What if I told you that there is a way to transform your body in a very short time completely?
The following is not a magic potion or fat-loss wraps, but rather a simple and effective exercise that will help your dreams come true!
Note – we are not telling you it’s going to be easy- we are telling you that it will only take 4 minutes of your time a daily!
During the 28 days of exercising, you will lose body fat and dramatically increase your strength and endurance. The difference by the end of it will be massive!
The exercise behind this program is the Plank Challenge. It involves planking for 20-45 seconds a day in the first week, all the way up to 3-4 minutes by the end of the challenge.
The effects of this exercise are due to its full body engagement while doing it, from the core, lower back and bum cheeks, all the way up to your upper back, neck and shoulders.
Here is the plan as well as the correct way of doing this exercise:
Hold the plank position for around 20 seconds during the first two days, and extend up to 30 seconds on the 3rd and 4th days. Later, aim for 40 seconds on day five.
On the 6th day take a rest, and then proceed to plank for 5 seconds on day 7 and 8.
Hold the position for a minute in the following two days.
On the 12th day, you should plank for a full minute and a half, and the next day, take a rest.
On the 14th and 15th day, continue planking for 90 seconds. The following two days, day 16 and 17, you should attempt to hold the plank position for 120 seconds.
Plank extra 30 seconds (150 seconds in total) on the 18th day, and then have a rest. Continue with 150 seconds planking for day 20 and 21, and hold planking for 180 seconds on the 22nd and 23rd day. Day 24, plank for 210 seconds, again take a day break for a day and hold the plank for 210 seconds on the 26th day as well.
Day 27 and 28, hold the plank for 240 seconds and try to push as long as you can!
By the end of the challenge, the effects will be noticeable, and you will be amazed! If you are not completely satisfied, do not stop here, continue planking until you get the desired look!
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Sources:
www.davidwolfe.com
www.health.com
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