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

“Today you have to shop by image,” Mr. Nathan said. “But if you are brave and don’t follow fashion, there are opportunities.”
5. 弗莱德·赫什三人组(Fred Hersch Trio),《漂浮》(Floating), Palmetto。赫什目前的钢琴三人组由约翰·艾伯特(John Hébert)担任贝斯,埃里克·麦克菲森(Eric McPherson)担任鼓手,他们有着精确的优雅。这张专辑的结构如同一场夜间俱乐部演出,包括若干重新编配的标准曲,以及几首强劲而充满情感的原创曲,有着强大的表现力。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—2015年房地产行业分化加剧 险资频登台“搅局” 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

凯特温丝莱特凭借她在电影《乔布斯》中扮演的乔安娜霍夫曼一角斩获金球奖最佳女配角奖项。当她听到自己获奖时,她目瞪口呆地坐在椅子上不敢相信。
In Belgium's case, the reasons are more readily apparent. A nation sewn largely from a patchwork of three peoples, the Flemish, Walloons, and Germans, its football team nevertheless features several stars of African descent. Currently, Belgians of Moroccan descent -- including midfielder Marouane Fellaini and winger Nacer Chadli -- make up the biggest non-European group; for many Moroccans, French is a second language. Like France with its North African and Caribbean contingents and Germany with its Turks, Belgium's national team has benefited from multiple populations: one from Western Europe, one from Africa, and one from Eastern Europe.

More: It is not all bad news for buyers: Prices will still head north next year, but the pace will likely slow from a sprint to a saunter. “Prices can’t just keep going up, up, up on this steep climb,” said Pamela Liebman, the chief executive officer of Corcoran. “Buyers get a little fatigued.”

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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