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

3. The 2012 Ig Nobel Accoustics Prize
Premiered in August, the 48-episode TV series is a fictional story, with a plot centering on struggles and romance during the Qin Dynasty (221-206 BC).

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—北京今年拟新增政府债务566亿元 92亿元投向副中心棚户区改造 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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除了深圳、广州和北京,上海也是毕业生就业找工作最受欢迎的城市。此外,中部和西部的省会城市也是毕业生就业的首选之地。

More: 黑莓在周三下午的一份声明中表示:“黑莓尚未与三星进行过任何潜在的收购谈判。黑莓的方针是不对谣言和揣测加以评论,因此我们也不会对此做出进一步说明。”

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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