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

Total Program Cost: $98,906
12月8日,佳士得(Christie’s)的双年夜间拍卖会仅拍得650万英镑(含佣金),约合970万美元,而最低预估价为1270万英镑。45件作品中有19件流拍,比例达42%,包括两幅估价最高的作品——阿尔布雷特·丢勒(Albrecht Dürer)的学生汉斯·霍夫曼(Hans Hoffmann)1582年创作的水彩习作——丛林中的野兔,还有弗朗西斯科·瓜尔迪(Francesco Guardi)在18世纪70年代创作的描绘威尼斯圣乔治马焦雷岛美景的油画,这两幅画的最低估价分别是400万英镑和150万英镑。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—11月份城市房价分化:一二线城市反弹 三线城市降温 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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More: 蕾哈娜在榜单上排名第二,获得亚军,《男人装》表示:在这12个月以来,她真是无处不在,但是我们依然没有对她审美疲劳。

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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