Accept this challenge and get started with melting body fat and get your body into shape.
“Endurance” is one of the most efficient exercises for toning your body. These exercises burn abdominal fat and strengthen the muscles on your back, stomach, butt, arms and legs. Start doing this challenge, if you want to have a supermodel’s body!
The Plank Challenge
The plank challenge must be performed in a period of 4 weeks. You’ll start by 20 seconds and by the end of the last week, you should be able to be in a plank position for 4 minutes.
The most important thing in doing the plank is being in the right position. Hold your body in a straight line if you want to see results. Take deep breaths and focus on keeping your body straight while you’re doing the plank challenge.
You’re all set to take on the “Plank Challenge”, once you position your body in the right way!
| Day 1 – 20 seconds | Day 7 – 45 seconds | Day 13 – Rest Day | Day 19 – Rest Day | Day 25 – 210 seconds |
| Day 2 – 20 seconds | Day 8 – 60 seconds | Day 14 – 90 seconds | Day 20 – 150 seconds | Day 26 – Rest Day |
| Day 3 – 30 seconds | Day 9 – 60 seconds | Day 15 – 90 seconds | Day 21 – 150 seconds | Day 27 – 240 seconds |
| Day 4 – 30 seconds | Day 10 – 60 seconds | Day 16 – 120 seconds | Day 22 – 180 seconds | Day 28 – 240 seconds |
| Day 5 – 40 seconds | Day 11 – 90 seconds | Day 17 – 120 seconds | Day 23 – 180 seconds | Day 29 – 270 seconds |
| Day 6 – Rest Day | Day 12 – Rest Day | Day 18 – 150 seconds | Day 24 – 210 seconds | Day 30 – 300 seconds |
How to do a Plank Exercise
Source: 30 Day Fitness
