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

在香港最繁忙地带之一湾仔(Wan Chai)的中心,坐落着一幢30多层的写字楼。今年早些时候,这幢大楼的易手使其成为世界最贵楼市香港的第二贵地产项目。
哈维尔以自己的名字开了一个储蓄账户,并且用这些信息注册了AdWords账户。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—房贷新政将拉动刚需购房意愿 明年楼市或现大变化 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

杜邦自称“金鹰”,有着独特的,鹰隼般的外形。设计师们想塑造出那个外形,但又不想弄得跟杜邦本人一模一样。
In fact, one ancient saying was, "ifyou have Kucha, only one percent of the states in the Western Frontiers remain unsubmissive."

More: 对于新来的买家,这些变化能够给他们带来新的住房选择。但是对于既有居民而言,这可能意味着他们必须搬走。这点同样适用于De Robertis Pasticceria and Caffe等商铺。这家咖啡馆已经在东村(East Village)持续经营了110个年头,最近刚刚关门歇业。到明年,联合广场咖啡厅(Union Square Cafe)也可能会结束其在联合广场30年的运营。

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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