#运动打卡# 晨起20min空腹HIIT+午后60min私教：器械普拉缇+50min力量：推胸+晚餐后7.5公里徒步。

HIIT，一组共4个动作，共完成9组；
180 Degree Burpee 30s
Speed Squat Overhead Reach 30s
Hop Overs 30s
Jumping Jack to Overhead Jack 30s

斜上推胸 30lbs 20*6
蝴蝶机夹胸 15kg 20*6
哑铃 10lbs 卧推 30*3
哑铃 10lbs 卧推 20*3
小哑铃5lbs 斜板飞鸟 16*6
斜上推胸 15lbs 20*2 https://t.cn/AigyPqLc

#2020年国庆中秋佳节#
今天过节不休息呀、不休息[笑而不语]
#运动打卡# 晨起20min空腹HIIT+午后110min力量训练：臀腿+10min椭圆机有氧。

HIIT，一组共4个动作，共完成8大组
180 Degree Burpee 30s
Speed Squat Overhead Reach 30s
Hop Overs 30s
Jumping Jack to Overhead Jack 30s
开合跳 8拍*10
后踢臀 8拍*10
高抬腿 8拍*10

站姿左右侧外摆臀部激活 负重10lbs20*3
哑铃15lbs 单腿偏载硬拉臀部激活 20*3
杠铃片50lbs 硬拉 20*6
哑铃30lbs 高脚杯深蹲 20*6
Liner leg press 90lbs 20*6
龙门架绳索后踢腿 25lbs 左右腿各20*5
Hip AbductionA 提髋大腿内夹40lbs 20*1
Hip AbductionA 臀外展60lbs 20*3
Hip AbductionA 臀外展65lbs 20*3
山羊凳负重10lbs挺身 15*6

Saw this noodles on morning tv they looked good but I might leave out the alcohol need to try this. And these loaded fries wrap in bacon and chesse. More ideas. But today I made up a quick lasagne with the left overs I had from yesterday (pasta tomatoes sauce, beef mince) nearly burnt it but oh well quick dinner before I go to work. Nite all