
English: 
Hello everyone and me
Welcome to my channel
I want to explain everything
I hope you will spend a little time subscribing to my channel
You will see it immediately next time
If you remember
I uploaded 30 and 35 minutes of full-body training videos
I hope to increase the time slowly
Can progress with everyone
Many people will ask
Why do I need to wear shoes for this set of sports?
Because there is a jump
I think I wear shoes
Can better protect the ankle position
Some people may ask whether this exercise can replace running?
This is possible
I know that sometimes you may not be convenient to go out for sports
Or sometimes not necessarily want to go out for a run

Chinese: 
大家好 又是我
歡迎來到我的頻道
我想在講解所有東西前
希望大家用少許時間訂閱我的頻道
下次出片你便會立刻見到
如果大家記得
我之前上載了30及35分鐘的全身訓練影片
我希望透過每次慢慢增加時間
可以與大家一起進步
很多人會問
為什麼做這套運動需要穿鞋？
因為有跳躍的動作
我覺得穿了鞋子
能夠更好地保護膝蓋的位置
有人會問 這套運動能否代替跑步？
這是可以的
我知道有時候你們未必方便出外做運動
或者有時候未必想出去跑步

Chinese: 
何況最近大家都可能想留在家
那麼這套運動十分適合你
大家可以利用這套消脂增肌運動
配合其他局部運動
效果就非常好了
或者你可以只做這套已經很足夠
事不宜遲 現在立刻開始
我們可以正式開始
剛開始先做少許熱身
首先做平板支撐
然後伸直雙腳
雙手放在地
將膝頭拉向前
我們會做50次 開始

English: 
Moreover, everyone may want to stay at home recently
Then this set of sports is perfect for you
Everyone can use this exercise
Cooperate with other local sports
The effect is very good
Or you can just make this set is enough
Don't be too late to start now
We can start formally
At first, do a little warm-up
First do tablet support
Then straighten your feet
Hands on the ground
Pull the knee forward
We will do 50 starts

English: 
After completing 50 times
Prone slowly on the ground
Then open your elbows back
We continue to do
1 2 3 pull up
4 5 6 7 8 9 10
Squeeze the body
11 12 13 14 15 16 17 18 19 20

Chinese: 
完成50次後
慢慢俯卧在地上
接著將手肘向後打開
我們繼續做
1 2 3 拉上來
4 5 6 7 8 9 10
夾實身體
11 12 13 14 15 16 17 18 19 20

Chinese: 
最後10次
21 22 23 24 25 26 27 28 29 30
接著將雙手放在腰兩側
慢慢拉起上身 下去
到接近地面的位置
再拉直身體 開始
1 2 慢慢來
3 伸直雙手
4 5 6 7 8 9 10

English: 
Last 10 times
21 22 23 24 25 26 27 28 29 30
Then put your hands on your waist
Slowly pull up the upper body
To a position close to the ground
Straighten your body again
1 2 Take your time
3 Straighten your hands
4 5 6 7 8 9 10

English: 
11 12 13 14 15
The arms are burning, right?
16 17
Come on
18 19 20
We do it 10 more times
21 22 23 24 25 26 27 28 29 30
very good
Hands forward
Slowly pull the right hand to the right and then back

Chinese: 
11 12 13 14 15
手臂開始在燃燒對吧？
16 17
加油
18 19 20
我們再做10次
21 22 23 24 25 26 27 28 29 30
非常好
雙手向前伸
慢慢將右手拉向右邊 再拉回來

English: 
Turn back to the left
Start
1 2 3 4 5 6 7 8 9 10
Last 10 times
11 12 13 14 15 16 17 18 19 20
Pull the body up
We will stand on the mat
Start 50 times in situ
Remember to raise your knees

Chinese: 
輪到左邊 拉回來
開始
1 2 3 4 5 6 7 8 9 10
最後10次
11 12 13 14 15 16 17 18 19 20
將身體拉起來
我們會站在墊上
原地跑50次 開始
記得膝頭要提高

Chinese: 
非常好
接著做平板支撐
雙手打開 比肩膊闊一點
手肘向下壓
我們會做掌上壓
如果你覺得很辛苦
可以把膝頭放在地上 開始
1 記得身體要挺直
2 加油
3 4 5 6
慢慢來
7 8
腰不要向下沉

