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

9. 《奎迪》(Creed),导演:瑞恩·库格勒(Ryan Coogler)。
在这份榜单上,名列C罗和梅西之后的是NBA球星勒布朗·詹姆斯(5300万英镑)和网球运动员罗杰·费德勒(4600万英镑)。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—智能化、跨界化 卫浴企业开辟新利润增长点 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

If successful, the funding would underline the rapid growth of the sector this year. In April, Lufax raised $500m at a $10bn valuation.
布兰妮,你在《放荡女性》节目中吧唧着嘴嚼口香糖的样子快把我逼疯了,那样子就和你在1998年被审问时一个模样。

More: 500个品牌来自28个不同国家,其中近半(227个)来自美国。

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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