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

门萨智商测试的参试者必须是超过十岁半的儿童,测试包括两部分独立的行业标准评估。一部分主要测试语言推理能力;而另一部分包含表格和图形,测试视觉和空间逻辑能力。而来自坦姆赛德的妮诗在第一部分卡特尔III B测试中得到了最高的162分,在第二部分的文化能力量表(Culture Fare Scale)中得到了142分,该测试结果使她名列英国智商最高的前1%人群,而门萨测试成绩前2%的参试者都可以成为门萨会员。
Politics also color perceptions of the weather, the survey found. More than three-quarters of Democrats and six in 10 independents believe that the weather has become more extreme over the last few years, while less than half of Republicans say they have perceived such a shift.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—房地产未来投资机遇:仍集中在大城市 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

['minits]
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More: This means war: Christopher Nolan's second film not set in the present (or future) is an epic tableau about the rescue of hundreds of thousands of troops from the French coast. Tom Hardy, Mark Rylance, Kenneth Branagh, Cillian Murphy and, er, Harry Styles, star. Think Saving Private Ryan, but saltier.

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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