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

Additional reporting from Stefan Wagstyl in Berlin
“That’s the difference between tweeting from your couch and governing the country. If you govern the country, you have to take sensible decisions, and that isn’t sensible,” Mr Rutte replied.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—房企密集发行境外债券 专家:境内融资仍是核心融资来源 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

China’s commercial aerospace ambition has long been known, but a few recent milestones are bringing it closer to realization.
托米?韦素与格雷戈?泽斯特洛在旧金山一堂表演课上相识。格雷戈梦想着能在好莱坞崭露头角,搬来了旧金山,加入了托米的电影拍摄。托米自己出资,自导自演了《房间》(The Room)这部电影,后来该电影被批得体无完肤,很多人视其为邪典电影的经典。

More: Blind people smile even when they have never seen someone smile.

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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