關於 arm day on rest day ，我們在網路上蒐集到這些相關的討論、資訊與評價

既然這樣*⋯ 不如大家來寫寫好了。說，你打了什麼疫苗？有什麼不適症狀？有什麼生理反應？怎麼樣處理？那其餘的朋友可以爬貼看，有個心理準備，很多人想知道。Come share more about your jabs, 1stdose 2nddose, esp on the reactions and solutions taken. Any useful tips will do!
.
我先回答：5天前我打了#輝瑞 #Pfizer，1st dose，目前除了第1-2天的手臂小痠痛，其餘都沒什麼了喔。My day 5 after my 1st jab. Nothing much on me tho for the moment except, I had only slight arm sore on the first two days. You?
這個很重要：Also, I’ve been told that the first 5-7days after your vaccination is utmost material, cos that is when your immune system is reacting/readjusting thus also, at their weakest point. And so, you really needa stay in and rest well no matter what. AND STOP TRUSTING FAKE NEWS BUT IGNORE ME, MUST SHOWER! SHOWER! SHOWER! DISINFECT! DISINFECT! DISINFECT! 誰出了門回到家沒好好消毒洗澡，SORRY我們當不了朋友。
.
*這樣：就是⋯⋯ 忙著還沒有照片/視頻po給你看可又想PO文跟你互動互動的意思。哈哈哈 好誠實。
.
P/S: 可確實也收到你們很多的私信問我關於疫苗的部分。”Chrystina 你okay嗎？” “Chrystina你打了疫苗有不舒服嗎？””有發燒嗎？瀉肚子嗎？吃藥嗎？” 你們大家一起來回答。 #不要亂亂回答啊 #要造福人群的建設性留言pls 🤣🤣🤣
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P/S2: 我一直覺得我手臂上的棉花+創可貼，很像可愛的人物頭髮在卷卷飄逸。哈哈哈
_
#chrystinang #vaccinated #kitajagakita #vaccine #sideeffects #vaccination #covid19 #pfizerbiontech #astrazeneca #az #cucukmyaz #sinovac #moderna #jab #科興 #莫德納 #阿斯利康 #疫苗 #接種 #新冠肺炎

Wednesday, July 29th 2015. I was grimacing in pain. It must be the overnight food I took just now. I believed so. Hand on stomach, I struggled even to walk few steps.

Immediately told my teammates, and few of the boys drove me to the nearby hospital. Luckily thanks to drips and painkiller, the pain stopped. Yet I was still feeling weak. “No chance I’m gonna risk my body to play in tomorrow’s final”. I was referring to the 2015 Perak Open mixed double final.

Just when I wanted to give my coach a call to tell him my decision, I received a call. It was Vivian. She sounded worried.

“Big bro, heard of you hospitalized due to food poisoning. Please prioritize your health. I will tell the organizing committee we pull out from tomorrow’s final!” She said with a concerned yet stern tone, sincerely wanting me to rest.

Being the role model for the younger shuttlers, of course I had to put in a brave act. I said “No, I am determined to play, unless doctor advised me not to.” In actual fact, at that moment, my body couldn’t take it and having IV drip pipe hanging from my arm.

She paused. Must be stunned by my reply and didn’t want to insist due to my seniority. Then she replied in a manner I would never forget. “Big bro, if you really need to enter the court, please stay in front, let me do the running, covering you at the back.”

I was taken aback by those words. Coming from someone so young, that was a moment I learnt something from a junior. How could I disappoint her? How could I not be a better role model for the rest of the team after those words?

Doctors then advised me to rest. I told doctor if there is a slight chance for me to play, let me play. One of the male nurse cheekily asked ‘Why bro? Esok Perak Open final. Not Olympic or All England.” My respond? “For the promise I made to my fans who love this game, and for my partner.”

We won the final the next day. She did cover for me for few points of the game.

