Today I'm gonna be showing you a five-minute, quick and highly-effective ab routine that you can do anywhere, everyday.

今天我要教你一個每天在任何地方都能做的：五分鐘快速高效腹肌運動。

Now this routine is only five minutes, so we're gonna have no rest.

因為這組運動只需要五分鐘，所以中間沒有休息。

We're gonna go through five minutes straight, so there's no excuses.

我們要直接撐完這五分鐘，所以不准有藉口。

Everybody has at least five minutes in their day to dedicate towards themselves and their own health and longevity.

每個人每天至少都有五分鐘去為了自己的健康跟壽命著想。

Now you can do this workout routine as soon as you wake up in the morning, right before you go to sleep, on your lunch break when you're hanging out, whenever.

你可以在早上起床後、午餐前的閒聊時間做這組運動。

As long as you got five minutes, we're good to go.

只要你有五分鐘的時間，就沒問題。

And by eliminating the rest time, and going through the whole routine five minutes straight, we're guaranteeing to bring up our heart rate, burning more fat and calories.

取消休息時間，把五分鐘做好做滿則能保證提升你的心跳、燃燒脂肪與卡路里。

So if you're just getting started, go to the pace best of your ability, but try not to stop.

所以如果你是剛開始學，請視自己的能力調整步調，但試著不要停下來。

If you need to take a break, go a head and breath, but then keep going.

如果你想休息就深呼吸一下，但是要繼續做。

You don't have to be going as fast and as hard as possible, but just keep going.

你不需要勉強做得很快很操，但就是要維持動作。

You wanna constantly be challenging yourself and this is how you make progress.

你會想不斷挑戰自己，而這就是你進步的方法。

Remember, train the same, remain the same.

記住，訓練不變，身材不會變。

And once you can take on one full round successfully, you can then scale it up.

當你可以成功做完一整套的時候，你可以再增加強度。

Do two rounds, three rounds, four rounds, and five rounds eventually.

做兩套、三套、四套最後到五套。

Burning fat and sculpting your abdominals into those six-pack abs we're all trying to get.

燃燒脂肪並雕塑出人人都想要的六塊腹肌。

The exercises are gonna have you burning fat as well as building muscle.

這個運動會讓你燃燒脂肪同時練出肌肉。

So now there's not gonna be much talking.

所以現在廢話不多說。

We're gonna get right into the workout.

我們直接開始這組運動。

I need you to focus for five straight minutes.

我需要你專注在這整整五分鐘裡。

We're gonna do this routine together.

我們一起來做這組運動。

And if you successfully make it to the end, play it over, and let's see if you can do it for round two.

而如果你成功做完一組，就再播放影片一次，看看你是否能撐完第二組。

So the first move is high knee taps for one minute.

第一個動作是一分鐘高膝抬腿。

Let's get started.

我們開始吧！

Make sure you're breathing.

確保你有維持呼吸。

Knees all the way up as high as you can.

盡你所能地抬高膝蓋。

Try to have those scapulas pulled back.

試著將你的肩頰骨往後拉。

Keep that form.

保持這個姿勢。

Here we go guys.

再來，各位。

Three, two, one. All right.

三、二、一，很好。

Here we go, mountain climbers.

接下來，登山式。

45 seconds, switching sides.

45 秒，雙腳互換。

Bring those knees up.

膝蓋往前抬。

Make sure to keep that breathing.

確認是否有保持呼吸。

Almost done, here we go guys, keep it going.

快完成了，再來，繼續做。

Three, two, one.

三、二、一。

Turnover and we're going to bicycles.

轉過身來，我們接著做腳踏車式。

Completely extend that leg, guys.

腿要完全地伸直。

Give perfect form.

保持姿勢完美。

Don't sacrifice that form for how fast you're going.

不要為了求快而犧牲了動作的完整性。

Three, two, one, all right.

三、二、一，很好。

Moving to V-ups.

接下來是 V 型上舉。

All the way out, come up, touch your toes.

身體向外伸展，往上，手去碰你的腳趾。

All right, here we go. Moving on.

很好，再來繼續。

All right, s to elbow.plank knee

接下來，棒式變化版：膝蓋碰手肘。

45 seconds.

45 秒。

Get that full range of motion.

把動作做完整。

Bring your legs all the way up.

把你的腿盡量往前抬。

Knees to elbows.

膝蓋碰手肘。

Squeeze, remember regulate that breathing.

腳用力擠，記得保持規律呼吸。

We're halfway there.

我們快做完一半了。

All right, next move.

很好，下一個動作。

Roll over, we're gonna go for toe touches.

轉過來，我們要來做上捲腹碰腳尖的動作。

I know it's tough, but try to keep those legs as straight as you can.

我知道這很難，但試著盡量將你的腿打直。

As straight as you can.

盡你所能地伸直。

The straighter your legs, the more effective this is gonna be.

你的腿越直，這個動作就越有效。

All right.

很好。

Last one we're gonna burn out.

