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

Plante Moran
As a national exam with more than 1 million test takers every year, the National Postgraduates Entrance Examination is very important for students' academic life, and cheating incidents have been exposed from time to time.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—要为小微企业发展铺平道路 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

2. Do I have too much clutter? Drowning ourselves in too many material possessions can ultimately lead to stress. Get clear on what you absolutely need and what you can get rid of.
adj. 终极的,根本

More: They appeared in high spirits despite losing three-nil to Belgium on Saturday .

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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