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

"Those who disrupt testing and harm the equity of education by cheating will get the punishment they deserve," the ministry said.
Sure, it plays music, has a calendar, and even entertains the kids, but it could probably also get hacked — just like everything else.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—三季度宁波市人才指数报告发布 这些岗位需求旺 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

The world is casting its eye on Brazil for hosting two of the most coveted sporting events — the 2014 FIFA World Cup and the Summer Olympics two years after. Except for watching exciting games and cheering for your favorite team and players, you can also take a trip to “the lungs of the earth”, the Amazon forest, to escape the crowds and embrace nature. Either way, Brazil is sure to leave you with an unforgettable memory.
n. 衰微,跌落; 晚年

More: 但最近,回购势头开始减弱。跟踪回购比例最大的100家公司的标准普尔500回购指数最近创下了自2012年年中以来的首次下跌。随着股价连创新高,股票回购所产生的推动作用消失,公司投资较长期项目或使用多余现金进行收购变得更有价值。

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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