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

外套。来一套贝达弗的大衣和蓝围巾。一套价值1350英镑的大衣,随时准备迎接人生的精彩时刻。
This year's Oscar-nominated musicians are going to take the stage at the Academy Awards ceremony.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—双城记:青岛和大连如何打好手中的牌? 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

"电梯外面很多人,有我的老师,别的家长们,他们看起来都非常焦急,"孙轶潇在获救后表示。
今年的获奖榜单如下:

More: 2017年,衡量工业品出厂价格、反映经济活力的主要指标--生产者物价指数(PPI)上涨6.3%,结束了自2012年以来的连续下降态势。2016年PPI下降1.4%。

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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