最後一項我們會極累。

Low plank to high plank.

從低的棒式到高的棒式。

Let's kill it.

來幹掉它。

All right, we're gonna switch the direction.

接下來我們換個方向。

Other hand up.

另一隻手立起來。

Keep that core tight, don't let that butt drop.

核心保持用力，別讓屁股掉下來。

Almost done, here we go.

快結束了，再來。

(As) hard as you can.

盡你所能地用力。

Three, two, and one.

三、二、一。

All right, whew!

很好。

There we go.

瞧。

We did it.

我們辦到了。

That's five minutes of highly effective six-pack ab workout routine.

這就是五分鐘高效六塊腹肌運動。

So if you were able to successfully get through that, it's time to rewind this video and try it again.

所以如果你能成功撐過它，是時後再溫習一遍影片再重複一次了。

And for everybody that has the Heria Pro app, go a head (and) check it out. I've posted this workout.

而有下載 Heria Pro 應用程式的朋友可以上去看一下。我也上傳了這部影片。

You can go ahead and download the workout from your app, and we can get started together.

你可以到你的 APP 下載這個運動影片，我們就能再一起做一遍。

And with the app in your pocket, you can do this routine anywhere and everywhere.

有了這個隨身的 APP，你可以在任何地方做這組運動。

Now personally, I think you should do this routine at least three to five rounds for it to qualify as a full workout routine.

依我的個人意見，我認為你應該做這組運動三到五次才算是一套完整的運動。

But this is why you wanna do it everyday.

但這就是你為什麼會想每天做它的原因。

Normally if you're not already at this level, then doing this routine for three to five rounds can be really tough.

通常如果你還不具備這層水準，一次做三到五組對你來說可能很難。

And even if you are at this fitness level, sometimes if you don't actively train like this, within a couple of weeks, you can lose that intensity and motivation.

而就算你已經有了這樣的水準，有時候如果不積極地訓練，幾個禮拜後，你可能就會失去這股強度跟動力。

So doing just one round every single day.

所以你每天做一組就好。

It doesn't take much time.

不用花多少時間。

It's something that you can easily commit too, and it's gonna start progressing you towards your goals.

這是你可以輕鬆承諾的事，也能讓你通往目標的路有所進展。

Eventually this is gonna get a whole lot easier.

最後這一切都會變得更加輕鬆。

You're gonna be able to do two rounds.

你將有辦法做完兩組。

You're gonna be able to do three rounds, four.

你將有辦法做完三組、四組。

And you're gonna develop that habit and work ethic to train like this on a daily, weekly basis.

而這將演變成你每天、每週的習慣及持續運動的勤勞精神。

Anywhere and everywhere.

不論你在哪裡都行。

So with that said, thank you guys so much for watching.

感謝您的收看。

Definitely incorporate this routine into your lifestyle.

絕對要把這項運動融入你的生活中。

If these are the goals that you're trying to acquire.

如果這是你想達成的目標的話。

Go a head and download the Heria Pro app on the app store.

歡迎到應用程式商店下載我們的應用程式：Heria Pro。

And become a member on HeriaPro.com if you're not already for workout routines just like this.

並成為 HeriaPro.com 上的會員，如果你還沒準備好做這些運動的話。

It's gonna get you in the best shape of your life.

它將形塑你這輩子最好的身材。

For those of you that are members and are taking the 25 day Weight vest Challenge, it's time to start submitting those body transformations.

有參與 25 天舉重背心挑戰的朋友，是時候交上你們身材改變證明的時候了。

Submit them to transformations at HeriaPro.com for your chance to win a free weight vest and a trip all the way to Miami to workout with me and the guys from Thenx.

把它們上傳到 HeriaPro.com 就有機會獲得免費的舉重背心並獲得邁阿密一日遊：與我和 Thenx 的男士們一起健身的機會。

So comment down below, let me know what you want the next video to be about.

所以在下方留言，告訴我下支影片你想看什麼主題。

And if you comment within the first 30 minutes of any upload, you always have a chance to win some Heria apparel.

而如果你在我們的任何影片發布 30 分鐘內留言，你都有機會獲得 Heria 的運動服裝。

So subscribe if you haven't already.

所以訂閱本頻道，如果你還沒的話。

We post every Thursday, 2 p.m. USA Eastern Time.

我們每周四下午兩點都會上傳影片。美國東八區時間。

Thank you guys so much for watching.

感謝您的收看。

For those of you going to the LA Fit Expo, we will see you there January 2019.

有要去洛杉磯健身展的朋友，我們 2019 年一月見。

Don't forget to check out my brand new single that just dropped. It's called Patient.

別忘了去聽我最新出的單曲。歌名叫做 Patient。

You can stream it or buy it on all platforms.

你可以在線收聽或是在各大平台上購買。

See you next Thursday, mad love, peace out.

下周四見，愛大家，掰！

Smash that like button guys.

按爆那個按讚鍵，各位。