HTTP/1.1 200 OK Cache-Control: no-cache, private Content-Type: text/html; charset=UTF-8 Date: Tue, 01 Dec 2020 01:32:09 GMT 吹潮吧

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

*喜剧类最佳客串女演员:蒂娜?菲(Tina Fey)和艾米?波勒(Amy Poehler),《周六夜现场》(Saturday Night Live)
译文属可可英语原创,仅供学习和交流使用,未经许可,请勿转载。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—精准定位市场需求 家居建材市场营销大打情感牌 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

展示自己,每时每刻
adj. 分开的,各自的,

More: 4) I often feel inhibited in social interactions 0 1 2 3 4

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

More from Women's Health
构建房地产调控长效机制没有回头路
原云南红塔集团董事长、褚橙创始人褚时健去世
Lose 10 Pounds in 6 Weeks

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
Advertisement - Continue Reading Below
More From Workout Videos