Hi, I'm Dakota.

嗨，我是達科他州。

I am fully out of shape

我已經完全不在狀態了

since the start of quarantine and before.

自檢疫開始以來和之前。

I've been getting very little exercise

我一直都很少運動

cause I'm a human piece of garbage.

因為我是一個人類的垃圾。

So starting today, I am going to change that.

所以從今天開始，我要改變這種狀況。

For the next 30 days,

在未來30天內。

I'm going to be doing 100 burpees a day.

我每天要做100個俯臥撐。

Thankfully, I don't have to do this alone.

幸好，我不用一個人做這些事。

I'm gonna be joined by my friend, Jasmine,

我的朋友茉莉會加入我的隊伍

who has agreed to do this along with me.

誰同意和我一起做這件事。

Thank you so much, Jasmine.

非常感謝你，茉莉花。

- Yeah, I don't know why I'm doing this.

- 是啊，我不知道為什麼我這樣做。

I do kind of regret it.

我確實有點後悔。

(upbeat music)

(歡快的音樂)

I am overall a very athletic person,

我總體上是一個很愛運動的人。

but lately in quarantine,

但最近在隔離。

I've just been a middle-aged Korean woman

我只是一個韓國中年婦女。

standing in front of her TV,

站在她的電視前。

doing aerobics while watching Korean dramas.

一邊做健美操，一邊看韓劇。

Do I like burpees?

我喜歡伏地挺身嗎？

No.

不知道

My knees don't like it.

我的膝蓋不喜歡它。

My ankles don't like it.

我的腳踝不喜歡它。

My wrists don't like it, but I want to look cute.

我的手腕不喜歡它，但我想看起來很可愛。

- Wow, I never thought I'd be taking my clothes off

- 哇，我從來沒有想過我會脫掉我的衣服

in a video, at least not this kind of video.

在視頻中，至少不是這種視頻。

So here is my body.

所以這是我的身體。

I'm definitely in A physical condition.

我的身體狀況絕對是A級。

It's not so bad, but it can get better.

雖然還不錯，但可以變得更好。

- It's day one.

- 這是第一天。

I changed into my workout clothes,

我換上了運動服。

and we're gonna just see how many burpees I can do.

我們只是要去看看有多少 俯臥撐我可以做。

- A burpee is a combination of a jump, a squat,

- 俯臥撐是跳、蹲的組合。

a plank and a push up.

一個木板和一個俯臥撐。

So it really targets a lot of your body.

所以它真的是針對你身體的很多地方。

Why did I agree to this?

我為什麼要答應呢？

- Does my butt look better yet?

- 我的屁股好看了嗎？

I'm pretty excited to do this next set of 100 burpees.

下一組100個俯臥撐，我很興奮。

I don't know why I said that.

我不知道我為什麼這麼說。

I'm not that excited to do the 100 burpees.

我沒有那麼興奮，做100個俯臥撐。

- It is the morning of day three.

- 現在是第三天的上午。

My abs hurt.

我的腹肌很痛

- I asked the Dakota if we get recovery days

- 我問過達科他州，我們是否有恢復期？

for this challenge, and he laughed.

對於這個挑戰，他笑了。

I think that's a no.

我想這是不可能的。

(indistinct)

(聽不清)

I really don't wanna do the burpees today.

我今天真的不想做俯臥撐了。

I actually purposely stayed in bed longer

其實我是故意在床上多呆一會兒

just so I could delay the day.

只是為了讓我能拖延一天的時間。

(upbeat music)

(歡快的音樂)

Fifteen.

十五。

So week one is officially over.

所以第一週正式結束了。

Learned that mindset was of the utmost importance

瞭解到心態是最重要的。

when starting your burpees.

當開始你的burpees。

Hi, it's week two and I've gained four pounds.

嗨，這是第二週了，我胖了四斤。

(Jasmine laughs)

（茉莉花笑）

These burpees make me so hungry.

這些burpees讓我好餓。

- I have not been doing the push-ups with the burpees

- 我一直沒有做俯臥撐和伏地挺身的動作。

because I don't have a lot of arm strength.

因為我的臂力不大。

So starting today,

所以從今天開始。

I'm gonna start trying to incorporate push-ups.

我要開始嘗試加入俯臥撐。

One thing I've noticed is that

我注意到一件事，那就是

I'm also sort of about thinking a little bit more

我也算是想得比較多的了

about the rest of my day while I'm doing this exercise.

在我做這個練習的時候，我一天的其他時間。

I think it's reminding me that like,

我想這是在提醒我，喜歡。

"Yeah, my health is important."

