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

联邦、州和地方政府的裁员速度开始放缓。去年各级政府部门有逾25万人失去工作。今年截至目前,约有两万人找到了工作。经济学家说,美国的债务和赤字问题引发的担忧可能将限制政府支出和投资,但基础设施支出的任何反弹都会创造就业岗位。至少政府带来的拖累会减小。[qh]
China has continued to synchronize enterprises and institutions to raise the basic pension for over 100m retirees in 2017.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—信贷回款双双减速 部分房企资金压力现端倪 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

杜阿·里帕《杜阿·里帕》
报告发现,三线城市是最适合居住的地方。

More: [bent]

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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