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The 20 second workout

I don’t have time to workout

How many times have you told yourself “I don’t have time to workout.” Well, I have good news – if you have 20 seconds, you time time to workout! (Terms and conditions apply.) This workout is called the “30 day plank challenge.”

What is a plank

The plank is considered to be one of the most efficient body weight exercises for strengthening the core. It also strengthens legs, back and hand muscles. Other benefits include better balance and endurance. Its one simple exercise with many benefits.

How to do a plank

To do a basic plank lie on the floor belly down.
Place your feet so your toes touch the floor.
Lift yourself up putting your weight on your toes and your forearms\elbows.
Keep your body straight like a rigid plank.
Hold the position.
Livestrong has more information on how to do a plank.

The 30 day plank challenge

This is where the “terms and conditions” apply… The 20 seconds of working out is only for the first 2 days! (All to the fair at the end its still under 5 minutes.)
Here is the full 30 day challenge.
Dаy 1 – 20 seconds
Dаy 2 – 20 seconds
Dаy 3 – 30 seconds
Dаy 4 – 30 seconds
Dаy 5 – 40 seconds
Dаy 6 – Rest
Dаy 7 – 45 second
Dаy 8 – 45 seconds
Dаy 9 – 60 seconds
Dаy 10 – 60 seconds
Dаy 11  – 60 seconds
Dаy 12 – 90 seconds
Dаy 13 – Rest
Dаy 14 – 90 seconds
Dаy 15 – 90 seconds
Dаy 16 – 120 seconds
Dаy 17 – 120 seconds
Dаy 18 – 150 seconds
Dаy 19 – Rest
Dаy 20 – 150 seconds
Dаy 21 – 150 seconds
Dаy 22 – 180 seconds
Dаy 23 – 180 seconds
Dаy 24 – 210 seconds
Dаy 25 – Rest
Dаy 26 – 210 seconds
Dаy 27 – 240 seconds
Dаy 28 – 260 seconds
Dаy 29 – 260 seconds
Dаy 30 – Why stop now? Make the plank a habit and keep going!
The plank is a simple workout you can do anywhere. Starting with one simple exercise will create a ripple effect and you will end up making more habits. Maybe you will add more exercises to your plank habit workout or maybe it will spur you to start going to the gym. One small habit usually leads to more and bigger habits.


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