ensemble training exercises

A translated guide to help you see which exercises go with each target-area.

Back Kick

バックキック

Exhale and pull your leg towards the ceiling! Put pressure on your buttocks! It firms up your butt and burns fat too!

Back Lunge

バックランジ

Squat while pulling one leg back! Expect to get a perkier butt from these butt-tightening squats!

Bicycle Crunches

バックキック

Touch your elbows to your knees with these modified sit-ups! The twisting motion will strengthen your abdominal muscles while also tightening them! Keep a steady rhythm!

Buttkick

バットキック

Bend your knees vigorously as if you’re kicking your butt with your heels! Get into the rhythm and burn fat!

Crunches

クランチ

This exercise will strengthen your abs! As you exhale, tighten your core as if you’re looking at your navel.

Cycling

Roll your hands and legs in a circle! It’s okay to do it at your own pace! Get into the rhythm and burn fat!

Flutter Kick

フラッターキック

Paddle your legs back and forth without letting your knees touch the floor! Get into the rhythm and burn fat!

Front Lunge

フロントランジ

Take a big step forward and squat! It might be tough, but you can expect great results on your entire lower body!

Knee Extensions

ニーフレックス

Lie on your stomach, lift your knees off the floor, and tap your butt with your heels! Get into the rhythm and burn fat!

Kneeling Push-ups

ニーリングプッシュアップ

Bend and straighten your arms while kneeling to strengthen your arms and chest muscles!

Normal Push-ups

ノーマルプッシュアップ

Do a push-up! This move strengthens your arms and chest muscles!

Reverse Crunches

リバースクランチ

As you exhale, pull your legs close to your body as if you’re hugging them! When you lower them, make sure to slowly engage your core!

Reverse Push-ups

リバースプッシュアップ

Sit, lean back, and do a push-up motion while you face forward! This will work your upper arms and shoulders!

Rhythmic Back Extensions

リズムバックエクステンション

Lift your limbs diagonally and alternate them to the rhythm! Shoulder muscles and buttocks are usually stiff, so let’s loosen them up!

Side Lunge Propellers

サイドランジプロペラ

Spread your arms out and twist your body so that you can touch your toes on the opposite side of your hands! Get into the rhythm and burn fat!

Split Squat

スプリットスクワット

Put one foot in front and one foot behind for these squats! This is a whole lower-body workout!

Squat

スクワット

Make sure your feet are shoulder-width apart and your knees and toes are pointing in the same direction! Imagine sitting on a chair with your chest out and push your butt out while you squat!

Standing Abs

スタンディングアプス

Stand up straight and touch your elbows to your knees! Effective for tightening up your core!

Tricep Extensions

トライセプスキックバック

Work out by leaning forward and lifting your elbows! Focus on putting pressure on your upper arms! Grab a weight or plastic bottle for a more effective workout!

Twisting Crunches

ツイストクランチ

Reach across your body, and touch near your knees with your palms! The twisting motion trains your abdominal muscles and tones them too! Keep a steady rhythm!

Twisting Leg Raise

ツイストレッグレイズ

Close your knees together at a right angle and tilt your torso to the left and right! Effective for tightening your core!

Uppercut

アッパーカット

Swing your arms up from below while squatting, bending and straightening your knees! Follow the rhythm and burn fat!

V-Shaped Crunches

V字クランチ

This move works out your abs! Touch your knees to your forehead!

V-Step

Vステップ

Step in place, and then step forward diagonally, right then left. Repeat. Get into the rhythm and burn fat!

Walking

Raise your knees waist-high, swing your arms and step in place! Get into the rhythm and burn fat!

post-workout words of encouragement

Words of encouragement from your favorite trainer!

Mhm, you worked up quite the sweat. Good work.	Oh, that was excellent work, wasn’t it? Good job.	All done. How was that workout plan? If you’re feeling awfully worn out, make sure to get some rest.	I could tell you gave it your all. That fatigue should certainly lead to results.
Whoa, ya saw it through to the end. Keep trainin’ and aim for those big, strong muscles.	Al-righty, good work. That was a great session, yeah?	Ya gave it your best. That's great. I’ll devote myself to workin at it too, so I don't fall behind ya.	You gotta hydrate, dontcha? If ya haven’t had water in a while, you’d better start with some sips, ‘kay?
Thank you for your effort. That was a good “toreeningu” session.	Well done. With this, your muscles should surely be able to grow.	That was a nice fight. Hehe, being able to exercise with you was fun for me too~♪	Alright, with that, we are finished! Rest is just as crucial as the exercise that precedes it. Rest a good deal for me, please.
Whew, that was a good sweat. huh~? What a refreshing feeling!	Ohh, that was pretty nice! Your muscles oughta be growing now! Thanks for your hard work!	Ahaha, I had a lotta fun workin’ out with you! Thanks a lot!	All done~! You did great! What an awesome workout!
Thanks for your hard work. If you worked up an appetite, it’d be good to eat something like a banana.	Hoo… That was exhausting… Well, I still had fun. Thanks a lot…♪	Thanks for your hard work. That turned into a good workout for me, too.
I had so much fun! I am very grateful~♪	Mhm, that was a nice fight! You’re making good progress towards your health!	Don't forget to rehydrate. For replenishing energy, I recommend having hyorogan, too.
(Pat, pat) Good, good, good, you did your best! Thank you for your hard work!	Mhm! Today's efforts will become tomorrow's muscles. Nice fight out there!	HA-HA-HA-HA! That was a good training session. I had a good time, too!
(Pat, pat) good, good, you did your best. nice fight out there ♪	good work~ that was a real good “workout”, don’t you think~♪	(Huff) i want to drink some “water”. here, please have some too~	heheh, that was a lot of fun, hm? let’s take a little break~