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

自从2008年智能手机应用商店开始运营以来,达洛伊西奥就着手设计iPhone手机应用软件。那时12岁的他住在伦敦的温布尔顿,用卧室里的Mac电脑来工作。因为年纪太小,他在填写苹果(Apple)开发执照申请时用的都是他爸爸的名字。这之前他没在学校受过正式的电脑培训,他的父母(一个是律师,一个是商界管理人士)也都不从事技术行业工作。他几乎是完全靠刷网页、看教程来自学编程的。
'It's all bullshit. It's a lie. It's a Band-Aid lie to make them feel better. I know these people, I know they're lily-livered, and as long as it looks good on the surface, to them, that's enough.'

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—广东:镇村厂房物业 一律镇级平台交易 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

exceed
Brazilian soccer fan Joedir Sancho Belmonte missed the 1950 World Cup final to stay home with his sick mother. Sixty-four years later, Belmonte exchanged his original unused ticket for three new tickets to the 2014 final.

More: 韩云平称,去年质检总局组织了两次大规模的检查,涉及超过5300批的进口消费品,例如空气净化器、汽车刹车块、家用电器和服装等,其中超过1500批的商品不合格。

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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