Description(说明)	中文	English
Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	晴 36度	sunny 36'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

100 burpees 波比运动
150 sit ups 仰卧坐起
150 leg levers 躺卧提腿

感想 / Feeling

Unexpectedly rested 1 more day yesterday. Arms are killing my, as my shoulder are literally over stressed by the heavy amount of burpees. Stomach cramp all day as increased of sit up and leg raises the day before. Today, worse as sit up and leg raises increased again to 150 each. Really not looking forward of tomorrow. Now I have very little choice, either I did two workout tomorrow so I can have a day off on Sunday. Or, I split them into two days and complete week 2. But then I will have absolutely no rest and immediately kick start week 3 by Monday, which again the increased of 500 jumping jacks will sure kill me.

有一天无缘无故休息了。我的手臂和肩膀酸痛，应该是之前那一天增加了一倍的波比运动。再加上，腹部季度疼痛且有种抽筋的感觉。今天，更不用说了，仰卧坐起和躺卧提腿被增加到各个150下。这么做下去，真的不想面对明天的挑战。我现在挣扎着，到底明天早一次晚一次运动把这个星期的运动课程一天做完。但是一天做那么多，我怕我会死。又或者想到把剩下的课程分开两天。但是如果分开，就连星期天一天的休息都没了。很难想象怎么迎接下个星期的课程。下星期的课程将面对500下开合跳的超级挑战，我真的觉得我会死。

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-9
https://steemit.com/cn/@davidke20/6t9ses-dione-monthly-challenge-day-7
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