 119 00:10:37,360 --> 00:10:43,430 Put some strength in your stomach. Four, five.. 120 00:10:44,540 --> 00:10:50,220 six, seven, eight... 121 00:10:50,700 --> 00:10:55,900 nine... Hold it once you reach ten. 122 00:10:56,110 --> 00:10:58,570 Let your abdomen feel the stretch. 123 00:11:02,220 --> 00:11:04,840 Keep your stance. 124 00:11:12,240 --> 00:11:14,490 Hold it right there. 125 00:11:24,910 --> 00:11:27,420 Looking good. 126 00:11:28,460 --> 00:11:32,620 Focus, focus! 127 00:11:35,980 --> 00:11:38,740 Can you do one more set? 128 00:11:40,680 --> 00:11:43,900 One, two... 129 00:11:44,650 --> 00:11:48,870 three, four... 130 00:11:50,160 --> 00:11:53,690 five, six... 131 00:11:55,000 --> 00:11:56,920 seven... 132 00:11:58,250 --> 00:12:02,060 eight, nine... 133 00:12:02,430 --> 00:12:06,230 ten. Hold still. That's right. 134 00:12:08,880 --> 00:12:12,900 Chest out. Strengthen your abdomen. 135 00:12:17,240 --> 00:12:20,300 Keep the position for 30 seconds. 136 00:12:20,490 --> 00:12:24,970 Ready? Start! Be sure to endure it. 137 00:12:30,200 --> 00:12:32,330 Ten seconds done. 138 00:12:35,950 --> 00:12:38,390 Stay still. 139 00:12:40,540 --> 00:12:43,000 Ten more seconds to go. You can do it! 140 00:12:51,760 --> 00:12:56,340 Pull the barbel up. That's right. 141 00:12:57,950 --> 00:13:03,270 Up and down. Keep it moving. That's it. 142 00:13:04,720 --> 00:13:08,090 You can do it! 143 00:13:10,440 --> 00:13:12,580 Focus on your abdomen. 144 00:13:18,830 --> 00:13:20,340 You can do it. 145 00:13:26,250 --> 00:13:28,170 Almost there. 146 00:13:31,240 --> 00:13:33,290 You can still keep going. 147 00:13:40,380 --> 00:13:44,040 Good job, good job. 148 00:13:47,900 --> 00:13:50,120 You can do more. 149 00:13:56,540 --> 00:14:00,440 Yes, that's it. Pull it up. 150 00:14:11,770 --> 00:14:17,610 Pull it closer to your belly. 151 00:14:18,830 --> 00:14:23,060 More. Closer. 152 00:14:25,320 --> 00:14:29,160 Endure it! 153 00:14:31,900 --> 00:14:34,250 Lift it higher. 154 00:14:37,020 --> 00:14:41,610 Don't lose focus. 155 00:14:44,640 --> 00:14:46,230 That's it. 156 00:14:49,470 --> 00:14:53,400 You can do some more. Hold on or just a bit longer. 157 00:14:56,600 --> 00:14:58,440 You're doing great! 158 00:15:05,100 --> 00:15:08,460 Give me ten more. 159 00:15:09,230 --> 00:15:14,650 One, two, three... 160 00:15:15,470 --> 00:15:19,210 four, five... 161 00:15:20,170 --> 00:15:23,620 six, seven... 162 00:15:24,480 --> 00:15:29,850 eight, nine, ten! That's it! 163 00:15:34,250 --> 00:15:35,980 Hold it. 164 00:15:48,880 --> 00:15:50,230 Okay! 165 00:15:53,280 --> 00:15:59,700 We'll move on to training your back muscles now. 166 00:16:05,120 --> 00:16:08,040 Hold the dumbbell with one hand. 167 00:16:09,100 --> 00:16:12,120 Straighten your back. 168 00:16:13,120 --> 00:16:16,200 Use your back muscles when lifting the dumbbell. 169 00:16:17,550 --> 00:16:19,460 That's right. 170 00:16:22,160 --> 00:16:26,020 Lift it higher. 171 00:16:29,280 --> 00:16:32,540 Lift three times, then hold for few seconds. 172 00:16:34,600 --> 00:16:38,970 One, two... 173 00:16:40,270 --> 00:16:43,020 three, now hold. 174 00:16:44,430 --> 00:16:46,550 Hold for 10 seconds. 175 00:16:52,010 --> 00:16:54,220 Keep your stance. 176 00:16:59,610 --> 00:17:02,330 You can do it. 177 00:17:09,850 --> 00:17:13,770 Focus on your back muscles. 178 00:17:17,530 --> 00:17:19,910 Looking good! 179 00:17:24,330 --> 00:17:26,790 Keep your breathing steady. 180 00:17:34,920 --> 00:17:37,050 Back straight. 181 00:17:42,670 --> 00:17:47,780 Hold for 10 seconds on the next pull. 182 00:17:50,410 --> 00:17:52,740 Stay still. 183 00:17:59,520 --> 00:18:01,240 Don't move. 184 00:18:03,600 --> 00:18:06,250 Go back to doing reps. 185 00:18:18,170 --> 00:18:24,120 We'll do this 5 more times before moving to the other side. 186 00:18:24,840 --> 00:18:31,640 One, two, three, and two more. 187 00:18:32,160 --> 00:18:38,620 Four, and we're done with the left side. 188 00:18:44,760 --> 00:18:48,410 Same procedure. Let's go. 189 00:18:51,680 --> 00:18:53,530 Doing good. 190 00:18:58,650 --> 00:19:01,580 Lift higher. 191 00:19:06,410 --> 00:19:08,340 That's right. 192 00:19:12,780 --> 00:19:15,850 Do five more then hold. 193 00:19:16,110 --> 00:19:20,180 One, two... 194 00:19:21,850 --> 00:19:26,820 three, four... 195 00:19:28,810 --> 00:19:32,810 five, then hold. 196 00:19:35,770 --> 00:19:36,920 Good! 197 00:19:41,240 --> 00:19:43,770 Focus! 198 00:19:47,960 --> 00:19:52,470 You can do it! 199 00:19:53,980 --> 00:19:56,150 Give me one more set. 200 00:19:57,150 --> 00:19:58,840 That's right. 201 00:20:05,740 --> 00:20:07,750 Nice. 202 00:20:10,010 --> 00:20:11,700 Just a few more. 203 00:20:14,220 --> 00:20:20,540 Lift the dumbbell slowly. 