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

Spider-Man: Homecoming
Yunge from the Desert is based on an online novel with the same title by Tong Hua. It is about love triangle of a girl named Yunge, a nobleman, and the emperor in the Han (206BC-220AD). Nearly premiering in the same month as Nirvana in Fire, Yunge was much outflanked by the latter. It was criticized for its poor knowledge of history. To some audiences, charming Angela Baby herself became the only appeal of the adaptation.

Welcome to February—the month where weight loss and fitness resolutions go to die. (No, seriously—2013年建材和化工行业加速融合 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: *Guest Actor in a Drama Series: Hank Azaria, “Ray Donovan”

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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