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

埃尔多安表示,德国总理安格拉?默克尔(Angela Merkel)“与荷兰没有什么不同”,并敦促移居海外的土耳其人不要在即将到来的欧洲选举中投票支持“现任政府和种族主义者”。要在今年9月成功竞选连任,默克尔面临一场硬仗。
Hunger Games star Jennifer Lawrence on Tuesday topped a Forbes magazine list of the world’s highest-paid actress for the second straight year, earning some $46 million, followed by Melissa McCarthy.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—央行:下一阶段将继续实施稳健的货币政策 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

据英国《卫报》报道,在去年的伦敦时装周期间,有250名反皮草抗议者,2月份的玛丽卡特兰佐秀场也受到了抗议者激烈的抵制。
Technology and telecoms are on the up as are some fast food companies, including Starbucks, which BrandZ puts in this category, and McDonald's, whose brand value is risen by nine per cent even though its ranking is unchanged.

More: Some industries will likely pick up faster than others. Industries such as construction and manufacturing will probably begin to hire sooner. Retail, tourism, and hospitality, which depend entirely on consumer spending, will probably be among the last to recover.

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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