4 MINUTES, 28 DAYS – A NEW BODY!

4 minutes, 28 days, new body 

Take this challenge which is done by thousands of people around the world and get your body in perfect shape. You can achieve this by performing one effective exercise-plank.  People who tried this method claimed that they have strengthened their bodies and fully defined their abdomen.

The Plank is considered as the extremely effective exercise for strengthening the central part of your body, defining your muscles of the buttocks, arms and legs, and furthermore, for eliminating fat deposits and strengthening internal and external muscles of the back and abdomen.

The method is known as “Plank challenge“ and with one exercise, 4 minutes, 28 days, you will have a new body, toned buttocks, strong back, tight attractive feet, stretched hands and flat stomach.

On the first day you will start exercising for 20 seconds, and then gradually increase the time until you achieve the final goal, which is four minutes-plank without pauses. When you get to the final phase, your muscle mass will be emphasized and your body will be prepared for bigger challenges.

In order to perform this exercise properly, you have to get into the position for a plank. Support your body on your hands, arms and toes on the ground. Lift the upper body and remain in a straight line. Now, you are ready to start.

Early in the morning is the best time to do this exercise.

4 minutes, 28 days, new body-plank challenge

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

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 stay in this position as long as you can.

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