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

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Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—新华社:世界经济在逆流中击水前行 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

安德烈?艾席蒙2007年的小说改编成的这部电影是今年最受赞誉的电影之一。刚刚崭露头角的21岁演员蒂莫西?柴勒梅德饰演一个住在意大利的年轻人,他和比他年长的艾米?汉莫饰演的大学生发生了一段火热的恋情。这部电影今年一月份在圣丹斯电影节上首映后,BBC文化评论员山姆?亚当斯就给该电影打了五星,并盛赞了柴勒梅德和汉莫之间的“火花”,摄影师镜头下阳光灿烂的意大利美景,微妙的细节和剧本的深度。该片将是最有希望争夺奥斯卡奖的电影之一,定于11月24日在美国上映。(资料来源:索尼经典电影公司)
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More: Local educational authorities have since revoked Zhengzhou Boqiang New Idea Life Training School's license and launched an investigation into its record. Hauntingly, the school's website remains online, replete with photos of students in camouflage uniforms performing drills and attending what the site labels "wonderful lectures."

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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