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

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"Although it may seem counterintuitive, the best way to maximize profits over the long-term is not to make them the primary goal of the business," Mackey said in an interview earlier this year.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—智能风“席卷”名家具展 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

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More: If you thought that getting sector over- and under-weights correct at the outset proved difficult, switching between them throughout the year was nearly impossible. A quantitative analyst from Nomura Securities explained to Barron’s in November that “industry leadership has been reversing from month-to-month at a rate unseen in decades of stock-market history. ‘Even if you’re picking the right stocks in a sector,’ he says, ‘things are moving around so much that your performance doesn’t persist.’”

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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