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

负责2012伦敦奥运会国际游客接待的8000名志愿者,收到了一份长达66页的指南手册,里面包含了大小事项,从国外礼节到着装细节再到如何和记者打交道。可是外国游客们的指南在那里呢?没有指南手册告诉他们即将游览的英伦三岛的习俗、礼仪和其他事项,他们能行吗?为了2012伦敦奥运会,我们下面就来简单介绍一下外国游客在奥运会期间的伦敦生存指南。
Gitanjali Rao was selected from 10 finalists who had spent three months collaborating with scientists to develop their ideas.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—胡润女富豪榜:周群飞领跑 “唐僧”夫人第二 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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I loved his list (hat tip to him), but I thought I’d elaborate on what I believe makes for an effective boss or manager。

More: 'It's going to get volatile to the upside,' he said.

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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