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

With the compliments of the season.
The Fate of the Furious was the top-grossing foreign film, ranking second on the list.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—LED封装企业纷纷扩产 行业有望触底反弹 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

a朝向,void空-空城计-避开
Age: 31

More: PRRI研究总监丹尼尔-考克斯说,一些受访者(包括75%的非白人新教徒)相信恶劣天气既是末日论的证据,也是气候变化的结果。

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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