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

这句简练、言之有物、几乎可称之为妙语的话提醒我们,即便接下来的奖项都相当雷人,还是有人能够做到直白的。
单词lace 联想记忆:

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—国务院确立新支柱产业 节能环保建材等受益 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

这是充满希望的春天,也是令人绝望的寒冬……
观点:中国商业航天梦即将成为现实

More: 据《每日经济新闻》网报道,经过一项最新调查显示,经济和金融类院校毕业生最有'钱'途。国内5大财经类高校毕业生的平均月薪在1万元以上。

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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