Description(说明)	中文	English
Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	晴 28度	sunny 28'C
Exercise (运动展示)	体重运动	bodyweight training
Focus(注重部分)	腹部	core

今天的运动 / Today's workout

200 jumping jacks
100 burpees
100 sit ups
100 leg levers

感想 / Feeling

Supposedly today is the 2nd day of the week on Day #9, but yesterday a friend from Netherlands came visit me. We spent some good time and having too heavy for dinner, after dropped him back to the hotel, I reached home by 11:30pm. I already felt too tired to even lift my arms to unlock my house door. So had skipped yesterday. Today, as replacement. I will either sacrifice one of the rest day, and may be in between I will wake up early and do an extra round to cover the numbers I missed. Speaking of today's workout, it's like hell. Everything doubled compare to first week! It took me close to an hour to complete this routine.

本来今天是第二个星期的第二天，也就是月份挑战的第九天。可是昨天友人从荷兰过来找我，傍晚下班接了他去吃晚饭，结果吃太饱。随后送他回酒店，我自己回到家都已经十一点半了，就连开门都没力了。所以昨天直接去睡觉休息了。今天，算是补偿昨天的运动，我想大概这个周末的两天休息日缩成一天以补偿星期一偷懒的课程。话说回来，今天的运动挑战直接升级翻了一倍！实在太吃力了。花了我差不多一个小时才完成。

计划 A Plan

Below is the full plan for 29 days training. I'm going to make this as a disciplinary workout so I will continue to do. A commitment to the internet is so much more motivating than whatever I can promise to myself.

以下是二十九天的完全运动方案。我现在将这个拿来当成一项纪律运动，每天都会来报道。原因是，不管我多么有决心，人始终会有很多“理由”和藉口，所以在网上快马一出，驷马难追！不做下去都不行了！
App can be found here 可从以下链接下载App
https://play.google.com/store/apps/details?id=com.freeletics.lite&hl=en

Day	Jumping Jacks	Burpees	SITUPS	Leg Raises	Date
Day 1	100	50	50	50	02/04/2018
Day 2	100	50	50	50	03/04/2018
Day 3	100	50	50	50	04/04/2018
Day 4	100	50	50	50	05/04/2018
Day 5	100	50	50	50	06/04/2018
Day 6	Day Off	Day Off	Day Off	Day Off	07/04/2018
Day 7	Day Off	Day Off	Day Off	Day Off	08/04/2018
Day 8	100 r1 100	50 r10 50	50 r5 50	50 r5 50	09/04/2018
Day 9	100 r1 100	50 r10 50	50 r5 50	50 r5 50	10/04/2018
Day 10	Day Off	50 r10 50	50 r5 100	50 r5 100	11/04/2018
Day 11	100 r1 100	50 r10 50	50 r5 100	50 r5 100	12/04/2018
Day 12	100 r1 100	50 r5 50 r5 50	50 r5 100	50 r5 100	13/04/2018
Day 13	Day Off	Day Off	Day Off	Day Off	14/04/2018
Day 14	Day Off	Day Off	Day Off	Day Off	15/04/2018
Day 15	100 r1 250	50 r5 50 r5 50	50 r5 50 r5 50	50 r5 50 r5 50	16/04/2018
Day 16	100 r1 250	50 r5 50 r5 50	50 r5 50 r5 50	50 r5 50 r5 50	17/04/2018
Day 17	250 r1 250	50 r10 100	50 r5 50 r5 50	50 r5 50 r5 50	18/04/2018
Day 18	250 r1 250	50 r5 100	50 r5 50 r5 50	50 r5 50 r5 50	19/04/2018
Day 19	250 r1 250	50	50 r5 50 r5 50	50 r5 50 r5 50	20/04/2018
Day 20	Day Off	Day Off	Day Off	Day Off	21/04/2018
Day 21	Day Off	Day Off	Day Off	Day Off	22/04/2018
Day 22	250	25 r1 25 r1 25	50 r5 50 r5 50	50 r5 50 r5 50	23/04/2018
Day 23	250	50	50 r5 50 r5 50	50 r5 50 r5 50	24/04/2018
Day 24	100	25 r1 25 r1 25	50 r5 50 r5 50	50 r5 50 r5 50	25/04/2018
Day 25	50 r1 50 r1 50	50	100	100	26/04/2018
Day 26	50	25	50	50	27/04/2018
Day 27	Day Off	Day Off	Day Off	Day Off	28/04/2018
Day 28	Day Off	Day Off	Day Off	Day Off	29/04/2018
Day 29	Dione Day	Dione Day	Dione Day	Dione Day	30/04/2018

Those who doesn't challenge these standard workout, you can choose to replace these below

Burpee => Sprawl
Sit up=> Crunches
Lef raises=> Hand assisted leg lever(put your hands behind your buttock to help lift your butt higher)

如果你觉得你不想挑战标准运动，你可以选择以下运动代替

波比 铺展运动
仰卧起坐 半仰卧起坐
抬腿运动 手扶助抬腿（将双手垫着臀部以太高来见底抬脚的压力）

If you have no idea what challenge I'm talking about, here's the link to my introduction post.

如果还没有读过我的自我挑战介绍贴可点击此

https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-7
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-5-and-6
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-4
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-3
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-2
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-1
https://steemit.com/cn/@davidke20/day-23rd-get-fit-challenge