204 00:20:21,660 --> 00:20:25,540 Yes, you've got this. 205 00:20:31,180 --> 00:20:34,010 Up! Up! 206 00:20:36,510 --> 00:20:43,130 Ten more! One, two... 207 00:20:45,210 --> 00:20:49,940 three, four... 208 00:20:51,340 --> 00:20:52,780 five... 209 00:20:55,040 --> 00:20:59,930 six, seven... 210 00:21:01,040 --> 00:21:03,910 eight, and two more! 211 00:21:04,270 --> 00:21:06,600 Nine, and one more. 212 00:21:07,100 --> 00:21:09,830 Ten. Okay! 213 00:21:10,650 --> 00:21:15,030 You did well! Let's continue. 214 00:21:19,000 --> 00:21:23,220 We're doing chest and triceps next. 215 00:21:24,330 --> 00:21:26,900 - Like this? - You got it. 216 00:21:33,150 --> 00:21:38,970 Make your chest touch the floor. 217 00:21:39,840 --> 00:21:42,970 - Like this? - Watch. 218 00:21:44,320 --> 00:21:45,780 That's good. 219 00:21:46,190 --> 00:21:49,800 Put all your weight in your arms. 220 00:21:49,920 --> 00:21:53,750 Lift your feet as you move forward. 221 00:21:58,040 --> 00:22:03,130 We'll do it with the Hard Pistol Training mode now. Hold on. 222 00:22:09,050 --> 00:22:10,840 Yes, that's it. 223 00:22:13,050 --> 00:22:15,270 Focus on your arm muscles. 224 00:22:21,920 --> 00:22:24,630 Push the floor. 225 00:22:31,550 --> 00:22:35,300 Add some speed. 226 00:22:43,520 --> 00:22:46,180 You're doing great! 227 00:22:56,760 --> 00:22:59,860 More speed. We'll do ten. 228 00:22:59,860 --> 00:23:03,470 One, two, three... 229 00:23:03,470 --> 00:23:07,120 four, five, six... 230 00:23:07,120 --> 00:23:13,510 seven, eight, nine, and ten. Okay! 231 00:23:19,840 --> 00:23:22,140 Hold your stance. 232 00:23:29,920 --> 00:23:32,860 Hold for 10 more seconds. 233 00:23:35,760 --> 00:23:37,690 Control it, okay? 234 00:23:39,200 --> 00:23:42,820 Stay still. 235 00:23:44,760 --> 00:23:46,600 Let's focus. 236 00:23:48,730 --> 00:23:50,870 Keep it still. 237 00:24:01,390 --> 00:24:03,800 Focus on your core muscles. 238 00:24:08,750 --> 00:24:12,900 You can do better. 239 00:24:19,050 --> 00:24:21,370 Just focus on your core. 240 00:24:26,330 --> 00:24:30,500 Let's do few more. 241 00:24:39,160 --> 00:24:41,450 You can do more. 242 00:24:42,330 --> 00:24:44,380 Few more. 243 00:24:46,730 --> 00:24:49,320 We'll add more strength to your abdomen. 244 00:24:57,500 --> 00:25:00,260 Ten seconds. 245 00:25:06,670 --> 00:25:09,980 You're doing awesome! 246 00:25:13,520 --> 00:25:17,560 Fifteen seconds more. Focus! 247 00:25:20,840 --> 00:25:25,160 Five seconds. Four, three... 248 00:25:25,160 --> 00:25:30,940 two, and one. Okay! Good job! 249 00:25:33,400 --> 00:25:37,290 Let's proceed to the next training. 250 00:25:46,990 --> 00:25:50,140 We need this for the next training. 251 00:25:50,560 --> 00:25:54,310 This is for your shoulders. 252 00:26:02,660 --> 00:26:06,780 Hold the dumbbell and lift it above your head. 253 00:26:08,300 --> 00:26:10,940 Then, down to your shoulders. Yes, that's it. 254 00:26:11,610 --> 00:26:16,860 Focus on your shoulder muscles. Now lift again. 255 00:26:16,860 --> 00:26:21,300 Remember your core muscles so you can balance the lower part of your body. 256 00:26:22,440 --> 00:26:24,460 Now lift. 257 00:26:25,720 --> 00:26:27,620 Nice. 258 00:26:32,160 --> 00:26:34,840 Keep the lower part of your body balanced. 259 00:26:38,480 --> 00:26:40,700 Lift slowly. 260 00:26:47,480 --> 00:26:49,660 Down. 261 00:26:56,730 --> 00:26:58,900 Don't forget your core muscles. 262 00:27:03,870 --> 00:27:10,190 - Now lift, and hold for 30 seconds. - Like this? - Yes. 263 00:27:10,190 --> 00:27:15,830 Start! 264 00:27:24,360 --> 00:27:29,430 Focus on your back muscles too 265 00:27:32,800 --> 00:27:34,970 Ten seconds more. 266 00:27:37,400 --> 00:27:40,620 Five, four, three... 267 00:27:40,620 --> 00:27:47,910 two, and one! Lift it up. 268 00:27:52,330 --> 00:27:56,340 Continue with the core muscle training. 269 00:27:56,640 --> 00:27:59,640 Notice how your core is holding your weight? 270 00:28:02,730 --> 00:28:05,180 Put your strength in there. 271 00:28:08,910 --> 00:28:12,360 Stay still. 272 00:28:19,150 --> 00:28:20,700 Let me check. 273 00:28:21,310 --> 00:28:28,630 That's great! Let's continue. 274 00:28:33,980 --> 00:28:36,490 Don't forget to focus on the workout. 275 00:28:44,280 --> 00:28:50,810 Looking good. Few more seconds. 276 00:28:56,280 --> 00:29:00,490 Stomach in. 277 00:29:01,930 --> 00:29:04,310 That's it. 278 00:29:11,960 --> 00:29:17,880 Keep your upper body still. 279 00:29:24,680 --> 00:29:28,310 You're doing it perfectly. 280 00:29:31,940 --> 00:29:35,130 Keep going. 281 00:29:44,680 --> 00:29:50,810 Focus on your core. 282 00:29:50,810 --> 00:29:53,960 Put the weight in your legs. 283 00:29:58,480 --> 00:30:00,550 Few more seconds and we're done. 284 00:30:04,830 --> 00:30:06,540 Keep it going. 