Vivian Hoo Kah Mun , Big bro here just want to thank you for being a good role model for the team. I’m sure this is not your final curtain because I see there is still fire, talent, skill in you to play a good 3-4 years more, at the very top level. I believe in you.

To the rest who suffered the same fate, don’t be disheartened. Make sure be more disciplined in training. Train even harder! There are good examples around the world where badminton professionals excel well!

If you still love the game, if you still can run a rubber set, don’t give up on your dreams.

羽球生涯中，我一直记得这一幕。

2015年，我跟师妹嘉雯搭档在霹雳公开赛打混双，怎么知道打完半决赛，我竟然食物中毒上吐下泻得进院吊点滴。当时我心想：惨了，明天的决赛怎么办呢？难得跟嘉雯搭档打比赛，实在不想让她失望而归，但无奈身体又不听使唤。这时，就接到嘉雯拨过来的一通电话：

“一哥，明天你别下场了，那不是什么重要的比赛，身体要紧，你应该把重心放在世锦赛＆奥运上。”

那时我听着电话，即使身体很虚，但还是用尽全力跟嘉雯说：“你知道的，我只要站上赛场就一定会坚持到底，不会这样就放弃比赛。” 虽然当下我也对隔天的决赛没什么把握，但就是不想辜负我的搭档。

后来嘉雯说，“好，一哥，如果你坚持下场，明天就让你站前面，我在站后面帮你顶。”

队友简单的一句话，让当时躺在医院的我非常感动，一心只想身体赶快好起来冲回赛场比拼，因为我们都没放弃、全力以赴上阵，最后在霹雳公开赛摘下混双冠军：）

球场上就是如此，没有人会想放弃谁，既然答应上场就要拼到最后一刻！最近，知道嘉雯已经离开国家队了，想起她在球场上从来不迟到早退、很会照顾后辈、个性坦率做事耿直，我身为师兄很为她骄傲，也想为她的精神鼓掌！不管未来路怎么走，做什么决定，都支持你。

和嘉雯有着想同命运的球员们想对你们说：即来之，则安之，未来路还很长，坚持训练，灿烂的阳光总会在风雨后出现！

《吉爾.拜登的築家智慧(終)》
.

九．母親退位

1988年拜登腦部出現動脈瘤，不論在緊急手術或術後復健時期，都必須要有人出面為拜登人生大小事做計劃佈局。
正當拜登家族人員圍桌相爭給出自己的建議時，她想起婆婆曾經告訴她的一句話，
.

『Husbands and wives had a special obligation beyond the rest of the family.』

(❤️夫妻之間有一種特別的責任高於其他家庭成員。)
.

因此，吉爾挺身而出與先生共體時艱，她不僅掌管拜登的大小事務，也對丈夫的醫療方式做決策。
.

過了多年之後，不幸地吉爾三十多歲的長子博也得了癌症，在兒子護理照顧上等諸多事宜，她很難不干涉，她想要聽醫生的建言，幫兒子做決定。但她又憶起婆婆當年放手將為母親權責全然交託給她的智慧，痛徹心扉地體悟到要求母親放手及退居次位的心情有多麼不容易。
.

『For so many years throughout my son's childhood, I had taken his temperature, I had given him his medicine, I had nursed him back to health. It was me he came to when he broke his arm or cut his leg. The doctors turned to me to ask if I wanted him to have stitches, a splint, and antibiotic. And now, in the greatest struggle of his life, I wanted to sit the doctors down and demand to know our options. Who else could know better what he needed? Who else could make those decisions other than someone who had watched him grow up? But there was only on answer: Hallie. She was his wife.

It wasn't my job anymore-it wasn't my place. It hurt like hell, but that's the way of it. Our roles within our families change and shift and evolve, and we have to learn to let go.』
.

