| 跳躍 | Choyaku | Jump |
| （膝）屈伸 | Hiza kushin | Bend your knees |
| 膝回し | Hiza mawashi | Circle you knees |
| 伸脚 | Shinkyaku | Stretch one leg |
| 深く（屈伸） | Fukaku | Lower |
| 前後屈 | Zenkoukutsu | Stretch forward and back |
| 体側 | Taisoku | Stretch to the side |
| 腰から体を回して | Koshi kara karada o mashite | Circle your body from the hips |
| 胸の運動 | Mune no undo | Stretch your chest |
| 腕回し | Ude mawashi | Circle your arms |
| 首の運動 前後 | Kubi no undo: Zengou | Neck exercises: Front and back |
| 横 | Yoku | To the side |
| 回して | Mawashite | Circle |
| 座って | Suwate | Sit down |
| 足首を回します | Ashi kubi o mawashite | Circle your ankle |
| 反対 | Hantai | Change to the opposite side |
| 両足 前に伸ばして | Ryou ashi, mae ni nobashite | Stretch both legs in front of you |
| 柔軟 前 | Junan mae | Stretch to the front |
| 足を開いて 左から | Ashi o hiraite, Hidari kara | Open you legs, Stretch to the left |
| 反対 | Hantai | Change to the opposite side |
| 前 | Mae | Stretch to the front |
| 大きく 左右に | Ookiku, sayuu ni | Big stretch to either side |
| 足の裏を合わせて | Ashi no ura wo awasete – | Put your soles together |
| 膝の上下 腰入れ | Hiza no jouge, Koshiire | (Bounce your knees up and down +Shift your hips forward) X2 |
| もう一度 | Mou ichi do | |
| 両足 後ろに | Ryoashi Ushiro ni | Roll back |
| 立って 右足 前に出して | Tatte, migi ahshi mae dashite | Stand up, right leg forward |
| アキレス腱 | akiresuken | Stretch your Achilles heel |
| 反対側 同じく | Hantai gawa onajiku | Same on the other side |
| 腰入れ | Koshi ire | Thrust your hips |
| 反対側同じく | Hantai gawa onajiku | Same on the other side |
| 手首足首回して | Te kubi, ashi kubi mawashite | Circle your wrists and ankles |
| 小手返し 二ヶ条 三ヶ条 | Kote gaeshi – nikkajo,- sankajo | |
| もう一回手を振って | Mou ikkai, te o fuite | Again, shake of your wrist |
| 以上で体操を終わります | Ijjou de, taiso o owarimasu | “the warm up has finished” |