285 00:30:11,440 --> 00:30:15,670 Keep your stance. 286 00:30:25,440 --> 00:30:28,570 Thirty more seconds. 287 00:30:29,320 --> 00:30:30,890 Start! 288 00:30:32,000 --> 00:30:36,420 Keep it for 30 seconds. 289 00:30:43,070 --> 00:30:44,950 Fifteen seconds. 290 00:30:49,610 --> 00:30:52,310 Ten seconds. 291 00:30:53,040 --> 00:30:56,940 Ten, nine, eight... 292 00:30:56,940 --> 00:31:02,300 seven, six, five, four, three... 293 00:31:02,300 --> 00:31:06,650 two, and one. Good workout! 294 00:31:06,650 --> 00:31:09,700 Let's proceed to the last training. 295 00:31:14,620 --> 00:31:17,350 Use the dumbbells. 296 00:31:20,360 --> 00:31:22,710 Hold this. 297 00:31:29,100 --> 00:31:32,580 Lean your back. 298 00:31:34,330 --> 00:31:37,590 Lift the dumbbells and hold them up to your chest. 299 00:31:39,100 --> 00:31:42,380 Now spread your arms. That's right. 300 00:31:43,630 --> 00:31:46,680 Put the strength in your shoulders. 301 00:31:48,510 --> 00:31:52,200 Feel the weight in your chest. 302 00:31:58,090 --> 00:32:02,300 Don't forget to breathe. 303 00:32:07,800 --> 00:32:13,630 Keep this for 20 seconds. 304 00:32:13,630 --> 00:32:19,660 Ready? Start! It'll be tough, but do your best. 305 00:32:21,310 --> 00:32:25,770 Stay still. 306 00:32:32,040 --> 00:32:34,200 Ten more seconds. 307 00:32:42,190 --> 00:32:46,950 Lift the dumbbells again. 308 00:32:57,400 --> 00:33:01,460 Spread wider. 309 00:33:09,720 --> 00:33:11,320 That's right. 310 00:33:13,900 --> 00:33:16,780 Engage your chest muscles. 311 00:33:28,750 --> 00:33:32,680 Breathe steadily. 312 00:33:46,810 --> 00:33:49,430 Lift it! That's right. 313 00:33:51,280 --> 00:33:53,670 Maintain your form. 314 00:34:02,540 --> 00:34:05,640 You can do it. 315 00:34:17,100 --> 00:34:22,710 Keep it still. 316 00:34:26,600 --> 00:34:32,340 Balance your body. 317 00:34:38,030 --> 00:34:39,590 Lift the dumbbells. 318 00:34:41,610 --> 00:34:43,580 Right. Right. 319 00:34:44,920 --> 00:34:49,670 Keep the position in place. 320 00:35:01,880 --> 00:35:06,890 Stay still. Do your best. 321 00:35:09,420 --> 00:35:12,420 You can do more! 322 00:35:21,440 --> 00:35:23,320 Focus on your core muscles. 323 00:35:26,860 --> 00:35:28,660 Let's go! 324 00:35:30,410 --> 00:35:32,330 Few more seconds. 325 00:35:37,070 --> 00:35:40,250 You'll get used to it. 326 00:35:55,050 --> 00:35:57,740 Endure it, endure it. 327 00:36:07,600 --> 00:36:09,580 Just focus. 328 00:36:24,430 --> 00:36:29,980 Keep your chest muscles engaged. 329 00:36:41,690 --> 00:36:44,260 We're almost done. 330 00:36:53,960 --> 00:36:55,620 You can do it 331 00:37:02,430 --> 00:37:04,740 Endure it. 332 00:37:18,320 --> 00:37:23,530 Almost there. 333 00:37:23,530 --> 00:37:26,150 Hold still. 334 00:37:29,280 --> 00:37:31,030 Keep it! 335 00:37:34,880 --> 00:37:37,690 Don't relax your body yet. 336 00:37:49,120 --> 00:37:51,830 You can do it! 337 00:37:58,520 --> 00:38:00,490 Few more seconds. 338 00:38:06,140 --> 00:38:08,760 Tighten your abdomen. 339 00:38:37,770 --> 00:38:40,360 Keep the position. 340 00:38:46,350 --> 00:38:50,820 We're almost done. 341 00:39:02,380 --> 00:39:04,790 You can you do it! 342 00:39:09,320 --> 00:39:10,870 Control it. 343 00:39:27,400 --> 00:39:29,800 Do you feel it? 344 00:39:52,350 --> 00:39:54,620 You're strengthening up. 345 00:39:56,800 --> 00:39:58,940 Let's go all the way. 346 00:40:10,490 --> 00:40:15,580 There you go! Hold still. 347 00:40:16,270 --> 00:40:18,090 Control it! 348 00:40:44,810 --> 00:40:50,040 - The training isn't over yet. Do your best for a bit longer. - Okay. 349 00:40:51,130 --> 00:40:57,080 Lift! Exhaust your muscles. You can do it. 350 00:40:58,430 --> 00:40:59,800 That's right. 351 00:41:01,680 --> 00:41:03,660 You can do it. 352 00:41:05,960 --> 00:41:07,880 Keep your form. 353 00:41:08,670 --> 00:41:13,210 Last spurt. 354 00:41:19,900 --> 00:41:22,620 You can do it, you can do it. 355 00:41:25,260 --> 00:41:27,620 You've got this! 356 00:41:35,880 --> 00:41:42,020 How was the training? 357 00:41:42,400 --> 00:41:44,940 It was so intense! 358 00:41:46,220 --> 00:41:52,740 I had to keep engaging my muscles and stay in focus. 359 00:41:53,070 --> 00:41:59,030 Honestly, I came like 10 times. 360 00:41:59,440 --> 00:42:05,350 But, I needed to control it. I was about to go crazy! 361 00:42:08,830 --> 00:42:13,210 How is she handling the training so far? 362 00:42:13,400 --> 00:42:19,190 She has been on this routine for only 6 months. She'll get better as we go along. 363 00:42:20,000 --> 00:42:25,320 - Has there been any results? - Her physique keeps improving. She's showing great progress. 