(❤️兒子多年的孩童時光，是我為他量體溫、餵他吃藥、親自照顧他康復。當他扭傷了肘、割破了腳，他總是奔向我。醫生替他縫補、包紮、敷藥，還會先詢問我的意見。此刻，他正跟生命搏鬥時，我仍希望能與醫生好好一起坐下來聽聽我們的選擇。只是除了看著兒子長大的我之外，還有誰比我知道兒子的需求？還有誰能替代我做出這些決定？答案唯有：哈莉，他的老婆。

這再也不是我的職責了，這裡已經容不下我。我感覺像被打入地獄，但這卻是必經的。我們在家中的每個角色都在改變、轉換、輪替，我們必須學會放手。)
.

成為婆婆及祖母後的吉爾，知道自己於家中的地位必須轉換，且時時刻刻顧慮到家庭成員中每個人的需要，學著退讓、妥協及放手。如此一來才得以保持大家庭的和諧圓滿。
.

雖然父母在孩子生命中曾經是主要角色，卻不是永遠。放手讓孩子為自己做決策，你沒有權責干涉，只能祈禱祝福 。這處境再心酸難過，都得保持冷靜、沉穩；並要懂得適時遞上一則智慧的建議或是給予一個適時地擁抱。
.

『A part of us wants our children to always need us, always be around, always prefer our sock-folding, or always think we are the most important people in their lives. But we know that would mean they weren't growing or living their fullest lives. Success in parenthood means preparing your children to go out into the world and leave you behind. You try to give your kids everything so that one day they will give their kids everything. I think it's a little bit heartbreaking for parents when they realize they have to take a back seat in the life of someone they love so much, but in the end, it's a small price to pay for their happiness.』
.

(❤️我們有時會希望孩子永遠需要我們，永遠在身邊，永遠比較喜歡我們折的襪子，一直視我們為一生中最重要的人。 但是那意味著孩子並沒有長大或是生活過得並不圓滿。 成功父母的真義是確保孩子能全副武裝做好準備去面對外面的世界，他能完全與妳脫離。 而當妳嘗試將一切給孩子，他們有一天也會毫無保留地為他們孩子付出。 我承認當父母意識到自己必須在摯愛的生活中退居次位時，這有點令人心碎，但是為了他們全然的幸福，妳必須付出小小的犧牲。)

.

十. 永遠相互扶持的家人

長子博因腦癌逝世之後，吉爾一度陷入沮喪，置身晦暗的低潮。周遭的親朋好友認為她會像過去一樣堅強挺過傷痛並讓家人的心再度癒合，怎奈她喪子的破口太大，破碎的她已無能力再次修補這家庭。她感到無助及孤單，比誰都需要力量。
.

此時，一則"長湯匙"的寓言故事，讓她警醒。

有個男人請上帝帶他去參觀天堂及地獄。上帝給他看了兩個房間。第一個房間一群飢餓病弱的人圍繞在桌邊，中間有一大鍋香味四溢的湯，每個人手上都有一根長湯匙，但湯匙實在是太長了，他們根本無法喝到湯，飽受折磨的靈魂再怎麼努力都只是徒勞，這房間叫做「地獄」。另外的一間房間，同樣的場景、一樣的桌子、一樣的湯、一樣的超長湯匙，但用餐的人卻正滿足地將滿滿的湯倒入旁人的嘴裡，而這房間叫做「天堂」。
.

『In hell, we starve alone. In heaven, we feed each other.』
(❤️在地獄，我們獨自飢餓。在天堂，我們餵飽彼此。)
.

吉爾再也無法隱藏在黑暗中舔舐傷口，那無法使之癒合。當她已意識到自己不像表象中堅強時，要懂得釋出自身脆弱，並敞開胸懷坦然學著接受家人的關懷及幫助。
.

不論是選擇或被選擇，血緣或非血緣，只要能真心彼此相伴之人皆能成為家人，在任何時刻我們都需要依偎扶持、相互照顧，唯有一途，才能好好地存活下來。
.

