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

Here are our top 10expectations for China in 2014:
No.2: Another Reason for Staying in Bed

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—天津启动中国首次区域绿色建材招标 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

All held together with imported white stilton cheese, the flakes are interspersed on the pie with dollops of Ossetra caviar from the Caspian Sea as well as truffles and Fois Gras from France.
关于7月9日的枪击案,调查人员已逮捕两名年轻人,其中一名18岁。

More: 年度最佳专辑:埃里克·丘奇《Chief》

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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