364 00:42:27,120 --> 00:42:31,900 Thank you and good luck! 365 00:42:51,420 --> 00:42:58,390 Coach Chan Yota 366 00:43:21,390 --> 00:43:25,520 We'll be introducing our other training methods. 367 00:43:25,520 --> 00:43:30,660 Let's start. First, One-Hand Rowing. 368 00:43:28,560 --> 00:43:34,890 One-Hand Rowing 369 00:43:32,730 --> 00:43:37,450 Dumbbell in right hand. Place your left knee on the bench. 370 00:43:39,370 --> 00:43:45,820 Lift the dumbbell slowly. 371 00:43:46,140 --> 00:43:50,340 One, two... 372 00:43:51,710 --> 00:43:55,830 three, four... 373 00:43:57,800 --> 00:44:01,770 five, six... 374 00:44:03,130 --> 00:44:07,510 seven, eight... 375 00:44:08,640 --> 00:44:15,800 nine, ten, eleven. 376 00:44:16,910 --> 00:44:21,750 and twelve. Hold for 30 seconds. 377 00:44:28,030 --> 00:44:33,930 We'll do the same with the Hard Piston Training mode. 378 00:44:49,600 --> 00:44:52,810 Hold the dumbbell for few more seconds. 379 00:45:02,490 --> 00:45:05,820 We'll do one more set. 380 00:45:30,510 --> 00:45:32,570 Hold for 30 seconds. 381 00:45:36,000 --> 00:45:38,840 Check your posture. 382 00:45:53,740 --> 00:45:56,340 Let's repeat. 383 00:46:01,210 --> 00:46:04,090 Hold again for 30 seconds. 384 00:46:04,600 --> 00:46:08,740 One, two... 385 00:46:10,680 --> 00:46:14,940 three, four... 386 00:46:16,720 --> 00:46:21,480 five, six... 387 00:46:23,240 --> 00:46:25,030 seven... 388 00:46:27,310 --> 00:46:31,930 eight, nine... 389 00:46:34,570 --> 00:46:39,430 Ten. Hold it. 390 00:46:52,830 --> 00:46:54,950 Repeat. 391 00:46:56,090 --> 00:46:57,930 One... 392 00:47:00,010 --> 00:47:01,270 two... 393 00:47:03,580 --> 00:47:04,900 three... 394 00:47:07,290 --> 00:47:08,600 four... 395 00:47:12,240 --> 00:47:13,620 five... 396 00:47:16,650 --> 00:47:18,230 six... 397 00:47:20,460 --> 00:47:22,310 seven... 398 00:47:25,180 --> 00:47:26,940 eight... 399 00:47:34,960 --> 00:47:38,700 ten. 400 00:47:51,520 --> 00:47:54,250 Stay still for 30 seconds. 401 00:48:12,920 --> 00:48:14,810 Do it again. 402 00:48:17,280 --> 00:48:22,950 One, two... 403 00:48:23,550 --> 00:48:26,490 three... 404 00:48:27,180 --> 00:48:29,980 four... 405 00:48:30,730 --> 00:48:33,100 five... 406 00:48:34,120 --> 00:48:36,900 six... 407 00:48:37,120 --> 00:48:40,180 seven... 408 00:48:40,300 --> 00:48:43,030 eight... 409 00:48:43,360 --> 00:48:47,500 nine... 410 00:48:48,190 --> 00:48:51,140 Ten. We're done after you hold your position for 20 seconds. 411 00:49:03,500 --> 00:49:07,500 That's all for our One-Hand Rowing 412 00:49:10,590 --> 00:49:12,310 Moving on. 413 00:49:13,680 --> 00:49:19,790 Arm Curl 414 00:49:14,650 --> 00:49:22,040 This is what we call The Arm Curl. Let's start! 415 00:49:23,120 --> 00:49:28,970 One, two... 416 00:49:29,600 --> 00:49:35,770 three, four... 417 00:49:37,120 --> 00:49:39,620 five... 418 00:49:41,210 --> 00:49:47,670 six, seven... 419 00:49:48,620 --> 00:49:51,720 eight... 420 00:49:53,020 --> 00:49:55,860 nine... 421 00:49:57,450 --> 00:49:59,960 ten. 422 00:50:00,560 --> 00:50:04,140 Keep this position for 30 seconds. 423 00:50:20,800 --> 00:50:26,890 Let's do it once more. One... 424 00:50:29,370 --> 00:50:32,620 two... 425 00:50:33,920 --> 00:50:36,980 three... 426 00:50:37,840 --> 00:50:40,840 four... 427 00:50:42,600 --> 00:50:45,560 five... 428 00:50:47,050 --> 00:50:50,170 six... 429 00:50:51,690 --> 00:50:54,950 seven... 430 00:50:56,640 --> 00:50:59,610 eight... 431 00:51:01,870 --> 00:51:04,500 nine... 432 00:51:07,680 --> 00:51:10,740 ten. 433 00:51:11,450 --> 00:51:14,070 Hold for 30 seconds. 434 00:51:23,630 --> 00:51:26,300 Stay still. 435 00:51:35,150 --> 00:51:39,670 I know it's intense but you have to focus to push through it. 436 00:52:06,540 --> 00:52:08,710 Ten more seconds. 437 00:52:13,020 --> 00:52:15,110 Focus, okay? 438 00:52:28,000 --> 00:52:29,720 Good work! 439 00:52:31,630 --> 00:52:35,030 This is our next training. 440 00:52:40,620 --> 00:52:45,640 We'll be training our back muscles. The Bent-Over Training. 441 00:52:46,280 --> 00:52:51,360 Bend your knees a little. 442 00:52:46,510 --> 00:52:52,730 Bent-Over Rowing 443 00:52:51,360 --> 00:52:55,080 Lift the barbel close to your abdomen. 444 00:52:55,450 --> 00:53:02,440 Let's start! One, two. 445 00:53:02,570 --> 00:53:07,430 One, two. 446 00:53:07,740 --> 00:53:12,620 One, two. 447 00:53:13,040 --> 00:53:19,420 One, then hold. Please come over. 448 00:53:32,330 --> 00:53:35,130 Keep your stance. 449 00:53:49,850 --> 00:53:51,910 Continue. 450 00:53:53,880 --> 00:53:59,220 One, two. 451 00:53:59,530 --> 00:54:04,580 One, two. 452 00:54:05,770 --> 00:54:10,950 One, two. 453 00:54:11,160 --> 00:54:16,440 One, two. 454 00:54:16,570 --> 00:54:21,660 One, two. 455 00:54:21,960 --> 00:54:27,270 One, two. 456 00:54:27,850 --> 00:54:32,750 One, two. 457 00:54:32,750 --> 00:54:36,580 Hold your stance. 