3 years ago
divalycious
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The 30 Day Plank Challenge
The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn't! 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 seconds Day 17 - 120 seconds 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 seconds Day 25 - 210 seconds Day 26 - REST Day 27 - 240 seconds Day 28 - 240 seconds Day 29 - 270 seconds Day 30 - PLANK FOR AS LONG AS POSSIBLE!! Benefits of Plank Exercise: *It strengthens your lower back *It develops your core muscles – which include the abs, back, hips and the butt. *Helps you to avoid injuries and encourage good posture *Can be done anywhere *Develops your abdominals by targeting the rectus abdominis SUPPORT each other in Fitness!! This is a beginner routine.. everyone starts somewhere! ENJOY this Challenge! Share with your friends to help motivate others!
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