『We are broken and bruised, but we are not alone. We rejoice together. We preserve together. We walk hand in hand through the twists and turns, and when we can't walk, we let ourselves be carried. It is the gift we give; our strength, our vulnerability, our faith in each other. We know we cannot heal ourselves, but we can lean on each other; we can lift each other up.

This is what makes us family. This is where the light enters.』

.
(❤️雖然我們曾如此破碎且身負傷痕，但我們並不孤單。 只要我們聚在一起便感到歡樂且珍惜。 我們攜手走過人生的曲折，直到無力行走時，我們會扛著彼此。我們給出的力量、脆弱及信仰，那皆是美好的饋贈。縱使傷痕無法自行癒合，但我們可以彼此依偎，相互打氣。

正因此我們成了家人，那是光芒映照之處。)
.
#家庭主婦讀書會
.

😘如果妳有從讀書會裡得著智慧，歡迎大家分享和按讚👍，也歡迎大家留言分享妳的想法。

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DAY 1 - 28 min
15 min Arm & Ab https://youtu.be/esOfpa9-F2A
10 min Back & Bra Bulge https://youtu.be/30zuVLLvy5I
3 min KPOP Full Body Fat-Blaster https://youtu.be/lornpRPV2qg

DAY 2 - 40 min
10 min Chest Lift https://youtu.be/cb_rjST7Vw0
30 min Full Body https://youtu.be/ESPWlnCIoaQ

DAY 3 - 40 min
15 min Arm & Ab https://youtu.be/esOfpa9-F2A
15 min Slim Arm & Upper Body https://youtu.be/BRT_C9DWr0U
10 min Plank Workout for Abs & Arm https://youtu.be/Z90xpWvuUPs

DAY 4 - 45 min
10 min Armpit & Back https://youtu.be/8RSL5lG872M
20 min Abs & Cardio https://youtu.be/vJEZe1elO9U
15 min Get Rid of Flabby Arm https://youtu.be/gSwn6tHNetk

DAY 5 - 35 min
10 min Slim Arm & Upper Body https://youtu.be/orsz-qrx-ZA
15 min Arm & Ab https://youtu.be/esOfpa9-F2A
10 min Sitting Arm & Shoulder https://youtu.be/uNILu4KSHQM

DAY 6 - 45 min
30 min Full Body https://youtu.be/ESPWlnCIoaQ
15 min Arm & Ab https://youtu.be/esOfpa9-F2A

DAY 7 - STRETCH / REST
20 min Full Body Stretch https://youtu.be/a3VTQyNZ0Bo

DAY 8 - 40 min
15 min Arm, Back Chest (THIS VIDEO)
10 min Bollywood HIIT https://youtu.be/TVwP6lg6TQg
15 min Arm & Ab https://youtu.be/esOfpa9-F2A

DAY 9 - 45 min
20 min Fat Burning HIIT https://youtu.be/V0p_D7ce0AI
15 min Arm, Back Chest (THIS VIDEO)

DAY 10 - 35 min
10 min Upper Body https://youtu.be/uZPq98LkOtQ
15 min Arm & Ab https://youtu.be/esOfpa9-F2A
10 min Arm & Back Burn https://youtu.be/EK8iNZkW6dw

DAY 11 - 45 min
15 min Arm, Back Chest (THIS VIDEO)
30 min Full Body https://youtu.be/ESPWlnCIoaQ

DAY 12 - 35 min
10 min Intense Back Burn https://youtu.be/ty3U4R8fbLI
15 min Arm & Ab https://youtu.be/esOfpa9-F2A
10 min Standing Arm https://youtu.be/FtW7LrgiulY

DAY 13 - 45 min
30 min Full Body https://youtu.be/ESPWlnCIoaQ
15 min Arm, Back Chest (THIS VIDEO)

DAY 14 - STRETCH / REST
15 min Posture Fix Stretch https://youtu.be/2inRsoa1jhg
10 min Stretch in Bed https://youtu.be/f6RGHvp2oCA

