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

We learned that animals may make choices based on aesthetics.
卡利南和瑞兹各提一只装着所有奖项结果信封的手提箱——也就是说,每个奖项都有两只信封。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—华夏幸福产业新城模式再创新:联手央企 个性订制 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

9. Mila Kunis - $11 million
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More: For the first time, it’s a blend of two colors: Rose Quartz (a kind of mineral pink) and Serenity (a light blue). On the company’s website, the colors flow seamlessly into each other so that it’s impossible to tell where one begins and the other ends.

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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