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

10. China watchers inthe United States will continue to postulate China’s declining growth rate inthe face of evidence that it is stable at over 7%. China will grow fasterin 2014 than in 2013.
These countries performed the best overall in the 2017 Best Countries rankings. The rankings aim to gauge global perceptions of the world’s biggest economies.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—局长买房一次性付500万 背后牵出千万元腐败“窝案” 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

单词succumb 联想记忆:
“Cooling measures [are] the most important issue affecting the [residential] property market in Hong Kong,” says Thomas Lam, head of valuation at Knight Frank. “That is why all the major institutional plans are looking at the office market in the past two or three years.”

More: 这份刊登在圣保罗报上的调查结果显示,在周六巴西和智利的比赛中,67%的现场观众称自己是白人,而90%的观众来自巴西两大顶尖经济阶层,约占全国人口的15%。

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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