Try 28-day planking challenge – for beginners!

Want to completely transform my body, devoting a day a few minutes? Believe me, it’s not so absurd and impossible as it seems.

Challenge yourself “28-day limit”! All you spend on metamorphosis (slow but sure) for 4 weeks and start will be more than easy.

Plank is one of the most effective total-body moves, so here’s a new challenge for you to conquer — a five-minute plank.

Since holding a straight-up plank wouldn’t be any fun (and could end up causing an injury), this challenge mixes up five basic variations to not only tone your abs and arms, but to target the obliques, legs, and upper back as well.

Here’s an explanation of how to do each one, followed by the 28-day plan.

Day 1 – 20 sec

Day 2 – 20 sec

Day 3 – 30 sec

Day 4 – 30 sec

Day 5 – 40 sec

Day 6 – Rest

Day 7 – 45 sec

Day 8 – 45 sec

Day 9 – 60 sec

Day 10 – 60 sec

Day 11 – 60 sec

Day 12 – 90 sec

Day 13 – Rest

Day 14 – 90 sec

Day 15 – 90 sec

Day 16 – 120 sec

Day 17 – 120 sec

Day 18 – 150 sec

Day 19 – Rest

Day 20 – 150 sec

Day 21 – 150 sec

Day 22 – 180 sec

Day 23 – 180 sec

Day 24 – 210 sec

Day 25 – Rest

Day 26 – 210 sec

Day 27 – 240 sec

Day 28 – Until failure

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