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

一、2016年工作回顾
陈女士说:“所有这些搜索项综合反映了2010年的许多方面,还反映了这一年政治和技术领域的变革。”

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—前4月全国房地产开发投资2.54万亿 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

Ms Rogers added that she had not given her son parental consent to play the game as stated in its terms and conditions, and that as the game was free to play, the studio could not claim loss of profit as a result of the cheats.
6. The 2012 Ig Nobel Prize for Literature

More: 这颗梨形蓝钻被命名为“蓝色”,重13.22克拉,拍前估价为2100万至2500万美元。

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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