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

我们不妨借用一些狄更斯的名句,来回顾下几乎各种战略都失灵的2014年:
"Protections that promote equality and diversity should not be conditional on someone's sexual orientation," he wrote. "For too long, too many people have had to hide that part of their identity in the workplace."

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—楼市的危险“味道”:房贷创纪录 存款大搬家 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

宾夕法尼亚州圣约瑟夫大学(Saint Joseph’s University)的Haub商学院(Haub School of Business)是唯一一所首次上榜的学院,排在第98位。
在这个风云变幻的世界,詹姆斯·邦德俘获了不少铁杆粉丝,是至今为数不多的仍在续拍的电影之一。在人们的意识里,无论发生什么事情,新的007电影依然会拍下去。

More: 与2013-2014赛季的世界各大足球联赛相比,本届世界杯的场均进球确实更多。荷甲以场均进球3.2个高居欧洲各大联赛之首,德甲则以3.16个紧随其后。上个赛季,其他联赛的场均进球都没有超过2.8个。目前,美国职业足球大联盟的场均进球为2.89个。

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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