4 Minutes, 28 Days- A New Body

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This popular method has helped many people throughout the globe to define their abdominal area and to strengthen their body. Even though some are skeptical about it, it contains the most beneficial exercises aimed at the central body area. It will also shape the buttocks, arms, and legs. It can also help you shed surplus fat and make the internal and external back and abdominal muscles stronger.

The Plank Challenge

This challenge was designed with the goal to last 4 weeks. The level of difficulty increases gradually. On the first day, it lasts only 20 seconds until you achieve 4 minutes without pauses. Since the strength of the muscles will increase by the final phase, the body will be much more resistant. All you need to pay attention to is to do the exercise adequately and to properly elevate the upper body and maintain a straight line.

Do the exercises in the morning, if possible.

Day 1 – 20 seconds

Day 2 – 20 seconds

Day 3 – 30 seconds

Day 4 – 30 seconds

Day 5 – 40 seconds

Day 6 – Rest

Day 7 – 45 seconds

Day 8 – 45 seconds

Day 9 – 60 seconds

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Day 10 – 60 seconds

Day 11 – 60 seconds

Day 12 – 90 seconds

Day 13 – Rest

Day 14-90 seconds

Day 15 – 90 seconds

Day 16 – 120/2

Day 17 – 120/2

Day 18 – 150 seconds

Day 19 – Rest

Day 20-150 seconds

Day 21 – 150 seconds

Day 22 – 180 seconds

Day 23 – 180 seconds

Day 24 – 210/2

Day 25 – rest

Day 26 – 210/2

Day 27 – 240 seconds

Day 28 – more than 240 seconds and hold the position as much as you can

Important to note:

Avoid the plank challenge if you have serious health issues like heart disease and column deviations.

Source:

THE HEALTH GUIDE

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