30 Min Fat Burning Cardio Workout - Bipasha Basu Unleash 'Full Routine' - Full Body Workout https://www.youtube.com/watch?v=LUrrN6cEBRQ

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and marching	原地踏步
keep breathing	保持呼吸
Guys, it's time for a water break, just for a minute though, come guys.		喝水休息一分钟，来吧大兄弟
keep stretching, just small xxx, not too much.	适度拉伸一下，不要用力过猛
stay hydrated throughout the routine	习练中始终注意补充饮水
straight back to the routine. JUMP TWIST.	回到习练。旋转跳跃
followedy by JUMPING JACKS.	紧接着开合跳
more enery!	用力跳起来！
and MARCHING. 原地踏步
getting ready for ??? move that's BACK & FRONT JUMPS. 准备好，开始做前后旋转跳
focus on the postures.	注意自己的姿势
go for it.	加油
MARCH.	原地踏步
keep MARCHing.	保持踏步
we're gonna repeat this all again. start with the JUMP TWIST.	来我们重复一次，开始旋转跳跃
full power!	用力跳起来！
JUMPING JACKS.	开合跳
more enery!	用力跳起来！
MARCH.	原地踏步
all the matches are basically ??? when you relax a bit so you perform better in the sets.	踏步时注意缓和呼吸，以便有更好动作表现
BACK & FRONT JUMPS again.	再次前后旋转跳
go for it.	加油
MARCHing again	再次原地踏步
SPEED BAG.	拳击沙袋
more enery！	坚持！
SQUAT & FRONT KICK	下蹲接前踢腿
the kicks need to be powerful	踢腿要用力
other side	换边
and MARCH again	原地踏步
we're getting ready for the FROG LEAP which is a ??? move. 准备开始，青蛙跳
focus on the postures	注意姿势
getting into the MARCH	原地踏步
we're gonna repeat the set. start with the SPEED BAG again.	重复动作，拳击沙袋
SQUAT & FRONT KICK	下蹲接前踢腿
the kicks need to be powerful	踢腿要用力
other side	换边
and MARCH	原地踏步
keep breathing	保持好呼吸节奏
getting ready again for the FROG LEAP	再次准备开始，青蛙跳
MARCHing. getting into the last set.	原地踏步，准备进入最后一组动作
we're gonna start off with the BUTT KICKS.	首先原地踢臀小跑
DOUBLE JUMP ROPE	原地两周跳绳
more enery.	用力跳更高
MARCH.	原地踏步
??? move. SINGLE LEG HOP.	单脚跳
other side	换边
and MARCH	原地踏步
we're gonna repeat the set again. start with the BUTT KICKS again.	重复这组动作，回到原地踢臀小跑
DOUBLE JUMP ROPE	原地两周跳绳
MARCH again.	原地踏步
keep breathing.	注意控制呼吸
and getting ready for SINGLE LEG HOP.	准备开始，单脚跳
other side.	换边
getting into the MARCH. 原地踏步
SKIP guys	原地踢腿小跑
easy MARCH	原地踏步
keep breathing.	注意呼吸
stepping SIDE TO SIDE.	左右踏步
breathing easy. cooling down now.	平复呼吸，慢慢放松下来
we're gonna getting into the FORWARD BEND. 	准备开始拉伸，向前俯身拉伸
focus on the postures	注意姿势
hold, and up, and down again.	保持。起身。再次拉伸
and up.	起身
getting into the SHOULDER ROTAION.	现在活动肩膀
backwards first.	先从前向后旋转肩膀
go easy.	注意不要用力过猛
keep breathing.	注意保持呼吸
and now forward.	现在从后向前旋转肩膀
HAMSTRING STRETCH.	腘绳肌（大腿后侧肌群）拉伸
feel the stretch.	感受大腿的拉伸
other side.	换边
one more time.	再来一次
QUADRICEP STRETCH.	股四头肌拉伸
one more time.	再来一次
other side.	换边
stretching out your back.	手向前伸，拉伸背部
CHEST STRETCH.	现在拉伸胸部
and STRETCH & BALANCE UPWARDS.	全身拉伸，踮脚，双手打开，向上并拢
and go down slowly.	双手缓慢放下
CROSS LEG HAMSTRING STRETCH.	两腿脚叉，俯身向前，拉伸腘绳肌（大腿后侧肌群）
come up.	起身
the other leg.	换另一只脚在前
and up.	起身
TORSO OPENER.	旋转拉伸躯干、活动脊柱
?? is a very demanding routine, so it's very important to stretch yourself.	这套动作强度很大，练后拉伸非常重要
WIDE LEG STRETCH NOW	分腿拉伸
feel the stretch	感受拉伸
move side to side in a lunge position. stretch your GLUTE & HAMSTRINGs.	左右轮流弓腿，拉伸你的臀部和大腿后侧肌群
now cross your hand and ROCK, and relax	手交叉，俯身摆动，放松
and up.	起身
that's the end of the routine.	所有动作结束。
yes, that was a power ??? workout.	是的，这套动作强度很大
guys i promise you if you do this routine faithfully and carefully, the result will be worth all the effort you put in.	我保证只要你认真坚持习练，结果绝对值得你的付出
so see you guys again and don't forget to love yourself.	那么我们下次再见。