Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	雨 24度	Rain 24'C
Exercise (运动展示）	平板支撑	Interval Planks
Focus(注重部分)	上半身/腹部	Upper body / Abs

Prolog 前言

This is a rather busy day as early in the morning got stuck with my client for heavy breakfast. After the morning session, and got stuck in office waiting for a client to do inspection for his car. In the end, I had to skipped lunch for that matter.
今天实在很忙吖，很早已经被顾客卡着了吃了一大堆早餐。等到搞定早餐以后，中午就卡在公司等顾客开车过来做检查。到最后，连午餐都没有吃到。

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Workout 运动

After choir practice in the evening, by the time I got back home already very late. So, decided to go for 5 minutes low plank challenge. 75seconds low planks for 4 sets. Call it a day, need to try to get up for run tomorrow.
傍晚练唱过后时候都不早了，回到家都差不多半夜了。没办法只好赶紧做个五分钟平板支撑挑战。75秒平板，四轮。就这么算了哈。要去睡觉了，希望明天能有精神爬起来跑个步。

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How to join

1. Warm-up and prepare yourself to take the challenge
2. Work on the ONE-MINUTE-PLANK (If this is your first time to do PLANK, just take it easy and try to do 30 seconds or less! And then slowly increase the time to one-minute)
3. Take a snap tube when you’re working on it
4. Upload the clip to dtube or put the shot into your post. Or you can nominate others to join as well You can use this as a topic [Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. Tag #dtubesnap and #plank-contest
6. HANG ON for 30 days

那要怎樣參加這個活動

1. 先做好熱身, 準備好自己的心情迎接接下來的挑戰
2. 開始一分鐘平板支撐 (如果你是剛開始接觸平板支撐, 只能做到30秒的話也是沒問題的! 幾天後慢慢增加到一分鐘就可以了! 最重要是量力而為!)
3. 邊做邊拍一段短片 (當然你不想upload到dtube的話..照片也是可以的!)
4. 做完以後 把影片放到dtube/把照片放到文中, 也可以提名其他人一起參加! 標題可以用[Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. 加 #dtubesnap和 #plank-contest到tag
6. 堅持30天!

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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
活动详情请参照这里

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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/2018/12/08/cn-sport-workout-diary-episode067%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e5%85%ad%e5%8d%81%e4%b8%83%e6%9c%9f/

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