DAY 15 - 45 min
15 min Arm & Ab https://youtu.be/esOfpa9-F2A
15 min Max Calories Full Body HIIT https://youtu.be/7Jezv5wNj9g
15 min Arm, Back Chest (THIS VIDEO)

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DAY 1 - 28 min
15 min Arm & Ab (THIS VIDEO)
10 min Back & Bra Bulge https://youtu.be/30zuVLLvy5I
3 min KPOP Full Body Fat-Blaster https://youtu.be/lornpRPV2qg

DAY 2 - 40 min
10 min Chest Lift https://youtu.be/cb_rjST7Vw0
30 min Full Body https://youtu.be/ESPWlnCIoaQ

DAY 3 - 40 min
15 min Arm & Ab (THIS VIDEO)
15 min Slim Arm & Upper Body https://youtu.be/BRT_C9DWr0U
10 min Plank Workout for Abs & Arm https://youtu.be/Z90xpWvuUPs

DAY 4 - 45 min
10 min Armpit & Back https://youtu.be/8RSL5lG872M
20 min Abs & Cardio https://youtu.be/vJEZe1elO9U
15 min Get Rid of Flabby Arm https://youtu.be/gSwn6tHNetk

DAY 5 - 35 min
10 min Slim Arm & Upper Body https://youtu.be/orsz-qrx-ZA
15 min Arm & Ab (THIS VIDEO)
10 min Sitting Arm & Shoulder https://youtu.be/uNILu4KSHQM

DAY 6 - 45 min
30 min Full Body https://youtu.be/ESPWlnCIoaQ
15 min Arm & Ab (THIS VIDEO)

DAY 7 - STRETCH / REST
20 min Full Body Stretch https://youtu.be/a3VTQyNZ0Bo

DAY 8 - 40 min
15 min Arm, Back Chest https://youtu.be/4JnkcAUq4Ss
10 min Bollywood HIIT https://youtu.be/TVwP6lg6TQg
15 min Arm & Ab (THIS VIDEO)

DAY 9 - 45 min
20 min Fat Burning HIIT https://youtu.be/V0p_D7ce0AI
15 min Arm, Back Chest https://youtu.be/4JnkcAUq4Ss

DAY 10 - 35 min
10 min Upper Body https://youtu.be/uZPq98LkOtQ
15 min Arm & Ab (THIS VIDEO)
10 min Arm & Back Burn https://youtu.be/EK8iNZkW6dw

DAY 11 - 45 min
15 min Arm, Back Chest https://youtu.be/4JnkcAUq4Ss
30 min Full Body https://youtu.be/ESPWlnCIoaQ

DAY 12 - 35 min
10 min Intense Back Burn https://youtu.be/ty3U4R8fbLI
15 min Arm & Ab (THIS VIDEO)
10 min Standing Arm https://youtu.be/FtW7LrgiulY

DAY 13 - 45 min
30 min Full Body https://youtu.be/ESPWlnCIoaQ
15 min Arm, Back Chest https://youtu.be/4JnkcAUq4Ss

DAY 14 - STRETCH / REST
15 min Posture Fix Stretch https://youtu.be/2inRsoa1jhg
10 min Stretch in Bed https://youtu.be/f6RGHvp2oCA

DAY 15 - 45 min
15 min Arm & Ab (THIS VIDEO)
15 min Max Calories Full Body HIIT https://youtu.be/7Jezv5wNj9g
15 min Arm, Back Chest https://youtu.be/4JnkcAUq4Ss

►15-DAY VISIBLE ABS & INTENSE BELLY FAT BURN PROGRAM
Program Link:
Facebook https://bit.ly/emitransformFBfinal
Instagram https://bit.ly/emitransformIG
Videos playlist: https://bit.ly/emitransform15dayplaylist

►4-WEEK FULL BODY TRANSFORM PROGRAM
Facebook https://bit.ly/emitransform4weekFINAL
Instagram https://bit.ly/emitransform4weekIG
videos playlist: https://bit.ly/emitransform4weekchallenge

