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

对于在泥潭里挣扎的球队,有一样建队过程中关键的东西一直诱惑着他们,那就是建队计划。
Beijing is banning Chinese tour groups from visiting South Korea, the latest retaliation against the planned Korean deployment of the US-built Thaad missile shield, according to two people with knowledge of the plans.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—甘肃:乡村旅游让农民享受“绿色收益” 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

2.全球谋杀案
比利时和乌拉圭这两个袖珍之国因为包容性最大限度地增强了自己的实力,巴西、阿根廷、西班牙和德国这四个本届杯赛的夺冠大热门肯定会对他们特别小心。他们将会是有力的提醒,告诉世界小国家通常也能一击致命,就像巴西本土的小动物蚊子和蝎子一样。

More: 成功的创业者在自己创业之前,通常都曾在同一领域的其他公司工作过。在业内工作数年时间,并且找一位优秀的导师,将为你的创业成功奠定坚实的基础。从前辈的错误中总结经验教训,思考如何改进他们的模式。找到愿意指导你的人,然后再考虑自立门户。

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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