English: 
very good
Then do tablet support
Open your hands wider than your shoulders
Elbow down
We will do palm press
If you feel very hard
You can start by putting your knees on the ground
1 Remember to be straight
2 Come on
3 4 5 6
Take it easy
7 8
Do not sink your waist

English: 
9 10
Pull back
Then put your elbow on the ground
Straighten feet
Pull right and then back
Then pull it back
Turn to the left
Pull left and then back
We started
1 2 3 4 5
You guys are great
6 7 8 9 10

Chinese: 
9 10
拉回來
接著將手肘放在地
雙腳伸直
右手拉向前再拉向後
然後拉回來
輪到左邊
左手拉向前後再拉回來
我們開始了
1 2 3 4 5
你們很棒啊 要堅持
6 7 8 9 10

English: 
11 12 13 14 15 16 17 18 19 20
Then put your hands on the ground
Back to tablet support
Start using your toes to move your body forward and backward
1 2 3 4 5 6 7
Straighten body

Chinese: 
11 12 13 14 15 16 17 18 19 20
接著將雙手放到地上
回到平板支撐
利用腳尖將身體向前後移動 開始
1 2 3 4 5 6 7
拉直身體

Chinese: 
8 9 10
11 12 13 14 15 16 17 18 19 20
好 接著將身體拉起
我們會再做原地跑50次 開始

English: 
8 9 10
11 12 13 14 15 16 17 18 19 20
OK then pull the body up
We will do 50 more in-situ starts

Chinese: 
做完50次後
將雙腳打開至盆骨闊度
然後慢慢向後蹲
當我們向後蹲時
將臀部尾骨向內收將臀部尾骨向內收
維持在這個姿勢
1 2 3 4 5 6 7 8
我已經出了很多汗
9 10
11 12 13 14 15 16 17 18 19 20

English: 
After doing 50 times
Open your feet to the width of the pelvis
Then slowly squat back
When we squat backwards
Retract the hip coccyx inwards
Stay in this position
1 2 3 4 5 6 7 8
I'm sweating a lot
9 10
11 12 13 14 15 16 17 18 19 20

Chinese: 
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49 50
拉起身體
然後躺在瑜伽墊上
將頭部提起
升起雙腳
雙手向後再拉向前
我們開始

English: 
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49 50
Pull up
Then lie on the yoga mat
Lift the head
Raise feet
Pull your hands back and then forward
let's begin

English: 
1 2 3 4 5 6 7 8 9 10
Come on, I also feel very hard
11 12 13 14 15 16 17 18 19 20
Put your head on the ground
Lower your feet to 60 degrees
Maintain movements to maintain 10 breaths
10 9 8 7 6 4 5 4 3 2 1
Down to a position close to the ground
Maintain movements to maintain 10 breaths

Chinese: 
1 2 3 4 5 6 7 8 9 10
加油 我也覺得很辛苦
11 12 13 14 15 16 17 18 19 20
頭部放到地上
將雙腳降至60度
維持動作 保持10個呼吸
10 9 8 7 6 4 5 4 3 2 1
降至接近地面的位置
維持動作 保持10個呼吸

English: 
10 9 8 7 6 4 5 4 3 2 1
Pull your feet up and open
Sustaining action 5 4 3 2 1
Start by pulling your head up and down
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Keep holding your head

Chinese: 
10 9 8 7 6 4 5 4 3 2 1
將雙腳拉起然後打開
維持動作 5 4 3 2 1
頭部拉向上再下去 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
繼續扶著頭部

English: 
Slowly pull your feet down
Then pull up and move your feet up and down
Pull it to the 90 degree position and go down
Keep doing it
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
Pull your head up to maintain the movement
1 2 3 4 5 6 7 8 9 10

Chinese: 
慢慢將雙腳拉下去
然後拉上來 雙腳上下移動
拉到90度的位置再下去
一直做下去
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
將頭拉向上 維持動作
1 2 3 4 5 6 7 8 9 10

English: 
11 12 13 14 15 16 17 18 19 20
Then do tablet support
Just keep it up
Follow me count 1 2 3 4 5 6
Remember to straighten your body
Buttocks do not tilt up or sink down
7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30

Chinese: 
11 12 13 14 15 16 17 18 19 20
接著做平板支撐
維持動作就可以了
跟著我數 1 2 3 4 5 6
記住拉直身體
臀部不要向上翹或向下沉
7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30

