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

7.Make Practice Tests
Argentina, the host nation's big rivals, are in with a great chance too. Any team featuring Lionel Messi is going to be in with a shout, but when you add to that the likes of Sergio Aguero, Gonzalo Higuain and Ezequiel Lavezzi, then it's a team with one of the best sets of attacking options in the tournament. Likewise, Uruguay's attacking trio of Luis Suarez, Edinson Cavani and Diegoi Forlan is about as potent as it can get, and is capable of scoring goals against any team in the world, although whethere the rest of their team is strong enough is open to debate.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—楼市政策进一步宽松 一二线城市成交强劲反弹 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 data was released by the National Bureau of Statistics on its website, saying the growth rate rebounded for the first time after a four-year straight drop.
现在似乎可以放心地预言,2017年余下时间会出现更多噪音、甚少进展,而这将继续对贸易和英国经济造成破坏。

More: At its own auction the following evening, Sotheby’s achieved a far more respectable total of 22.6 million with fees, although it was just above the low estimate of 21.8 million based on hammer prices. Of the 44 lots offered, 15 did not sell, or 34 percent.

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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