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

第三,麦克德莫特可以作为一道保险,以防如果今年夏天安德烈-罗伯森选择自由离开时雷霆无人可用。
From 'heelgate' to the Palm Dog to the 'Dad bod' – it's been a dizzying 12 days. Here are nine lessons from the film festival as it draws to a close.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—楼市回暖:3月商品房销售面积同比增速升至37.7% 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

沙泽勒编导的音乐片《爱乐之城》是当晚的得奖热门,所获14项提名平了奥斯卡史上的纪录。沙泽勒获得最佳导演奖。而埃玛?斯通(Emma Stone)凭借她在这部由狮门娱乐(Lionsgate)制作的影片中的表演,赢得了最佳女主角奖。此外,《爱乐之城》还获得了最佳配乐和最佳原创歌曲奖。
Set between the events of Star Wars Episode III and IV, Rogue One will most likely be about bounty hunters who set out to steal the Death Star plans. We're not exactly sure of the plot.

More: 'One of the challenges of writing the book was that attitude that a heterosexual man can change a woman's life and make her go weak at the knees.

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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