"是啊，我的健康很重要。"

And that, "Sure, doing burpees is healthy,

還有，"當然，做伏地挺身是健康的。

but it's only one aspect of like a healthy lifestyle."

但它只是一個方面 像一個健康的生活方式。"

- I really didn't wanna do them today,

- 我今天真的不想做了。

so I came to terms with skipping today.

所以，我今天來與跳過。

And then George, my boyfriend, was like,

然後喬治，我的男朋友，是這樣的，

"No, I'll do it with you.

"不，我和你一起做。

You don't need to skip."

你不需要跳過。"

Anyway, he did it with me

總之，他和我一起做了

and now he's dying on the floor, so.

現在他死在了地上，所以。

- So Jasmine and I have a call right now

- 茉莉花和我現在有一個電話

with a personal trainer who's going to watch us do a burpee

與一個私人教練誰是要看我們做一個burpee的

and give us comments on our form

並對我們的表格提出意見

and then teach us how to properly do a burpee.

然後教我們如何正確地做一個布爾佩。

- Hello everyone.

- 大家好

My name is Kiana Vestuto.

我叫琪安娜-維斯托

I am an ACE certified personal trainer

我是一個ACE認證的私人教練

based in Los Angeles, California.

總部設在加州洛杉磯。

Today, I'm going to show you how to do a burpee.

今天，小編就來教大家如何做俯臥撐。

Essentially, burpee is a full body movement.

本質上，burpee是一種全身運動。

It works for your lower body.

它對你的下半身很有效。

It works your upper body.

它能鍛鍊你的上半身。

It works to core.

它的工作原理是核心。

It gets your cardiovascular system working.

它能讓你的心血管系統發揮作用。

When done properly and with proper form,

如果做得好，形式得當。

it is a super, super effective movement.

這是一個超級，超級有效的運動。

- Should we show you how we've been doing our burpees

- 我們要不要給你看看我們是怎麼做伏地挺身的？

and instead, you can like tell us what we're doing wrong?

而不是，你可以像告訴我們 我們做錯了什麼？

(upbeat music)

(歡快的音樂)

- That's actually really good Dakota.

- 這實際上是非常好的達科他州。

Your feet were like almost close together.

你的腳就像幾乎貼在一起。

Let those be a little bit wider,

讓這些寬一點。

kind of like shoulder width apart.

有點像肩寬的距離。

Squat down, almost place those hands

蹲下來，幾乎把那雙手

right inside of those feet.

就在那雙腳的裡面。

And then you're gonna jump out from there.

然後你就會從那裡跳出來。

You know, major correction for you though, Jasmine,

茉莉，你知道，你的重大更正。

try to shift those weights in your heels.

試著把這些重量轉移到你的腳後跟。

Try not to jump those feet in on those toes.

儘量不要把這些腳跳進這些腳趾。

So shifting those weights in those heels

所以要把這些重物放在腳後跟上。

and lifting that chest, jumping to the top.

並挺起那胸膛，躍躍欲試。

So, go crush these burpees.

所以，去粉碎這些burpees。

I believe in you.

我相信你

- I've thought long and hard about it.

- 我想了很久，想了很久。

I've decided I'm not doing my burpees today.

我決定今天不做俯臥撐了。

I love myself, happy birthday to me.

我愛自己，祝我生日快樂。

Good bye.

再見了

- So, I failed today and I only did 50 burpees.

- 所以，我今天失敗了，我只做了50個俯臥撐。

Tomorrow, I'm going to do all of them.

明天，我要把它們全部做完。

I'm not going to tail

我不會跟蹤

and I'm not going to fail again for the rest of the month.

而我在這個月裡不會再失敗了。

(upbeat music)

(歡快的音樂)

- It's week three.

- 這是第三週。

After yesterday, I got really bad back pain.

昨天之後，我的腰疼得很厲害。

And I think just taking it easy today with all half push-ups

而我覺得今天只是簡單的做了半個俯臥撐而已。

will set me up better for the rest of the week.

會讓我在本週剩下的時間裡有更好的表現。

(upbeat music)

(歡快的音樂)

(indistinct)

(聽不清)

My back really won't stop hurting.

我的背真的會一直痛下去。

And I'm pretty sure I'm doing something wrong.

而且我很確定我做錯了什麼。

I think I need to take today off.

我想我今天要請假。

- So, I feel like I've sort of reached a point of plateau.

- 所以，我覺得我已經達到了一個平臺的點。

I feel like I sort of stopped improving

我覺得自己好像停止了進步

and now things seem to just be getting harder.

而現在事情似乎只是越來越難。

- Yesterday was a sad day

- 昨天是個悲傷的日子

because I skipped my burpees again.

