Did you know that a simple workout challenge can help you get that beach body you crave for? A single exercise can make your dreams come true.
All you need to do is work on your body for 4 minute every day! You will notice a great improvement after 28 days. No fat, no flabby arms, no muffin top.
Have you ever tried the plank challenge? It will strengthen your core and endurance. You should start off with 20-45 seconds, and end up with 3-4 minutes. As simple as that!
The plank is a full body workout, as it targets every muscle group in the body.
The plank challenge
Hold your body in a plank position for 20 seconds in the first two days. Go for 30 seconds on Day 3 and 4. Do it for 40 seconds on day 5.
Day 6 is a rest day. Add 5 more seconds on Day 7 and 8. Do the plank for a minute in the next couple of days.
Your plank should last for 90 seconds on Day 12. Make a break.
Plank for 90 seconds on Day 14 and 15, then go for 2 minutes in the next two days.
Hold your body in the plank position for 150 seconds on Day 18, and make a break. Do 150 seconds in the next two days, and aim for 180 seconds on Day 22 and 23. Go for 210 seconds on Day 24, make a break, and do 210 seconds on Day 26.
Try to do 240 seconds on Day 27, and go as long as you can on Day 28.
Do the plank properly, and you will be amazed with its results. Enjoy your “new” body!