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

That was true, too, of “Mad Men” on AMC. which in its seventh season has all but exhausted its characters and its 1960s setting, but is still keeping viewers guessing about the end, which won’t air until next year. “The Sopranos” ended ambiguously. “Breaking Bad,” put an end to Walter White. Now, the next television mystery looming ahead centers on Don Draper’s last moments, dead or alive.
The Datafolha poll was based on interviews with 693 fans at the Mineirao stadium in Belo Horizonte and had a statistical margin of error of 4 percentage points.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—三雄极光董事离职 艾比森2亿增资子公司 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

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‘Can’t fault, I was thinking “go on boys”,’ Alesha smiled.

More: The line of prescriptive frames and sunglasses, named “DVF | Made for Glass,” costs upwards of $1,600. Google has already partnered with Luxottica, the eyewear conglomerate behind Ray-Ban and several high-fashion eyewear offerings such as Prada. It also hired fashion executive Ivy Ross, most recently the chief marketing officer of Art.com, to lead its Glass team.

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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