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

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Frankly, this sort of behaviour means you are very much still a girl and definitely not yet a woman.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—2016年1-2月我国家具制造业营收达1109.4亿元 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

对两者而言,反对派是敌人而非观点不同的同胞。
它基于针对各商学院及其2013年毕业的学员的调查。

More: 在2013年的这次调查中,东京重新获得“全球最贵城市”的头衔。瑞士苏黎士由于汇率波动在去年名列榜首,但今年由于政府采取了控制汇率措施,在榜单上下滑至第七。日本大阪成为全球第二贵的城市。

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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