►21-DAY LEGS, THIGHS & CALVES TRANSFORM PROGRAM
Facebook https://bit.ly/emilegtransformweek3
Instagram https://bit.ly/emilegtransformIGstory
videos playlist: https://bit.ly/emilegtransformplaylist

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►WATCH MORE VIDEOS!
AB WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-75cdAQJ9EcZWfOWkXCMzRIu

ARM & BACK WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-76dW0cWI1dUgwY_5cD_E7Nk

LEG & THIGH WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-76GfKHlzQZO23ZeCm1LZ62g

FULL BODY WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-74dAtP0pa5VGPTbXQbEzJZ8

KPOP WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-771Cx5q_AFuHDJULqqn63XD

STRETCHES: https://www.youtube.com/playlist?list=PLGj6tJC_x-761L98lmAlZxNLttH-oh2mL

TRAVEL VLOGS: https://www.youtube.com/playlist?list=PLGj6tJC_x-7755xDX2amoz4JkaCf4rL_f

STUDY & WORK EXPERIENCE: https://www.youtube.com/playlist?list=PLGj6tJC_x-74aM0VVYY6VBNU8zU7pKASX

GETTING MARRIED VLOGS: https://www.youtube.com/playlist?list=PLGj6tJC_x-75Hn8yT-3LjekGVTjPKK3iC

FOOD VLOGS: https://www.youtube.com/playlist?list=PLGj6tJC_x-77zyOKm47kypmGjeoedgjPn

MAKE UP, SKIN CARE, FASHION: https://www.youtube.com/playlist?list=PLGj6tJC_x-74dfPXCrcBsu3GERCbPaQZ_

FITNESS & DIET TIPS: https://www.youtube.com/playlist?list=PLGj6tJC_x-74aBAyc7KxoJ5c8w5uM0TJu

RECIPES & COOKING: https://www.youtube.com/playlist?list=PLGj6tJC_x-76EwZHn8o-Jdtrm-AYyP636

This video is in collaboration with Zurich Insurance – Zuuup, just slide to activate your day-to-day Sports Protection. https://bit.ly/2MGJWlr

ALL MY WORKOUT PROGRAMS: https://emiwong.weebly.com/

21-DAY LEGS, THIGHS & CALVES TRANSFORM PROGRAM #emitransform
Facebook https://bit.ly/emilegtransformweek3
Instagram https://bit.ly/emilegtransformIGstory
videos playlist: https://bit.ly/emilegtransformplaylist
* other workout programs: https://beacons.ai/emiwong_ *

WEEK 1

DAY 1 - 25 min
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98
10 min Stretch to Slim Calves https://youtu.be/khRGODISnNE

DAY 2 - 35 min
20 min Leg, Thighs & Calves Burn https://youtu.be/T300CXTBZ80
15 min Booty https://youtu.be/k99t4qUP3U0

DAY 3 - 35 min
10 min Slim Leg https://youtu.be/J68tafJwK-w
10 min Full Body Fat Burn https://youtu.be/NuuEg54_sQI (Optional)
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98

DAY 4 - 40 min
10 min Full Body Cardio https://youtu.be/jnv-sKyvjMc (Optional)
30 min Ab + Leg https://youtu.be/mbQvhYCpD5w

DAY 5 - 35 min
10 min Slim Leg & Thigh Standing Workout https://youtu.be/pp5BqNpreBg
10 min TABATA Full Body HIIT https://youtu.be/yVtYUQPKxPA (Optional)
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98

DAY 6: REST / STRETCH
20 min Full Body Stretch https://youtu.be/a3VTQyNZ0Bo

DAY 7 - 40 min
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98
15 min Full Body HIIT for Max Calories https://youtu.be/7Jezv5wNj9g (Optional)
10 min Inner Thigh Burn https://youtu.be/gWmSLJ39cFg