English: 
31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49 50
Pull up and do the side plate to support your hand
When doing a side slab
Shoulders and shoulders should be in line
Stay in this position
1 2 3 4 5 6 7 8 9 10
Is it difficult to maintain movement?
11 12 13
Pull up
14 15 16 17 18 19 20
Continue to the other side to continue the action

Chinese: 
31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49 50
拉起做側平板 將手撐腰
做側平板時
臀部 肩膊和雙腳要成直線
維持在這個姿勢
1 2 3 4 5 6 7 8 9 10
維持動作是否也很困難？
11 12 13
拉起來
14 15 16 17 18 19 20
轉另1邊 繼續維持動作

Chinese: 
1 2 3 4 5 6 7 8 9 10
堅持
11 12 13 14 15 16 17 18 19 20
拉到中間
然後將膝頭放到地上
躺在墊上
雙手放到頭後面
雙腳交替向前
1 2 3 4 5 6 7 8 9 10

English: 
1 2 3 4 5 6 7 8 9 10
adhere to
11 12 13 14 15 16 17 18 19 20
Pull to the middle
Then put your knees on the ground
Lying on the mat
Put your hands behind your head
Alternate feet forward
1 2 3 4 5 6 7 8 9 10

Chinese: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
將膝頭拉近到胸口
然後慢慢放到地上
拉起來再放下去 開始
1 2 3 4 5 6 7 8 9 10

English: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
Draw your knees closer to your chest
Then slowly put it on the ground
Pull it up and put it down to start
1 2 3 4 5 6 7 8 9 10

English: 
11 12 13 14 15 16 17 18 19 20
Pull the body up
50 jumps while standing
Remember to raise your knees
I sweat a lot all over my body
We continue without rest

Chinese: 
11 12 13 14 15 16 17 18 19 20
將身體拉起來
站著原地跳50次
記得將膝頭提高
我全身都出了很多汗
我們是沒有休息的 繼續

Chinese: 
站在墊上
將左腳碰右手手肘
然後右腳碰左手手肘
開始了
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
這次到側面了
左手手肘碰左邊膝頭 拉回來
右手手肘碰右邊膝頭 開始

English: 
Standing on the mat
Touch your left foot to your right elbow
Then touch the left elbow with your right foot
it has started
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
This time to the side
Left elbow touches left knee and pulls back
Right elbow touches right knee and starts

Chinese: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
然後做平板支撐
雙手放在地
右邊膝頭拉向左前方
左邊膝頭拉向右前方 開始
1 2 3 4 5 6 7 8 9 10

English: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Then do tablet support
Hands on the ground
Pull the right knee to the left
Start pulling the left knee to the right
1 2 3 4 5 6 7 8 9 10

Chinese: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
然後將膝頭放到地上
手肘夾實身體
下去再拉上來 開始
1 向前
2 加油
3 我知道手臂已經沒有力氣了
4 堅持

English: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
Then put your knees on the ground
Elbows clamp your body
Go down and pull up to start
1 forward
2 Come on
3 I know the arm is weak
4 Persevere

Chinese: 
5 6 手在震對吧？
7 8 9
最後1次 10
你們很棒
然後做貓牛式
將右腳向外拉
慢慢提起再向下
我們先做右邊 開始
1 2 3 4 5
穩定
6 7 8 9 10

English: 
5 6 My hands are shaking, right?
7 8 9
Last time 10
You guys are great
Then do cat and cow style
Pull right foot outward
Slowly lift and then down
Let's do the right first
1 2 3 4 5
stable
6 7 8 9 10

Chinese: 
11 12 13 14 15 16 17 18 19 20
將右腳拉回來
輪到左邊
左腳伸直拉向外 再拉向上
1 2 3 4 5 6 7 8 9 10
不要放棄

English: 
11 12 13 14 15 16 17 18 19 20
Pull right foot back
Turn to the left
Straighten left foot and pull outward
1 2 3 4 5 6 7 8 9 10
do not give up

English: 
11 12 13 14 15 16 17 18 19 20
Pull backwards
Straighten your hands for tablet support
Then touch one shoulder with one hand
It's another turn to start
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Pull up to make the side plate and then down
Then turn to the left

