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

斯托特说,对于2015年破纪录的气温来说,当前的厄尔尼诺现象可能只负有10%的责任。厄尔尼诺现象令太平洋海水变暖,是自然界一种经常性现象。
蓝天在未来不会也不应该成为奢侈品。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—13城市试点利用集体用地建设租赁住房 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

The committee *bestowed the award upon Yoshinori Ohsumi of the Tokyo Institute of Technology, for his research on *autophagy, which is a self-eating process seen in cells.
Elsewhere, Dua Lipa, who was up for three gongs, took home the Best New Artist award. While Harry Styles might have a reputation for being one of the most stylish members of One Direction, the Sign of the Times singer had his crown stolen by surprise MTV EMAs newcomer and former band mate, ZAYN.

More: 6. A brand new human organ has been classified. Researchers have given the nod to the mesentery - an organ that's been hiding in plain sight in our digestive system this whole time. But that's only half the story, because we're still not sure exactly what it does.

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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