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

根据上海市统计局发布的数据显示,截止2015年年底,上海市外来常住人口数量减少至980万人,占该市大约2400万常住人口总量的40.6%。
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Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—地板企业2013年如何前行 认清三大误区很关键 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

华尔街、大街上和华盛顿的每一个人都在不断地忘记市场周期的基本原理。请记住:《笑傲股市》(How to Make Money in Stocks)作者、《投资者商务日报》(Investors Business Daily)的比尔?奥尼尔(Bill O'Neill)说,市场的上行周期平均为3.75年,下行周期平均为九个月。
Goldman Sachs will pay out big bonuses, be publicly vilified for a month and then go quietly back to printing profits.

More: For many Western whites, opportunities for achieved identity — the top of the hill — seem unattainable. So their ascribed identity — their whiteness — feels more important than ever.

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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