458 00:54:38,410 --> 00:54:42,220 Don't forget to breathe. 459 00:55:00,170 --> 00:55:02,840 Again. 460 00:55:03,680 --> 00:55:09,480 One, two. 461 00:55:09,480 --> 00:55:14,440 One, two. 462 00:55:14,440 --> 00:55:19,280 One, two. 463 00:55:19,280 --> 00:55:24,040 One, two. 464 00:55:24,040 --> 00:55:29,120 One, two. 465 00:55:29,120 --> 00:55:34,010 One, two. 466 00:55:34,010 --> 00:55:37,760 One, two. 467 00:55:37,760 --> 00:55:41,580 Keep it up. 468 00:56:10,520 --> 00:56:13,980 One more time. 469 00:56:14,440 --> 00:56:19,870 One, two. 470 00:56:19,870 --> 00:56:22,820 Yes. 471 00:56:23,950 --> 00:56:29,850 One, two. 472 00:56:30,520 --> 00:56:35,980 One, two. 473 00:56:36,490 --> 00:56:42,330 One, two. 474 00:56:42,330 --> 00:56:48,330 One, two. 475 00:56:49,040 --> 00:56:54,620 One, two. 476 00:56:54,620 --> 00:57:01,070 One, two. 477 00:57:01,070 --> 00:57:07,070 One, two. 478 00:57:07,070 --> 00:57:13,200 One, two. 479 00:57:13,200 --> 00:57:18,990 One, two. 480 00:57:18,990 --> 00:57:24,150 Let's keep this stance for 30 seconds. 481 00:57:25,050 --> 00:57:26,780 Do it again. 482 00:57:28,800 --> 00:57:31,240 Keep your muscles engaged. 483 00:57:42,720 --> 00:57:44,620 Few more seconds. 484 00:57:53,420 --> 00:57:55,130 Awesome! 485 00:57:56,970 --> 00:58:04,540 Lastly, abdomen training. 486 00:58:04,920 --> 00:58:08,940 Bend over and stay still. 487 00:58:10,670 --> 00:58:12,310 Go ahead. 488 00:58:20,270 --> 00:58:24,980 Stay still even if you're about to cum. 489 00:58:50,920 --> 00:58:53,580 Self-control. 490 01:01:04,640 --> 01:01:10,490 Ladies, you can get some rest. 491 01:01:25,050 --> 01:01:28,570 I'll continue with the training. 492 01:01:30,090 --> 01:01:32,890 Lift the dumbbells above your head. 493 01:01:41,360 --> 01:01:45,980 Keep the posture. 494 01:02:10,800 --> 01:02:14,810 Stay still. 495 01:02:38,000 --> 01:02:40,420 Focus. 496 01:03:10,010 --> 01:03:13,130 Then, lift again. 497 01:03:25,630 --> 01:03:28,340 Stay still. 498 01:03:41,870 --> 01:03:45,480 Repeat. 499 01:04:24,640 --> 01:04:28,870 Hold for 30 seconds. 500 01:05:04,730 --> 01:05:08,200 You can do it! 501 01:06:07,050 --> 01:06:11,020 Let's keep going. 502 01:06:12,700 --> 01:06:17,400 This is for the core muscles. 503 01:06:18,810 --> 01:06:24,620 Lift the dumbbells then, move to the sides. 504 01:06:24,670 --> 01:06:26,580 Start! 505 01:06:45,260 --> 01:06:47,460 Gotta hold this position again. 506 01:06:49,480 --> 01:06:51,080 Please go ahead. 507 01:07:11,120 --> 01:07:15,020 It's all about self-control. 508 01:07:50,140 --> 01:07:52,600 We can do this! 509 01:09:29,120 --> 01:09:31,220 I'm cumming! 510 01:10:03,280 --> 01:10:21,400 How do you feel about this training method? 511 01:10:03,770 --> 01:10:10,330 It's really hard to not cum during this routine. 512 01:10:11,560 --> 01:10:19,500 The Hard Piston Training is really intense. 513 01:10:22,040 --> 01:10:27,640 I need more training to gain better self-control. 514 01:10:29,150 --> 01:10:43,100 Any word for the students? 515 01:10:32,640 --> 01:10:35,980 I can't show my students... 516 01:10:37,370 --> 01:10:40,060 this miserable side of myself. 517 01:10:43,500 --> 01:10:46,200 I'll have to train harder. 518 01:11:05,950 --> 01:11:09,670 One, two. 519 01:11:15,610 --> 01:11:22,170 You can do this training at home. 520 01:11:24,920 --> 01:11:31,370 You can do this at home. 521 01:11:38,490 --> 01:11:44,460 Bend your knees and stick this toy inside. 522 01:12:03,580 --> 01:12:07,280 Move slowly. 523 01:12:07,280 --> 01:12:13,680 One, two. 524 01:12:13,680 --> 01:12:19,660 One, two. 525 01:12:20,440 --> 01:12:27,060 One, two. 526 01:12:28,270 --> 01:12:34,950 One, two. 527 01:12:35,360 --> 01:12:41,960 One, two. 528 01:12:42,650 --> 01:12:48,540 One, two. 529 01:12:49,120 --> 01:12:54,970 One, two. 530 01:12:55,440 --> 01:13:01,380 One, two. 531 01:13:01,820 --> 01:13:07,220 One, two. 532 01:13:07,880 --> 01:13:13,860 One, two. 533 01:13:14,200 --> 01:13:20,170 One, two. 534 01:13:14,200 --> 01:13:20,170 One, two. 535 01:13:20,670 --> 01:13:26,100 One, two. 536 01:13:26,220 --> 01:13:31,860 One, two. 537 01:13:32,400 --> 01:13:38,180 One, two. 538 01:13:38,350 --> 01:13:44,100 One, two. 539 01:13:44,280 --> 01:13:50,220 One, two. 540 01:13:50,990 --> 01:13:57,220 One, two. 541 01:13:58,350 --> 01:14:02,760 One, two. 542 01:14:03,390 --> 01:14:09,640 One, two. 543 01:14:10,160 --> 01:14:16,200 One, two. 544 01:14:16,940 --> 01:14:23,110 One, two. 545 01:14:23,770 --> 01:14:29,800 One, two. 546 01:14:30,170 --> 01:14:35,740 One, two. 547 01:14:35,800 --> 01:14:41,370 One, two. 548 01:14:41,370 --> 01:14:47,980 Now, let's do it faster. 549 01:14:48,620 --> 01:14:50,340 Start! 