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

vt. 鼓励,促进,支持
Experts say that 2016 was a remarkable year for the Chinese film industry as it realized growth while facing multiple challenges including the rapid development of the internet, the increasingly sophisticated tastes of Chinese audiences, and the economic downturn in the country.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—台工研院携国内LED大厂组建最强LED蓝海舰队,进军国际市场 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

10月份,中国居民消费价格总水平(CPI)同比涨幅降至1.3%,为今年5月以来的最低涨幅;环比下降0.3%,为今年5月以来的首次环比下降。
adj. 傲慢的,自大的

More: 2002年,电视剧《绝望主妇》的制片人马克·切利正在家和他母亲看着电视。那天(以及前几天)的头条新闻是安德烈·耶茨案件审判。她因在浴缸里溺死自己的5个孩子而受审。马克转身问他母亲:"你能想象一个女人究竟是多么绝望才会杀了亲生孩子?"

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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