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

Chris Washington, played by London-born Daniel Kaluuya, is drawn into the sinister underbelly of a small American community.
在最新发布的英国《金融时报》管理学硕士(MiM)排行榜中,英国商学院有所进步,而法国商学院有所退步。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—购美家居挂牌上海股交中心 同宜家形成差异化竞争 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

adj. 可用的,可得到的,有用的,有效的
n. 释放,让渡,发行

More: 美国航天局还表示:“新记录比旧记录高出这么多,以前只有1998年出现过一次。”

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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