WEEK 2

DAY 8 - 35 min
20 min Leg, Thighs & Calves Burn https://youtu.be/T300CXTBZ80
15 min Total Leg Stretch https://youtu.be/xImZqMKGogg

DAY 9 - 35 min
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98
10 min Burpee Workout https://youtu.be/Pm4XdMqAi9M (Optional)
10 min Booty & Cellulite https://youtu.be/wDzrOrkLaL8

DAY 10 - 35 min
20 min Ab & Leg Bed Workout https://youtu.be/_lwn4uDGKfU
15 min Total Leg Stretch https://youtu.be/xImZqMKGogg

DAY 11 - 30 min
15 min 30 Leg Exercises https://youtu.be/SVcsWq3WNfI
10 min Standing TABATA https://youtu.be/MfrwBImT1l8 (Optional)
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98

DAY 12 - 35 min
10 min Slim Leg https://youtu.be/Jg61m0DwURs
10 min Leg & Booty Workout https://youtu.be/73mtltcojZU
15 min Total Leg Stretch https://youtu.be/xImZqMKGogg

DAY 13: REST / STRETCH
15 min Total Leg Stretch https://youtu.be/xImZqMKGogg

DAY 14 - 40 min
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98
10 min Full Body Fat Burn https://youtu.be/7X-oNNLozi4 (Optional)
15 min Burn Thigh https://youtu.be/zLBFQ_mFl2E


WEEK 3

DAY 15 - 35 min
20 min Leg & Booty (THIS VIDEO)
15 min Total Leg Stretch https://youtu.be/xImZqMKGogg

DAY 16 - 40 min
20 min Belly & Thigh https://youtu.be/cGyFKxyY1tA
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98
5 min Fat Loss https://youtu.be/toruWauxEcg (Optional)

DAY 17 - 40 min
20 min Leg & Booty (THIS VIDEO)
10 min No Jumping Full Body https://youtu.be/5bO_7km8L-0 (Optional)
10 min Leg & Thigh Bed Workout https://youtu.be/yiKf0FXIE9A

DAY 18 - 40 min
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98
10 min Plank Workout 2.0 https://youtu.be/UZYWMW9prJc (Optional)
15 min Thigh & Leg Bed Workout https://youtu.be/X0g2x7qlrrU

DAY 19 - 45 min
20 min Leg & Booty (THIS VIDEO)
15 min Full Body Fat Burn https://youtu.be/3o6Vr3T_zi0 (Optional)
10 min No Jumping Leg https://youtu.be/x30pqXXS1rM

DAY 20: REST / STRETCH
15 min Total Leg Stretch https://youtu.be/xImZqMKGogg

DAY 21 - 50 min
15 min Inner + Outer Thigh & Calves https://youtu.be/WemFH7Mwo98
20 min Leg & Booty (THIS VIDEO)
15 min Total Leg Stretch https://youtu.be/xImZqMKGogg

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►WATCH MORE VIDEOS!

15-DAY VISIBLE ABS & INTENSE BELLY FAT BURN PROGRAM
Program Link:
Facebook https://bit.ly/emitransformFBfinal
Instagram https://bit.ly/emitransformIG
Videos playlist: https://bit.ly/emitransform15dayplaylist

4-WEEK FULL BODY TRANSFORM PROGRAM
Facebook https://bit.ly/emitransform4weekFINAL
Instagram https://bit.ly/emitransform4weekIG
videos playlist: https://bit.ly/emitransform4weekchallenge

AB WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-75cdAQJ9EcZWfOWkXCMzRIu

ARM & BACK WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-76dW0cWI1dUgwY_5cD_E7Nk

LEG & THIGH WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-76GfKHlzQZO23ZeCm1LZ62g

FULL BODY WORKOUTS: https://www.youtube.com/playlist?list=PLGj6tJC_x-74dAtP0pa5VGPTbXQbEzJZ8