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

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“考虑到8月贬值行动引发负面反应,我们认为近期不会出台进一步的贬值,”常驻香港的牛津经济研究院经济学家高路易(Louis Kuijs)表示。“我们认为10月的贸易数据将继续(使政府)面临压力,要求其在国内出台更多宽松政策。”

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—家居团购是“馅饼”还是“陷阱”服务缩水遭吐槽 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

One of the more notorious incidents was when Zhu Ling, a student at the prestigious Tsinghua University, was paralyzed when her roommate allegedly poisoned her with thallium in 1994.
上海实施新措施一年以来,受理外籍人士及其家属永久居留申请同比增长6倍。

More: n. 图形,数字,形状; 人物,外形,体型

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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