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

根据中公教育(一家统计公务员报考人数的机构)的数据,在今年公务员考试报名的第六天,也就是周二,累计报考人数已超过45.96万,其中周一一天的报名人数几乎达到10.3万。
Apple was the only top five PC maker to see shipments grow last year, up over 6%, while Acer saw the biggest fall, of more more than 18%.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—12月楼市或延续回暖 54城成交量达到峰值 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

企业也在其他方面受益。英国国家电网公司的业务分析经理克雷格?罗拉森(Craig Rollason)表示,他通过指导一位Teach Firste人提高了自己的指导技巧。
"Look What You Made Me Do" is one for the history books, and pop scholars will likely debate for generations whether it was a brilliant P.R. coup or not.

More: v. 伸展,展开,传播,散布,铺开,涂撒

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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