Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	晴31度	Sunny 31'C
Exercise (运动展示）	步行上山/平板支撑	Road hike/Planks
Focus(注重部分)	腿部/腹部	Foot work/Abs

Prolog 前言

For God knows reasons, junior popped out from his room at 6:30am whilst I was preparing myself to go for morning workout. Since he's up, and I know the next thing he's going to do is heading to my room and start disturbing ex-girlfriend. If he does that, the next thing happen is going to be disaster. Nobody want a cranky ex-girlfriend that gotten woke up too damn early on a Sunday. If she's not in the mood, nobody will. It's just going to spoil the whole weekend, and probably the following week. Off we went for our short hike.

不知为何，小冬瓜今天早上六点半我还在准备出门运动时就跳出来了。他爬起来了最让我担心的是他应该下一步就是去我的房间然后骚扰旧情人。如果旧情人被大清早吵醒，接下来这一整天都完蛋了。没有人会希望旧情人在周末的时候心情不好的。她心情不好，全家都不可能有好日子过，分分钟火势会蔓延至下个星期，还是别冒险。直接把小冬瓜拉出家然后上山去了。

Workout 运动

Went to church, and after that got home and clean the house. Things got procrastinated over and over again until after dinner. Finally I got a chance to press the little button to time my planks. Today, I have selected an easy 2 minutes level 1 interval planks challenge. That however, took me more than 8 minutes to complete(with all the not related warmup and cool down exercises).

今天去了教堂，然后回家开始打扫。打扫完后看一下这个，搞一下那个，拖了不少时间。最后搞到晚餐过后才有机会按下计时器做平板支撑挑战。今天只选了一个简单的间歇版本两分钟平板支撑挑战，不过连热身运动和冷却运动加起来却花了八分钟。

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Also including this into the one minute plank a day challenge from @yanyanbebe with the support of @minloulou
順便參與 @yanyanbebe 的一個月平板運動挑戰，和感謝佬佬@minloulou 背後的支持和付出。

Original activity detail please refer here and here
活动详情请参照这里 和 这里

In this episode, I would like to invite @elizacheng to join us for this 30 days get active commitment.
在这里i呼吁 @elizacheng 加入我们三十天多活动挑战的行列。

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Supporting discontinued contests and to keep #cn-sport alive 延续 @tvb 的活动精神继续参与使用 #cn-sport 标记

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I would like to thank all my friends and family who has been supporting me. Feel free to leave me feedback by clicking below yellow banner. > 谢谢大家一直以来的支持和对我疼爱有加。如果方便，请你点击下图到我的个人资料网页为我留言请我吃星星哈。

 

^{_{CREATE YOUR OWN}} @REVIEWME PROFILE TO START EARNING CREDIBILITY STARS FROM THE COMMUNITY! CREATING YOUR PROFILE IS EASY! JUST FOLLOW THE STEPS HERE ☜(ˆ▿ˆc)

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Posted from my blog with SteemPress : http://davidke20.vornix.blog/2018/12/16/cn-sport-workout-diary-episode075-%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e4%b8%83%e5%8d%81%e4%ba%94%e6%9c%9f/

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