477
This challenge focuses on the plank exercise
Videos
Basic exercise
httpv://www.youtube.com/watch?v=rT8wuGT7UT0
Bonus – 20 Plank Exercise Variations Moves For A Plank Workout
httpv://www.youtube.com/watch?v=jni7ZctAk6g
Description
Get into a position on the floor supporting your weight on your forearms and toes. Arms are bent and directly below the shoulder.
Keep your body straight at all times and hold this position as long as possible. To increase difficulty an arm or leg can be raised while performing this exercise. Hold for the time in the image below.
Here are the details
| Day 1 | 10 seconds | Day 16 | 85 seconds | |
| Day 2 | 15 seconds | Day 17 | 90 seconds | |
| Day 3 | 20 seconds | Day 18 | 95 seconds | |
| Day 4 | 25 seconds | Day 19 | rest day | |
| Day 5 | rest day | Day 20 | 105 seconds | |
| Day 6 | 35 seconds | Day 21 | 110 seconds | |
| Day 7 | 40 seconds | Day 22 | 115 seconds | |
| Day 8 | 45 seconds | Day 23 | 120 seconds | |
| Day 9 | 50 seconds | Day 24 | 125 seconds | |
| Day 10 | 55 seconds | Day 25 | 130 seconds | |
| Day 11 | 60 seconds | Day 26 | rest day | |
| Day 12 | rest day | Day 27 | 140 seconds | |
| Day 13 | 70 seconds | Day 28 | 145 seconds | |
| Day 14 | 75 seconds | Day 29 | 150 seconds | |
| Day 15 | 80 seconds | Day 30 | 155 seconds |