Chinese: 
11 12 13 14 15 16 17 18 19 20
拉向後
將雙手伸直 做平板支撐
接著單手碰肩膊
再輪到另1邊手 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
拉上來 做側平板 再下來
然後輪到左邊 開始

English: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Pull up
50 runs in place
Remember to raise your knees as much as possible
Ok? Jump start

Chinese: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
拉起上身
原地跑50次
記得將膝頭盡量提高
好嗎？ 跳吧 開始

Chinese: 
這次將雙腳打開
膝頭向外
伸直雙腳
腳趾向外 慢慢下去
維持這個姿勢就可以
是否很容易？
這個動作可以消除大腿內側的脂肪
你可能會說怎麼還不開始數
開始吧
1 2 3 4 5 6 7 8 9 10

English: 
This time open your feet
Knees outward
Straighten feet
Toes slowly
Just keep this posture
Is it easy?
This action can eliminate the fat inside the thigh
You might say why not start counting
let's start
1 2 3 4 5 6 7 8 9 10

Chinese: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25
開始顫抖
26 27 28 29 30
31 32 33 34 35 36 37 38 39 40

English: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25
Start shaking
26 27 28 29 30
31 32 33 34 35 36 37 38 39 40

Chinese: 
41 42 43 44 45 46 47 48 49 50
拉直身體
然後將右腳踏向前 左腳在後
拉回來
轉腳 下去再拉回來
開始了
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
繼續努力
不成功便成仁

English: 
41 42 43 44 45 46 47 48 49 50
Straighten body
Then step your right foot forward and left foot behind
Pull back
Turn around and pull back
it has started
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
keep it up
Unsuccessful will become a benevolence

English: 
21 22 23 24 25 26 27 28 29 30
Did you want to kill me?
31 32 33 34 35 36 37 38 39 40
31 32 33 34 35 36 37 38 39 40
Pull back
Pull your feet up to 90 degrees
Hands in the middle
Then pull to the right and left

Chinese: 
21 22 23 24 25 26 27 28 29 30
是不是想殺了我？
31 32 33 34 35 36 37 38 39 40
31 32 33 34 35 36 37 38 39 40
拉回來
雙腳拉起至90度
雙手放在中間
然後拉到右邊和左邊

Chinese: 
我們經常做
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
然後伸直雙腳
將上和下腳都提起

English: 
We often do
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
Then straighten your feet
Lift both upper and lower feet

Chinese: 
下腳碰上腳 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
然後拉起身體做側平板
維持在這個姿勢
手拉到腰下方 再拉上來
開始
1 2 3 4 5 6 7 8 9 10

English: 
Start with your feet
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Then pull up the body to make a side tablet
Stay in this position
Pull it to the waist and pull it up
Start
1 2 3 4 5 6 7 8 9 10

English: 
11 12 13 14 15 16 17 18 19 20
Pull back
I moved the yoga mat
I pulled it back to the middle
Turn to the other side
Lift your upper foot
Start with your feet
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Almost done, believe me
Raise the hand to make a side tablet

Chinese: 
11 12 13 14 15 16 17 18 19 20
拉回來
瑜伽墊被我弄到移位了
我把它拉回到中間
輪到另1邊
身體打側 提起上腳
下腳碰上腳 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
快完成了 相信我
升起上手做側平板

Chinese: 
手慢慢向下拉到腰下方 再拉上來 開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
拉到中間
然後將雙腳提起至90度
雙手伸直
伸直雙腳 拉向下再拉向上 開始

English: 
Slowly pull your hand down to the waist and then pull up to start
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
Pull to the middle
Then lift your feet to 90 degrees
Straighten hands
Straighten your feet, pull down and then up to start

Chinese: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
站起來
繼續原地跑50次
我的汗…
簡直好像下雨
來吧

English: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
stand up
Continue to run 50 times
My sweat ...
It's like rain
come on

Chinese: 
接著做向下蹲的動作
拉上來 收緊臀部
上來 踢1下 再下去
拉上來 收緊臂部
上來 踢1下 再下去
記得拉上來時要收緊臀部
記得蹲向後時
膝頭不要超過腳趾 開始
好 開始
1 上來 收緊臀部

English: 
Then do the squat
Pull up to tighten your hips
Come up and kick once and then go down
Pull up to tighten the arm
Come up and kick once and then go down
Remember to tighten your hips when pulling up
Remember to squat backwards
Do not start with your knees over your toes
Good start
1 Come up and tighten your hips

