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

据外媒体育网站sbnation.com报道,德国战车在刚刚结束的比赛中以四粒进球完胜葡萄牙。比赛结果令人震惊,多数观察员原本希望葡萄牙的攻势能更猛烈些。但这是否是本届世界杯又一场比分悬殊的比赛?的确不足为奇。
Christopher Nolan's World War II feature is probably just about the front runner for best film.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—价咋定?好卖吗?房好吗?——武汉首批毕业生“八折房”调查 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

In China, there were still 43 million people in rural areas living in poverty at the end of 2016. The country aims to help all of them out of poverty by 2020.
下面是2014年的几部重现活力、需要刮目相看的老剧——以及几部死气沉沉的老剧。

More: [k?n'gr?tju.leit]

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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