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

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Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—天花板装修误区重重 消费者选购与安装攻略 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

大师级别的老式、线性的动作电影拍摄,充满污秽、朋克、反乌托邦的澳大利亚式幽默。也是最近除玛格丽特·阿斯特伍德(Margaret Atwood)的小说之外,最好的生态-女权-社会主义作品。
他说:“我认为在这个过程中让年轻人参与的最佳方式就是赢得比赛。”

More: 5. Fan Bingbing - $17 million

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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