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

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《狼厅》(Wolf Hall),PBS,4月5日播出。这一季最引人注目的选角,《国土安全》(Homeland)的主演达米恩·刘易斯(Damian Lewis)将在该剧中饰演亨利八世,两获托尼奖的马克·里朗斯(Mark Rylance)将饰演托马斯·克伦威尔(Thomas Cromwell),这部经典改编剧改编自希拉里·曼特尔(Hilary Mantel)的畅销历史小说。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—一线城市房价上涨17.2% 春节前冬歇期酝酿新地王 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

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More: Every employee wants a pat on the back once in a while, and the best bosses understand the importance of recognizing and appreciating employee contributions. This doesn’t have to mean bonuses or fancy corporate awards, but regular and meaningful expressions of appreciation。

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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