9 - Skip Rope Warm Up! Not just your body, but XX...

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.)
[00:00] Black
    Thanks for waiting.
[00:03] Black
    It's getting pretty cold these days.
[00:06] Black
    This'll warm you up,
[00:09] Black
    and more than anything, it makes
    for good aerobic exercise.
[00:13] Black
    Of course, I have one ready for you.
SIGN    Skip Rope Warm Up!
    Not just your body, but XX...
[00:15] Black
    Let's get started.
[00:18] Black
    Is your rope the right length?
[00:21] Mini
    Hold your rope and bend
    your elbows naturally.
[00:24] Mini
    Try standing with one foot on the rope.
[00:27] Mini
    It's best if the base of the
    rope comes at around your belly.
[00:31] Black
    Perfect.
[00:32] Black
    I thought that would be
    the right length for you.
[00:37] Mini
    Hold the grip lightly and
    tuck your upper arms in.
[00:44] Black
    Keep your hands by your waist.
[00:46] Black
    The trick is to make small
    turns with just your wrist.
[00:49] Mini
    Don't land loudly.
[00:52] Mini
    You'll damage your knee.
[00:55] Black
    Oh, you.
[00:59] Mini
    Try to jump lightly, like Andalucia is doing.
[01:03] Black
    Skipping rope is a good way to tighten
    your butt and lower body overall.
[01:08] Black
    You don't normally do too
    much vertical exercise.
[01:11] Black
    The motions make it
    throughout your whole body,
SIGN    Liver Stomach Intestines
[01:14] Black
    stimulating your liver and
    gut, strengthening them.
[01:19] Black
    Five more times.
[01:22] Black
    Finished!
[01:28] Black
    That was a good sweat.
[01:31] Black
    Be sure to wipe yourself off well.
[01:33] Black
    It's not good to let yourself get cold.
SIGN    Criss-crossing
[01:36] Black
    Next, let's try criss-crossing.
[01:39] Black
    Here we go.
[01:41] Mini
    Cross your arms the moment the
    rope passes over your head.
[01:48] Black
    What? My life here?
[01:51] Black
    Yes, every day is exciting.
[01:53] Black
    It's so fun.
[01:55] Black
    My grandfather used to tell me
[01:57] Black
    to experience hardship while I'm young,
    even if I had to pay money for it.
[02:02] Black
    Actually, my father is against it,
[02:07] Black
    but it's what I decided.
[02:09] Black
    I think, for now, I have to
    just focus on my training.
[02:14] Black
    Besides, I feel encouraged to
    know that I'm surrounded by
[02:18] Black
    a lot of people who have
    aspirations like I do.
[02:22] Black
    Okay, three more times.
[02:23] Black
    Two, one...
[02:25] Black
    Finished!
[02:31] Black
    Thank you for caring about me.
[02:34] Black
    I feel invigorated now.
[02:37] Black
    I'm warmed up not just in
    body, but in mind, too.
[02:41] Black
    Oh, I know.
[02:43] Black
    I'll make you some tea.
[02:45] Black
    I've been hooked on it lately.
[02:48] Black
    Hey! Andalucia!
[02:55] Black
    Sheesh, Andalucia.
[02:57] Black
    Um, would you mind helping me get untangled?
[03:07] Black
    Are you okay?
[03:09] Black
    Th-Thanks for saving me.
[03:12] Black
    I'm so embarrassed.
[03:21] Black
    Here you are.
[03:23] Black
    I'd like to thank you again for today.
[03:26] Black
    Here, say "ahh."