#运动打卡# 晨起29min空腹HIIT+午后100力量训练（60min私教：臀腿+自加40min力量训练：臀腿）+15min腹肌训练+10min椭圆机有氧+晚餐后45min针对训练。

HIIT，一组共4个动作，共完成10组
Knee Pumps to Overhead Jack 30s
Half Burpee Heel Click 30s
Quick Jump Punches 30s
Mountain Climbers 30s

负重10lbs 左右侧提髋外摆臀部激活25*3
铃壶 16kg 深蹲臀部激活 20*3
Liner leg press 110lbs 16*1
Liner leg press 120lbs 12*5
Liner leg press 110lbs 20*1
Seated Leg press 35kg 20*1
Seated Leg press 50kg 20*1
Seated Leg press 65kg 18*4
Seated Leg press 50kg 25*1
Hip AbductionA 臀外展50lbs 20*1
Hip AbductionA 臀外展70lbs 20*4
箭步蹲走 24*6
Hip AbductionA 提髋大腿内夹50lbs 20*1
Hip AbductionA 提髋大腿内夹45lbs 20*6
杠铃 40lbs 硬拉 20*6
Prone Leg Curl 15lbs 20*1
Prone Leg Curl 30lbs 20*5
龙门架绳索后踢腿 25lbs 左右各20*3
垂直凳（双杠）提膝卷腹 20*6
垂直凳（双杠）提臀屈髋 20*6

晚餐后45min针对性训练
25min气质女王
20min瑜伽拉伸 https://t.cn/AigyPqLc

Today, I finished my volunteer task. Today, my good friend also came to play with me. After walking for half a day, I went back to beer festival in the afternoon to settle my salary and received a commission of 100 yuan. I think it is quite high. Roast duck for lunch and Japanese food for evening https://t.cn/R2VXLjj

Continuous rain allows me to have a morning off from strenuous exercise[哈哈]! For a very long time, I haven't enjoyed the comfort of sleeping in till half past seven. Recalling the time when I freshly graduated from college, I used to be so lax-disciplined that I tended to get up at around 11 am on weekends. Even on weekdays, My daily routines were so irregular that I often wondered whether I was to blame or the earth was wrong. Fortunately, I brought myself back from the deterioration of health deficit. I'm now enjoying my regular dieting and sleeping patterns although my waistline is inclined to ballon. My image as an oily uncle seems to be much more mature now.