HTTP/1.1 200 OK Cache-Control: no-cache, private Content-Type: text/html; charset=UTF-8 Date: Thu, 26 Nov 2020 06:31:16 GMT 青娱乐 自拍

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

Additional reporting by Ma Nan
He took out his textbooks and busied himself with his daily homework routine.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—政府信息公开案件 征地拆迁最受关注 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

With the momentum now back behind the iPhone and anticipation growing for the Watch, Mr Cook seems to have won back the confidence of Apple employees, something that analysts say was obvious in his demeanour at this year’s product launches.
这是两部后自语核(post-mumblecore)喜剧,讲述自我认知及其边界的故事。布西内斯克的影片是完美的怪人三角,三条边分别是盖·皮尔斯(Guy Pearce)、寇碧·史莫德斯(Cobie Smulders)和凯文·科利根(Kevin Corrigan),以德克萨斯州奥斯汀怪人们轻松胡混的伪装出现。皮文的影片探索精神病以及日间电视节目的的黑暗疆域。由于克里斯汀·韦格(Kristen Wiig)的精彩演出(她饰演一个名叫爱丽丝·克里格的彩票得主),《欢迎来到我的世界》成了关于美国梦想者的精彩肖像,既令人不安,也鼓舞人心。

More: Major American retailers including Wal-Mart, Target (TGT, Fortune 500), and Kmart all opened their stores on Thanksgiving to get a jump on the holiday gift shopping season. Wal-Mart even went as far as to open its stores two hours earlier this year than it did last. But Costco (COST, Fortune 500) refused to join the trend of "Black Friday creep" and kept its doors shut. Chief executive Craig Jelinek thought giving his workers a day off was more important than increasing his company's bottom line.

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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