550 01:15:05,480 --> 01:15:09,540 Don't cum. Focus! 551 01:15:17,500 --> 01:15:22,790 Move your hips the way you want. 552 01:18:12,200 --> 01:18:17,560 Everyone watching at home, you can follow along. 553 01:18:20,350 --> 01:18:24,060 We'll continue doing this for some time. 554 01:19:47,850 --> 01:19:53,510 Please try this training at home. It's really effective. 555 01:19:58,730 --> 01:20:00,570 Let's do it faster. 556 01:20:26,170 --> 01:20:31,540 I'll be training with Ms. Honoka next. 557 01:20:31,600 --> 01:20:35,210 - Nice to meet you. - Likewise. 558 01:20:36,410 --> 01:20:40,250 Let's do some stretching. 559 01:20:40,650 --> 01:20:46,460 Stretch 560 01:20:41,400 --> 01:20:45,420 Spread your legs. 561 01:20:45,610 --> 01:20:52,020 Move your shoulders from side to side. 562 01:21:15,310 --> 01:21:19,980 Push your inner thigh as you move along. 563 01:21:37,680 --> 01:21:42,360 Next, sit on the floor. 564 01:21:43,160 --> 01:21:46,060 Put your feet together. 565 01:21:47,230 --> 01:21:51,830 This is for the inner thigh muscles. 566 01:22:26,810 --> 01:22:30,790 Let's start with the training. 567 01:22:34,140 --> 01:22:39,960 Now for your back muscles. Hold the barbel. 568 01:22:41,260 --> 01:22:47,740 Bend over and stay still. 569 01:22:47,740 --> 01:22:54,310 Then, lift the barbel close to your abdomen. 570 01:22:48,600 --> 01:22:54,990 Bent-Over Rowing 571 01:22:55,040 --> 01:22:58,870 One, two. 572 01:22:59,960 --> 01:23:03,380 One, two. 573 01:23:04,800 --> 01:23:08,180 One, two. 574 01:23:09,400 --> 01:23:12,890 One, two. 575 01:23:13,710 --> 01:23:16,980 One, two. 576 01:23:17,930 --> 01:23:21,210 One, two. 577 01:23:22,480 --> 01:23:30,170 That's right. Chest out. One, two. 578 01:23:31,070 --> 01:23:39,240 One, two. Breathe. One, two. 579 01:23:40,490 --> 01:23:43,580 One, two. 580 01:23:44,780 --> 01:23:47,770 One, two. 581 01:23:49,080 --> 01:23:52,090 One, two. 582 01:23:53,120 --> 01:23:56,100 One, two. 583 01:23:57,020 --> 01:23:59,990 One, two. 584 01:24:01,200 --> 01:24:07,900 One, two. 585 01:24:08,810 --> 01:24:11,510 One, two. 586 01:24:12,190 --> 01:24:15,460 One, two. 587 01:24:16,300 --> 01:24:21,540 One, two. then hold for few seconds. 588 01:24:21,770 --> 01:24:26,910 That's it. Hold. 589 01:24:26,910 --> 01:24:32,780 Can you feel your thighs burning? 590 01:24:33,340 --> 01:24:38,740 That's right. Hold for few more seconds. 591 01:24:41,850 --> 01:24:45,800 Now we'll repeat it with the Hard Piston Training mode. 592 01:24:48,200 --> 01:24:49,700 Continue on you. 593 01:25:06,570 --> 01:25:11,240 Keep your stance and focus. 594 01:25:22,410 --> 01:25:24,650 Move your arms now. 595 01:25:26,060 --> 01:25:29,960 One, two. 596 01:25:31,050 --> 01:25:37,340 One, two. 597 01:25:39,530 --> 01:25:43,420 One, two. 598 01:25:45,500 --> 01:25:50,010 One, two. 599 01:25:54,250 --> 01:25:58,730 One, stretch your arms straight, two. 600 01:25:59,740 --> 01:26:06,970 Keep your stance too. One, two. 601 01:26:08,840 --> 01:26:12,970 One, two. 602 01:26:14,940 --> 01:26:18,090 One, two. 603 01:26:24,490 --> 01:26:28,410 Focus on your thigh muscles. 604 01:26:31,420 --> 01:26:32,920 Yes! 605 01:26:35,820 --> 01:26:41,400 Don't cum yet, okay? 606 01:26:42,250 --> 01:26:43,980 Yes! 607 01:26:49,210 --> 01:26:53,700 One, two. 608 01:26:55,850 --> 01:27:01,100 One, two. 609 01:27:02,890 --> 01:27:04,340 One. 610 01:27:12,400 --> 01:27:16,570 Two. Don't relax your arms. 611 01:27:21,760 --> 01:27:26,950 One, two. 612 01:27:29,950 --> 01:27:34,540 One, two. 613 01:27:38,960 --> 01:27:41,770 Let's continue. 614 01:27:42,860 --> 01:27:47,430 Tighten your abdomen. 615 01:27:48,800 --> 01:27:52,120 One, two. 616 01:27:57,560 --> 01:27:58,860 One. 617 01:28:28,040 --> 01:28:29,880 Control yourself. 618 01:28:33,840 --> 01:28:39,560 Lift the barbel now. One, two. 619 01:28:46,040 --> 01:28:48,220 Bring it down. 620 01:28:49,960 --> 01:28:53,880 One, two. 621 01:28:55,840 --> 01:28:57,000 Hold position. 622 01:28:59,150 --> 01:29:04,280 One, two. 623 01:29:06,760 --> 01:29:08,440 Go ahead. 624 01:29:12,960 --> 01:29:14,340 One. 625 01:29:18,760 --> 01:29:20,070 Two. 626 01:29:23,840 --> 01:29:25,450 One. 627 01:29:28,640 --> 01:29:29,750 Two. 628 01:29:32,840 --> 01:29:38,410 One, two. 629 01:29:41,610 --> 01:29:46,280 One, two. 630 01:29:50,970 --> 01:29:56,120 You can do it! One. 631 01:29:58,200 --> 01:29:59,270 Two. 632 01:30:00,570 --> 01:30:05,000 One, two. 633 01:30:06,490 --> 01:30:13,060 Focus! Focus! One, two. 634 01:30:14,540 --> 01:30:15,830 One. 635 01:30:24,490 --> 01:30:26,060 Nice work. 636 01:30:32,700 --> 01:30:37,780 One, two. 637 01:30:41,070 --> 01:30:45,750 One, two. 638 01:30:50,560 --> 01:30:54,810 One, two. 639 01:30:57,530 --> 01:30:58,890 One. 640 01:31:05,080 --> 01:31:09,140 One, two. 641 01:31:10,670 --> 01:31:11,850 One. 642 01:31:19,550 --> 01:31:21,420 Keep going. 