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

The UK’s Warwick Business School recorded the best progression at the top, moving up from 16th to ninth place, while the Shanghai Advanced Institute of Finance (Saif), based at JiaoTong University, enjoys the bestprogression overall, jumping from 28th to 14th place.
2013年排名:12

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—珠三角小微企业融资调查:没有房产抵押也不再寸步难行 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 joint programme delivered by Tsinghua and Insead University (Tiemba) moved up two places to lead the 2015 global executive MBA ranking, dethroning Trium, which drops back to third place after only one year at the top.
It is the first time in five years that a single programme broke into the top five, so strong was the hold of the main five global EMBAs.

More: 据Mic上周报道,脸书表情包分享群组已经成为一个新兴的大学传统,全国各地的学生们用截图和配字互开玩笑,与对手学校互怼。

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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