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

1.哥吃的不是面,是寂寞。
另外,Dua Lipa想要冲击三个奖项的,最后拿到了最佳艺人奖。虽然Harry Styles可能是One Direction最时尚的成员之一,但这位具有时代标志的歌手的皇冠意外地被MTV EMA的新人和前乐队的伴侣ZAYN抢走了。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—“卖二买一”换房 买卖衔接考水平 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

评委会将奖项授予了来自东京工业大学的大隅良典,以表彰他在细胞自噬作用研究上所做的贡献。
"At a time when the world seems defined by division, storytellers bring us together as one," AFI president and CEO Bob Gazzale said Thursday in a statement. "AFI Awards is honored to celebrate this community of artists who challenge and inspire us, entertain and enlighten us - ultimately reminding us of our common heartbeat."

More: There is even is a standard demagogic playbook.

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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