643 01:31:24,080 --> 01:31:27,820 Now stay still for 30 seconds. 644 01:31:28,720 --> 01:31:32,340 Ready? Start! 645 01:31:35,340 --> 01:31:36,810 Keep breathing, 646 01:31:48,730 --> 01:31:50,150 Endure it, endure it. 647 01:31:58,380 --> 01:32:00,020 Last 15 seconds. 648 01:32:00,400 --> 01:32:06,100 You can do it! 649 01:32:08,160 --> 01:32:09,860 Ten seconds! 650 01:32:13,640 --> 01:32:20,010 Five, four, three, two, one! 651 01:32:22,190 --> 01:32:23,860 Good job! 652 01:32:28,010 --> 01:32:34,500 - You did great. - Thank you. - Let's move on. 653 01:32:38,120 --> 01:32:42,570 Left knee and left arm on the bench. Hold the dumbbell with your right hand. 654 01:32:39,120 --> 01:32:45,400 One-Hand Rowing 655 01:32:42,960 --> 01:32:47,530 Lift the dumbbell slowly. 656 01:32:47,530 --> 01:32:54,230 That's right. Keep your back straight. 657 01:32:54,920 --> 01:32:57,080 Let's start. 658 01:32:57,660 --> 01:33:03,100 Lift. That's right. One, two. 659 01:33:04,480 --> 01:33:08,390 One, two. 660 01:33:09,840 --> 01:33:13,370 One, two. 661 01:33:14,810 --> 01:33:19,260 One, two. 662 01:33:19,260 --> 01:33:22,760 Looks good. One, two. 663 01:33:24,090 --> 01:33:27,700 One, two. 664 01:33:28,960 --> 01:33:32,410 One, two. 665 01:33:33,760 --> 01:33:37,270 One, two. 666 01:33:38,400 --> 01:33:45,080 One, two. 667 01:33:45,080 --> 01:33:49,080 One, hold for few seconds. 668 01:33:49,640 --> 01:33:54,600 Now let's do this with Hard Piston Training mode. 669 01:34:03,360 --> 01:34:06,330 Keep your stance. 670 01:34:15,560 --> 01:34:17,900 Looking good. 671 01:34:21,160 --> 01:34:24,470 Control yourself, okay? 672 01:34:30,380 --> 01:34:34,520 We'll start moving the dumbbells. 673 01:34:35,000 --> 01:34:38,270 Count with me. 674 01:34:38,270 --> 01:34:42,890 One, two. 675 01:34:43,800 --> 01:34:48,490 One, two. 676 01:34:50,060 --> 01:34:55,340 One, two. 677 01:34:56,780 --> 01:35:02,070 One, two. 678 01:35:04,360 --> 01:35:10,100 One, two. 679 01:35:16,240 --> 01:35:18,580 Let's continue with the training. 680 01:35:20,540 --> 01:35:25,080 One, two. 681 01:35:26,250 --> 01:35:32,070 One, two. 682 01:35:35,480 --> 01:35:39,940 One, two. 683 01:35:40,990 --> 01:35:46,390 One, two. 684 01:35:48,360 --> 01:35:53,980 One, two. 685 01:35:54,510 --> 01:36:01,660 One, two. 686 01:36:03,710 --> 01:36:09,210 One, two. 687 01:36:18,860 --> 01:36:21,220 Keep your back straight. Two. 688 01:36:22,970 --> 01:36:29,450 One, two. 689 01:36:30,810 --> 01:36:36,980 One, two. 690 01:36:41,690 --> 01:36:46,280 One, two. 691 01:36:47,760 --> 01:36:52,040 One, two. 692 01:36:53,850 --> 01:36:54,980 One. 693 01:37:02,330 --> 01:37:08,420 One, two. 694 01:37:09,580 --> 01:37:15,180 One, two. 695 01:37:17,560 --> 01:37:22,780 One, two. 696 01:37:24,680 --> 01:37:29,160 One, two. 697 01:37:32,940 --> 01:37:38,660 One, two. 698 01:37:41,200 --> 01:37:48,250 One. Hold it. Hold it. Don't cum. Two. 699 01:37:49,290 --> 01:37:50,600 You can do it. 700 01:37:57,130 --> 01:38:02,860 One, two. 701 01:38:04,280 --> 01:38:08,950 One, two. 702 01:38:10,060 --> 01:38:15,400 One, two. 703 01:38:16,940 --> 01:38:22,090 One, two. 704 01:38:28,010 --> 01:38:30,260 Endure it. 705 01:38:37,690 --> 01:38:39,980 Endure. 706 01:38:48,380 --> 01:38:50,870 You can do it! 707 01:38:56,510 --> 01:38:58,980 Use your core muscles. 708 01:39:14,720 --> 01:39:20,360 - Let's continue. Did you cum? - Yes, I did. Sorry. 709 01:39:22,110 --> 01:39:29,800 One, two. 710 01:39:31,070 --> 01:39:37,420 One, two. 711 01:39:37,930 --> 01:39:43,960 One, two. 712 01:39:45,770 --> 01:39:49,840 One, two. 713 01:39:49,840 --> 01:39:54,270 Hold for 30 seconds. 714 01:39:54,270 --> 01:39:58,230 One. Hold position for 30 seconds. 715 01:40:02,240 --> 01:40:04,120 Don't cum. 716 01:40:08,760 --> 01:40:10,390 Fifteen seconds. 717 01:40:13,280 --> 01:40:15,260 Ten seconds! 718 01:40:18,680 --> 01:40:24,630 Five, four, three, two, and one! 719 01:40:27,880 --> 01:40:33,050 - Good job! - Thank you, coach. 720 01:40:33,610 --> 01:40:37,660 I'd like to start the next set. 721 01:40:42,590 --> 01:40:47,790 We'll focus on our chest muscles now. 722 01:40:47,790 --> 01:40:54,780 Sit on top. 723 01:41:15,720 --> 01:41:19,450 Hold the dumbbells. 724 01:41:24,000 --> 01:41:26,120 Here we go. 725 01:41:26,380 --> 01:41:32,500 Dumbbell Fly 726 01:41:27,710 --> 01:41:33,100 Your motion should be steady. 727 01:41:50,670 --> 01:41:58,620 Keep your upper body straight. 728 01:42:18,060 --> 01:42:21,270 Use your core muscles. 729 01:42:43,360 --> 01:42:48,150 Slowly, that's right. 