English: 
Kick out
Come up and tighten your hips and kick your right foot out
To the left
Start
1 2 3 4 5 6 7 8 9 10

Chinese: 
踢出去 拉下去
上來 收緊臀部 右腳踢出去
再到左邊 下去
開始
1 2 3 4 5 6 7 8 9 10

Chinese: 
11 12 13 14 15 16
我的兒子在外面向我打招呼
17 為了他我會努力拍下去
18 19 20
接著將右腳踏向前 左腳踏向後
雙腳打開至盆骨闊度 沒有問題
然後拉下去 維持在這個姿勢就可以了
好 1 2 3 4 5
6 7 8 9 10
11 12 13 14
臀部很酸對吧？

English: 
11 12 13 14 15 16
My son greets me outside
17 I will try to shoot for him
18 19 20
Then step right foot forward and left foot backward
Open your feet to the width of the pelvis
Then just pull it down and keep it in this position
Good 1 2 3 4 5
6 7 8 9 10
11 12 13 14
Buttocks are sour, right?

English: 
15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
Turn to the other side
Left foot forward, right foot backward
The front foot is 90 degrees and the rear foot is straight
1 2 3 4 5 6 7 8 9 10

Chinese: 
15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
轉另1邊
左腳踏向前 右腳踏向後
前腳呈90度 後腳伸直
1 2 3 4 5 6 7 8 9 10

Chinese: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
有時候覺得維持動作
比動起來更困難
接著做平板支撐
我們要跑了
把膝頭推向前 我們做50次 開始

English: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
Sometimes I feel the maintenance action
More difficult than moving
Then do tablet support
We are going to run
We pushed our knees forward and we started 50 times

Chinese: 
做完50次後呈平板支撐
雙腳跳向前
站起來 再下去
雙腳跳向後
呈平板支撐
我們開始了
1 2 3 4 5 6 7 8 9 10

English: 
Flat support after 50 times
Jump forward
Stand up and go down
Feet jump backwards
Flat support
We started
1 2 3 4 5 6 7 8 9 10

English: 
1 and a half
11 12 13 14 15 16 17 18 19 20
Then sit on the mat
Very tired, right?
Hands on the ground
Feet straight forward
Forearm on the ground
Then pull up the right foot and the left foot alternately

Chinese: 
還有1半
11 12 13 14 15 16 17 18 19 20
然後坐在墊上
很累對吧？
雙手按在地上
雙腳伸直向前
前手臂放在地上
接著交替拉起右腳及左腳

English: 
Start
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
Lift the lower leg
We can start
1 2 3 4 5 6 7 8 9 10
Come on

Chinese: 
開始
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
將下腳提起
我們可以開始
1 2 3 4 5 6 7 8 9 10
加油

English: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
It feels like the inside of the thigh is burning
Come on

Chinese: 
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
感覺大腿內側在燃燒就對了
加油

English: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 Don't give up
23 24 We are almost done
25 26 27 28 29 30
Last 10 times
31 32 33 34 35 36 37 38 39 40
Then stand up
Open feet
Toes pointing outwards with large feet

Chinese: 
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 不要放棄
23 24 我們快完成了
25 26 27 28 29 30
最後10次
31 32 33 34 35 36 37 38 39 40
然後站起來
打開雙腳
腳趾指向外呈大字形腳

Chinese: 
膝頭慢慢向下 雙腳呈90度
維持動作 保持50個呼吸
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23
是否在用粗口罵我呢？
24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
最後10次了

English: 
Knee slowly down 90 feet
Maintain movements to maintain 50 breaths
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23
Are you scolding me with rough language?
24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
The last 10 times

Chinese: 
10 9 8 7 6 5 4 3 2 1
最後我們會抬腿
原地跳100次便完結了 開始

English: 
10 9 8 7 6 5 4 3 2 1
Finally, we will raise our legs
Jump 100 times in place and it's over.

Chinese: 
全身流很多汗
好像剛剛洗完澡般
不過我們的體能會愈來愈進步的
好的
如果喜歡我的Channel
就請Like 和 Subscribe我的Channel
再見

English: 
Sweating all over the body
As if just taking a shower
But our physical fitness will be more and more improved
Ok
If I like my Channel
Just ask Like and Subscribe to my Channel
Goodbye
