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

The women in tech: Tech takes a second turn as a category on the Power Women list. Five tech women made the top 25 this year, including Facebook’s Sheryl Sandberg (No. 6), Rometty (No. 12) and HP’s Meg Whitman (No. 15). There are 16 tech women in total, including also Susan Wojcicki, SVP of ads at Google (No. 30) and Sun Yafang, chair of Huawei Technologies (No. 77).
截至德葡之战,本届世界杯已经结束了12场比赛,场均进球3.42个。预计尼日利亚对阵伊朗的比赛进球数将拉低这个统计,不过,只要本场比赛或随后的美加之战能够斩获至少一球,世界杯就会迎来场均进球三粒的第六天。历史上,平均达到如此进球数的还要追溯到1958年瑞典世界杯,也是贝利横空出世的一届。其中,12支球队在仅仅35场比赛中,场均进球3.6个。

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—全装修住宅室内装饰工程质量验收规范7月1日起施行 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

This is all bad news for investors, just as America's 30-year bond bull is ending.
单词democratic 联想记忆:

More: impresario

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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