730 01:42:53,610 --> 01:42:57,220 Now hold. 731 01:42:59,100 --> 01:43:02,780 Let your core burn out. 732 01:43:15,690 --> 01:43:18,360 Remember, don't cum. 733 01:43:42,750 --> 01:43:48,070 Keep it for 30 seconds. 734 01:43:49,210 --> 01:43:52,180 Start! 735 01:44:06,460 --> 01:44:09,130 Fifteen seconds to go. 736 01:44:11,480 --> 01:44:15,930 Focus! Ten seconds. 737 01:44:19,790 --> 01:44:25,080 Five, four, three, two, one! 738 01:44:30,330 --> 01:44:34,490 - Great job! - Thank you! 739 01:44:44,480 --> 01:44:49,840 Time to work your abdomen, 740 01:44:49,840 --> 01:44:52,600 Let's continue. 741 01:44:56,320 --> 01:45:00,700 Focus on your abdominal muscles. Don't cum. 742 01:45:40,540 --> 01:45:44,020 Control is very important here. 743 01:46:02,990 --> 01:46:05,110 Hold it. 744 01:46:18,090 --> 01:46:23,020 Balance yourself. 745 01:46:31,160 --> 01:46:36,040 We still have plenty of time. 746 01:46:43,600 --> 01:46:46,650 Don't cum! 747 01:46:54,570 --> 01:46:59,850 Use your abs. 748 01:47:22,750 --> 01:47:26,460 Focus! 749 01:47:49,610 --> 01:47:54,380 Last 30 seconds. 750 01:47:54,380 --> 01:47:58,020 Start! 751 01:47:59,470 --> 01:48:01,530 Breathe properly. 752 01:48:07,840 --> 01:48:09,480 Awesome! 753 01:48:14,510 --> 01:48:17,820 Ten seconds! 754 01:48:18,960 --> 01:48:21,930 Almost there! 755 01:48:21,930 --> 01:48:29,560 Last five, four, three, two, one! Okay! 756 01:48:33,840 --> 01:48:35,530 Very well done! 757 01:48:36,600 --> 01:48:38,520 Thank you so much. 758 01:48:41,440 --> 01:48:44,540 This is the last set of the day. 759 01:48:44,540 --> 01:48:51,030 It's chest training. Lift the dumbbells above your chest. 760 01:48:47,800 --> 01:48:54,060 Dumbbell Fly 761 01:48:51,200 --> 01:48:55,800 Stop in the middle. Now bring back your arms. 762 01:48:56,560 --> 01:49:00,340 One, yes that's it, two. 763 01:49:00,730 --> 01:49:05,900 You're doing it right. One, two. 764 01:49:07,690 --> 01:49:11,610 One, two. 765 01:49:13,690 --> 01:49:17,460 One, two. 766 01:49:19,550 --> 01:49:23,000 One, two. 767 01:49:24,560 --> 01:49:28,150 One, two. 768 01:49:28,860 --> 01:49:33,620 Hold your position. 769 01:49:34,780 --> 01:49:40,090 We'll start the Hard Piston Training. 770 01:49:57,600 --> 01:50:01,640 Stay in position. Balance everything. 771 01:50:27,130 --> 01:50:33,430 Use your abdominal muscles. This is the last set of the day. 772 01:50:49,580 --> 01:50:52,100 Don't cum! 773 01:51:13,800 --> 01:51:17,160 Engage your abs. 774 01:51:26,120 --> 01:51:30,730 Coach, are we done yet? 775 01:51:30,730 --> 01:51:33,930 Few more seconds to go. 776 01:51:52,940 --> 01:51:55,180 You can do it! 777 01:51:57,120 --> 01:52:00,070 Few more, okay? 778 01:52:11,230 --> 01:52:16,190 Coach, I'm cumming! 779 01:52:16,190 --> 01:52:20,900 - I'm really gonna cum. - This is the last segment! 780 01:52:33,610 --> 01:52:37,020 Exhaust your muscles. Focus! 781 01:52:40,170 --> 01:52:44,730 Coach, I can't! I'm cumming! 782 01:52:47,840 --> 01:52:50,540 Control! Don't cum! 783 01:53:08,240 --> 01:53:14,570 We're almost done! You can do it! 784 01:53:16,040 --> 01:53:22,620 Oh, fuck... Coach! 785 01:53:22,620 --> 01:53:25,240 Few more seconds. 786 01:53:56,880 --> 01:53:59,880 Tighten up. 787 01:54:06,720 --> 01:54:09,350 Coach, I can't do it. 788 01:54:16,890 --> 01:54:19,380 This is the most critical part. 789 01:54:41,760 --> 01:54:44,360 I can't. Please! 790 01:54:57,960 --> 01:55:04,600 Use every bit of your strength. Don't cum! 791 01:55:21,370 --> 01:55:24,040 I'm cumming! I'm cumming! 792 01:55:59,660 --> 01:56:01,860 We're not done yet. 793 01:56:08,350 --> 01:56:11,000 Let's push through this. 794 01:56:11,980 --> 01:56:16,780 One, two. 795 01:56:18,940 --> 01:56:23,080 One, two. 796 01:56:24,890 --> 01:56:29,510 One, two. 797 01:56:36,810 --> 01:56:40,360 One, two. 798 01:56:41,180 --> 01:56:44,330 One, two. 799 01:56:45,120 --> 01:56:48,220 One, two. 800 01:56:49,160 --> 01:56:52,600 One, two. 801 01:56:53,080 --> 01:57:01,140 One, two. 802 01:57:01,840 --> 01:57:05,740 What do you think about this training method? 803 01:57:06,890 --> 01:57:13,050 It's is my first time coming here. 804 01:57:13,050 --> 01:57:19,460 It's really hard not to cum during the sets. 805 01:57:20,060 --> 01:57:26,650 I tried my best but, I couldn't hold it in all the time. 806 01:57:31,200 --> 01:57:37,580 How do you feel about it? 807 01:57:39,480 --> 01:57:44,470 Did she do well, coach? 808 01:57:45,210 --> 01:57:49,750 She has signed up for 3 months training, and this was her first time. 809 01:57:50,460 --> 01:57:53,350 I'm sure she'll improve as we move along. 810 01:57:54,220 --> 01:57:57,940 One, two. 811 01:57:59,240 --> 01:58:03,050 One, two. 812 01:58:04,720 --> 01:58:08,170 One, two. 50564

Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.