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

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另一个出人意料的新领域是纳米技术。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—家居卖场纷纷触电 颓势中再寻生机 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

It would be foolish to assume western democracies are immune.
The research also suggests there maybe a value in finding a job through an internship. Interns who accepted a job offer had higher salaries than those who had received an offer but refused it. Those interns who did not receive an offer had lower salaries still. The gap between these groups had increased three years after graduation.

More: Here's a look into social media's crystal ball for 2014. Will Snapchat catch fire? Will those annoying Promoted Tweets keep invading your Twitter stream? Will your boss finally learn to tweet? These five trends are poised to shake up the industry and the way we use social media in 2014:

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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