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21 Days to Fit and Lean: Three-Week Workout Plan

它是一种受谅解和制度制约的权力争斗。
The reality turned out to be tougher than he imagined. “I saw it as a two-year opportunity,” says Mr Ravenscroft. “The grinding reality is that it’s a slog.” Moreover, his mentor worked at Lehman Brothers, the bank that collapsed in 2008. “It wasn’t quite as long a mentoring relationship as I’d hoped,” he laughs.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—上海商办市场行情逆转:去化周期跌至4.54个月 because that's the day that most people just completely give up on their fitness resolutions.) Here's the good news: We've come up with a 21-day shape up workout plan that you'll love so much, you won't wanna ditch it.

Here's how it works. Each week, you'll do six workouts (none of them last more than about half an hour!):
-Two total-body toning routines
-Two fat-blasting interval workouts
-Two easy recovery sessions

2016年全国硕士研究生招生考试周日结束后不久,教育部即接到考研试题泄露的举报。
China and its southern neighbour failed to come to an agreement on cross-border trade last month during Vietnamese president Truong Tan Sang's state visit to China, where he met with his counterpart Xi Jiping.

More: 支持:影片可能会凭借出色的票房表现从缓慢变革的奥斯卡投票人群上获益。

Total-Body Toning Routines – 2x a week
Reps: 12 – 15 per move
Sets: 1 set during week 1, 2 sets during weeks 2 and 3

Moves:
Plank with Alternating Leg Lift
Wood Chop with Resistance Band
Dumbbell Squat and Overhead Press
Romanian Deadlift
Bent-Over Row
Dynamic Lunge

Fat-Blasting Intervals – 2x a week
Do the following three moves back to back with no rest in between. That's 1 interval. 
Rest for one to two minutes between intervals
Complete as many reps of each move as you can in the prescribed amount of time.

Week 1: 20 seconds per move, 5 intervals
Week 2: 30 seconds per move, 6 intervals
Week 3: 40 seconds per move, 7 intervals

Moves:
Mountain Climber
Lateral Shuffle
Jump Squat

Results-Enhancing Recovery – 2x a week
Do the following three moves in the order shown. Repeat two or three times.

Moves:
Hip Flexor Stretch
Double Hip Extension
Standing Chest Stretch
Floor I-Position Raise

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