因為我又跳過了我的伏地挺身。

I couldn't even sit myself up to get out of bed.

我連自己都坐不起來，無法下床。

Today, the back pain has not completely dissipated,

如今，腰痛還沒有完全消散。

but it does feel a lot better.

但它確實感覺好多了。

(dog barking)

（狗叫聲）

- I've enlisted my mother

- 我找了我媽

to try and do some burpees with me today.

嘗試做一些burpees 與我今天。

Jump,

跳。

squat,

蹲下。

plank,

架子。

push-up.

俯臥撐。

- I just woke up, my back is killing me.

- 我剛剛醒來，我的背痛得要命。

I have to skip today's burpees.

我得跳過今天的伏地挺身。

I'm so mad because it's not every day

我很生氣，因為這不是每天都能看到的。

where you enter a workout challenge

在那裡你進入一個鍛鍊的挑戰

and you're mentally in and physically in.

而你精神上在，身體上也在。

And this is like one of the very few times

這就像一個很少的時間

where I felt like I was both super in.

在那裡，我覺得我既是超級在。

So, I'm buying this back stretcher.

所以，我買了這個背擔。

I just really wanna be able to do some more burpees

我真的很想多做幾個俯臥撐。

before this challenge ends.

在本次挑戰結束前。

I'm going to try this out.

我要試試這個。

(Jasmine gasps in pain)

(Jasmine gasps in pain)

My back feels a lot better today.

今天我的背感覺好多了。

I think I'm gonna try doing push-ups on the wall.

我想我要試試在牆上做俯臥撐。

I know today's burpees weren't exactly burpees

我知道今天的伏地挺身並不是伏地挺身

and they were really severe modifications.

而且他們真的是嚴重的修改。

But honestly,

但說實話

getting into some sort of exercise routine again

再次進入某種運動程序

feels much better than doing nothing.

感覺比什麼都不做要好得多。

(upbeat music)

(歡快的音樂)

- So this is it.

- 所以，這是它。

Today is finally my last day of doing burpees.

今天終於是我做俯臥撐的最後一天了。

I cannot believe that I've done close to 3000 of these

我不相信我已經做了近3000個這樣的事情了

in the last month.

在上個月。

This is my last burpee for the month.

這是我這個月的最後一個俯臥撐。

It's gonna be the best burpee I've ever done.

這將是我做過的最棒的伏地挺身。

- Yey!

- 呀！

100.

100.

- I need to sleep for a year.

- 我需要睡上一年。

- When I first said I would do this challenge,

- 當我第一次說我要做這個挑戰的時候。

I was really hopeful and determined and optimistic.

我真的是滿懷希望，堅定而樂觀。

I just wanted it to be a happy story.

我只是想讓它成為一個快樂的故事。

I can't control what happened during this journey.

我無法控制這段旅程中發生的事情。

And the only thing I'm disappointed about

唯一讓我失望的是：

is the satisfaction of the before and after, right?

是前後的滿足吧？

When I first started all of this,

當我剛開始這一切的時候。

I had people from Flat Earther groups reaching out to me,

我有平耳團體的人找我。

asking if they could use my ass as their logo.

問他們是否可以用我的屁股作為他們的標誌。

I have some sort of curve on my butt, which is nice.

我的屁股上有某種曲線，這很好。

I don't think I'm gonna continue doing

我想我不會再繼續做下去了

100 burpees a day

每天100個俯臥撐

because I don't think that is like humanly possible anymore.

因為我不認為那是像人類的可能了。

So maybe instead, I'll do my usual thing

所以，也許我還是做我的老本行。

and implement burpees with correct form, slowly.

並以正確的形式，慢慢地實施俯臥撐。

- I cannot believe I'm finally done.

- 我不能相信我終於完成了。

I don't feel like I look particularly different,

我不覺得自己看起來特別不一樣。

but I definitely feel a little bit different.

但我絕對覺得有點不一樣。

I feel a lot stronger.

我覺得自己強壯了很多。

My roommate and I moved over the weekend,

我和我的室友週末搬家了。

up and down five flights of stairs,

上下五層樓。

lots of furniture, boxes.

很多傢俱，箱子。

And he's been complaining about soreness in his legs

而且他一直在抱怨他的腿部疼痛

and I haven't noticed any of that soreness.

我沒有注意到任何的痠痛。

I think because of this overall

我想因為這個整體

that I am definitely going to continue

我肯定會繼續

putting a little bit more exercise

加大運動量

and thought into my lifestyle choices.

和思想到我的生活方式選擇。

So, I would call this a success.

所以，我會說這是成功的。

(cheerful music)

(歡快的音樂)