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

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Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—“增收不增利” 卫浴企业如何获新生 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

据教育部表示,这些学生90%以上都就读于英语国家,例如美国、英国和澳大利亚等,70%的人至少是在攻读学士学位。
Maybe 'Melo's mini-fro is the missing key to an NBA Championship for the New York Knicks. Oh no, wait, the missing link is Jeremy Lin—but still, 'Melo's mini-fro wouldn't hurt the Knicks' title hopes.

More: 3. Deepika Padukone

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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