3 - Back Squats! Go for the Japanese Beauty Look!!

Source: Crunchyroll
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(Please feel free to edit the speaker names if incomplete or inaccurate. Names are handled on a best-effort basis depending on the info on the source file. Dialogue is left as is.)
[00:02] A
    Thanks for waiting.
[00:05] A
    I've finally found some time.
[00:09] A
    Yes, I was cooking.
[00:11] A
    Grandpa tells me not to bother,
[00:14] A
    but as a lady, I should
    at least be able to cook.
[00:18] A
    Um, may I have you try my food later?
[00:22] A
    I, Saotome Shizuno, feel like
    I've done a pretty good job.
SIGN    "Back Squats! Go for the Japanese Beauty Look!!"
[00:30] A
    Great!
[00:31] A
    I'm encouraged.
[00:33] A
    Let's begin.
[00:35] Mini
    First, squats.
[00:37] Mini
    It's called the king of all exercises.
[00:40] A
    It's the most basic training
    exercise there is.
[00:43] A
    It's effective on the thighs and buttocks.
SIGN    Gluteus maximus
SIGN    Quadriceps
SIGN    Hamstrings
[00:46] A
    I'm going for a small butt.
[00:51] A
    Feet about shoulder-length about.
[00:53] A
    Hands behind your head.
[00:55] A
    Slowly lower your waist to about here.
[00:58] Mini
    The trick is to keep your spine straight.
[01:01] A
    One.
[01:03] A
    Two.
[01:06] A
    Three.
[01:09] A
    What did I make, you ask?
[01:13] A
    Japanese food.
[01:14] A
    I'm hooked on it right now.
[01:17] A
    For example, bonito flakes.
[01:20] A
    Bonitos are rich with amino acids that
[01:22] A
    reduce your appetite and help to burn fat.
[01:26] Mini
    It's perfect if you're on a diet.
SIGN    Histidine
[01:29] A
    Finished.
[01:32] A
    That's quite a workout, isn't it?
[01:34] A
    Oh, right, bonitos are full of
    proteins that build muscle, too.
[01:39] A
    Of course, I've prepared some.
[01:41] A
    A soup with plenty of bonito
    flakes, and bonito sashimi.
[01:47] A
    Let's work hard. It'll make
    our meal more delicious, too.
[01:51] Mini
    Next, back extension.
[01:53] Mini
    For your back muscles.
[01:55] A
    Training here will fix your posture.
SIGN    Erector Spinae Muscles
[01:58] A
    I'm trying to become a refined-looking woman.
[02:02] A
    Are you ready?
[02:04] A
    Now, raise your chest and feet,
    and arch your body back.
[02:08] A
    One.
[02:11] A
    Two.
[02:14] A
    Three.
[02:14] Mini
    Don't rush it.
[02:16] A
    Four.
[02:16] Mini
    Never push yourself past your limit.
[02:18] A
    Five.
[02:21] A
    Six.
[02:23] A
    Seven.
[02:27] A
    Oh, you, Andalucia.
[02:29] A
    But maybe this'll be a perfect challenge.
[02:33] A
    Eight.
[02:35] A
    Nine.
[02:38] A
    Finished!
[02:43] A
    Yes, I'm becoming hungry, too.
[02:47] A
    Hunger is the best spice.
[02:49] A
    Now, then.
[02:51] A
    Oh, really, Andalucia.
[02:53] A
    Don't worry, I have some for you, too.
[02:58] A
    I hope it's to your liking.
[03:01] A
    Huh? I made too much?
[03:03] A
    You're right. I had too much fun.
[03:06] A
    But it's not good not to eat just
    because you want to diet, right?
[03:10] A
    Not for your mind, nor for your body.
[03:14] A
    Of course.
[03:15] A
    Let's train some more.
[03:18] A
    Just this once, for training with me.
[03:21] A
    Here, say "ahh."
[03:25] A
    Is it good?
[03:26] A
    Now that we had plenty to eat,
    it's time for vital exercises.
[03:29] ---