to another video of Official THENX.

THENX 的另一部影片。

Today we're gonna do an eight minute ab workout.

今天我們要來做 8 分鐘腹肌訓練。

(upbeat music)

(愉悅的音樂)

As we all know abs are the first to go

我們都知道，腹肌是要首要的

and I know that we're afraid of gaining weight

我們都會害怕變胖

and losing definition during the holiday season.

但在假期期間又會吃太多沒有克制。

In order to have balance,

為了要能夠維持平衡，

indulge in some of your favorite foods

吃愛吃的的食物

and keep that six pack that you've been working on all year,

又兼顧維持整年都在練的六塊肌。

we wanna incorporate HIIT workouts

我們會融入高強度間歇訓練。

so you can burn as much fat as possible.

所以你可以燃很多的脂肪。

So with that being said,

講了這麼多，

let's go ahead and start this workout.

那我們就來開始做做看。

Our first exercise is gonna be

我們的第一個動作是

plank open and close for 45 seconds.

45 秒的棒式開合跳。

Let's go.

開始吧！

(intense music)

(緊張的音樂)

Keep going you've got it.

繼續加油，你可以的。

Make sure you keep that butt down.

確保你的屁股低一點。

Alright we're gonna take a 15 second rest

結束，我們會休息個 15 秒。

and then move on to the next exercise

接著會換到下一個動作

which is 45 seconds of mountain climbers.

是 45 秒的登山者。

Let's go.

開始吧！

(upbeat music)

(愉悅的音樂)

Keep on pushing you've got it.

繼續堅持，你可以的。

Almost there.

快做完了。

Alright make sure you're giving it all.

結束，要確定你有全力以赴在做。

This is a high intensity workout.

這是高強度間歇訓練。

Next we're gonna go on to 45 seconds of crucifix.

接著我們要做 45 秒的仰臥摸腳跟。

(dark intense music)

(陰沉緊張音樂)

Keep pushing.

再接再厲。

Alright now we've got 45 seconds of leg flutters.

結束，先在我們要做 45 秒的仰臥低抬腿。

Let's go.

開始吧！

Make sure you keep your core tight and keep those legs low.

確保你的核心要緊實，腿不能抬得太高。

(intense music)

(緊張的音樂)

There you go keep on going.

做得很好，繼續加油。

Those vaults are not gonna come without the work.

沒有努力是不會有結果的。

Let's go.

我們繼續。

Burn it out.

脂肪燃光光。

Almost there.

快做完了。

Alright on those you really wanna make sure

結束，這動作要確保你們的核心

that you keep your core tight.

都有出力。

Next movement is gonna be plank side to side for 45 seconds.

下一個動作是 45 秒的棒式軀幹側轉。

Let's go.

開始吧。

(upbeat music)

(愉悅的音樂)

This is really gonna engage your obliques

這會練使用到你的側腹肌，

and get that side of your core.

也會練到側腹肌核心。

Make sure you're getting the full range of motion

確保你臀部動作的幅度要夠大，

and hitting the ground.

可以碰要地板。

Almost there.

快做完了。

Alright 15 second rest again

結束，一樣休息 15 秒。

and then we're going right in to plank knees to elbow.

接著我們要進入到棒式腳前抬。

Let's go.

開始吧！

(intense music)

(緊張的音樂)

Push through.

加油，把它做完。

Alright 15 seconds rest and we're almost there.

結束，休息 15 秒，我們快要做完了。

We're gonna go straight into bicycles.

我們要直接進入到腳踏車的動作。

Let's go.

開始吧！

(dark music)

(陰沉的音樂)

Keep it going,

繼續加油，

keep that core tight.

腹肌要出力。

Make sure everything's engaged.

確保每個動作都有到位。

Alright 15 seconds and then we have the last exercise,

結束，休息 15 秒，接著我們來到最後一個動作

which is gonna be Russian twists for 45 seconds.

就是我們的 45 秒的俄式扭動。

It's really gonna get you those side obliques.

這會練到你的側腹肌。

Let's go.

開始吧！

(intense music)

(緊張音樂)

Cut through the last one let's go.

衝刺最後一個動作，加油。

Alright that completes today's eight minute ab workout.

結束，最後一個結束了今天的訓練。

If you're looking to burn more calories,

如果你想要燃燒更多熱量，

you can try that one or two more times.

你可以再多做 1 - 2 組。

Thank you so much for watching.

感謝您的收看。

If you like this video make sure you smash that like button

如果你喜歡這部影片，記得要按讚，

and comment below what you'd like to see

下禮拜有什麼想看的

for next week's video.

也可留言告訴我們。

And remember in order to keep balance

記得，為了要能夠維持平衡

during that holiday season make sure that you're

假期的飲食放肆，要確保你的健身運動有融入一些

incorporating those high-intensity workouts, just like this one.

像這種的高強度間歇訓練。

If you wanna get in the best shape of your life

如果你想要有最好的身形，

make sure you sign up for THENX.com

記得要註冊 THENX.com

and become a member today

今天就可以加入會員，

to get access to our workout programs,

就可以享有健身課程，

our technique guides and our daily workouts.

動作指導以及我們的日常訓練。

Download the THENX app in the App Store

到蘋果商店下載 THENX app，

to take our workouts with you everywhere.

到哪裡都可以跟著我們一起健身。

Thank you so much for watching and remember

感謝您的收看，要記得

we post every Sunday 8pm USA Eastern time.

我們美東時間每周日晚上 8 點都會上傳新影片，

We'll see you next week.

我們下周見。

(triumphant music)

(勝利的音樂)