Description(说明)	中文	English
Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	晴 34度	sunny 34'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 开合跳
100 burpees 波比运动
100 sit ups 仰卧坐起
100 leg levers 躺卧提腿

感想 / Feeling

I'm not at my average form today as I'm seriously lack of sleep yesterday. I squeeze it through the whole workout with many mistakes all over the place. I couldn't concentrate at all. My arms and feet are jelly and I can hardly jump up to complete a Burpee. Towards the end, I'm just rushing to finish everything off very quickly so I can get some rest. Shall I call today a failure? Not a chance, atleast I'm doing it with my best effort. I can still see a puddle of sweat left on my workout mat. Checkout the workout schedule, on 10th days I got to rest from my jumping jacks, but increased another 50 on the sit up. From there onwards, will be slowly addidng up to 800 reps a day! I better be ready by then and have enough sleep to support myself mentally and physically.

今天的状态实在不佳。因为昨晚（今早）迟睡导致精神不振。一边做运动是一边算错已经是第几次。很多动作也没有完整，比如波比运动时基本上最后一个动作完全没有力跳跃起来拍手。手和脚软软的。一直坚持到最后完成所有的运动项目，虽然最后那几个是比较马虎了些因为赶着完成，但其实再勉强下去也没能再练了，体力已经透支。那今天算失败吗？我不觉得。最少我自己心里知道我已经尽力了。我看到地上一滩汗已经知道我有用心用力了。我们且看，明天可以休息一天不必做开合跳，可是明天也多加了另外50次的仰卧坐起。然后继续下来还要不断增加其他项目的运动次数。我必须在最艰难之前让身体有充足的休息和把体格练好来迎接更大的挑战。

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/@davidke20/6t9ses-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