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

10月份中国非制造业商务活动指数(非制造业PMI)为54.3,低于9月份55.4的近期峰值。其中,服务业商务活动指数为53.5,比9月份的峰值回落0.9个百分点。就连建筑业的形势似乎也有所恶化,商务活动指数为58.5,较9月份回落2.6个百分点。
Gitanjali因为拿下了本次最高奖项,从而获得了一笔2.5万美元的奖金。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—中城投资总裁路林:2017年楼市到底该怎么玩? 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

The surviving cat, since named Trooper, has recovered and found a new home.
时间:2009-11-09 编辑:vicki

More: Derrick Rose

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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