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

The writer is a senior associate at the Carnegie Endowment and a former World Bank country director for China. Read other predictions for the world economy, politics and finance in 2012 at www.ft.com/thealist
此次交流显示,两人在长期的安全和外交事务的处理中他们并没有大的区别。在伊朗问题上他们都发誓不会允许其拥有核武器。 罗姆尼说他将出台更严厉的制裁,奥巴马说他们已经尽最大可能的严厉了。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—北京二手房价连续两月上涨 后续难有下行调整 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

Foreigners with permanent residence enjoy the same rights as Chinese citizens, such as in investment, housing purchases and schooling, among other rights.
Meditate any time, but 15 minutes before you study, 15 minutes before class, 15 minutes before a test, and you'll be amazed at how well you can perform as a student.

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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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