Description(说明)	中文	English
Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	雨 33度	Rain 33'C
Exercise (运动展示)	体重运动	bodyweight training
Focus(注重部分)	腿	Feet

今天的运动 / Today's workout

Brisk walking. Pacing. Resting. More walking.
快速步行。运气呼吸。休息。再走更多的路。

感想 / Feeling

There's unexpected rest days over the past week 2. Hence yesterday was supposed to be rest day were utilized to complete the skipped workout. Today, body ache everywhere, decided to take a slow walk in the evening. Started with sprints, program from Freeletics Running App. SETH is the program I used to pump myself up. Beginnig with 100meter sprint, followed by 2 minutes walk. Repeat 4 times, 200meter sprint on the 5th set, rest 4 minutes. And finally another 200meter sprint. Total sprint 800meters only, between are walking and pacing. After the workout program, I leave myself continue walking and sweating.

这个星期的运动流程意外休息了两天，所以昨天本来应该休息的却一次过做了两天的运动。今天，本来是休息日，而且身体疼痛。所以决定了出去散步。今天运用的工具是Freeletics跑步App。当中用了SETH的运动流程。开始跑100米。然后休息2分钟。重复4次，接下去就是200米，休息4分钟。最后再200米，然后就完成了整个运动流程。总共只跑了800米，但是中间步行期间运气时相当有效。完成后，剩下的就是步行，继续流汗。

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

Dione Monthly Challenge Day 11 & 12 奥林匹克 《狄俄涅》 挑战第十一 与 十二天
Dione Monthly Challenge Day 10 奥林匹克 《狄俄涅》 挑战第十天
Dione Monthly Challenge Day 9 奥林匹克 《狄俄涅》 挑战第九天
Dione Monthly Challenge Day 8 奥林匹克 《狄俄涅》 挑战第八天
Dione Monthly Challenge Day 7 奥林匹克 《狄俄涅》 挑战第七天
Dione Monthly Challenge Day 5 & 6 奥林匹克 《狄俄涅》 挑战第五与第六天
Dione Monthly Challenge Day 4 奥林匹克 《狄俄涅》 挑战第四天
Dione Monthly Challenge Day 3 奥林匹克 《狄俄涅》 挑战第三天
Dione Monthly Challenge Day 2 奥林匹克 《狄俄涅》 挑战第二天
Dione Monthly Challenge Day 1 奥林匹克 《狄俄涅》 挑战第一天
Dione monthly challenge introduction 本次挑战介绍贴