Try the 28-day planking challenge

Plank is one of the most efficient body weight static exercises for strengthening the core and the other parts of our body. In this article, we are going to give you plank challenge which is going to help you melt the belly fat, strengthen the back muscles, strengthen the buttock, leg and arm muscles.

You can slowly increase strength levels and plank timing each time you repeat it during 4 weeks with this challenge.

If you are ready to do this you should have a proper upright standing position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the stomach muscles get strong, along with the neck and head. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance. When you achieve the right position, just upgrade each day to achieve the goal during 28 days.

The Challenge

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 – Rest

Day 26 – 210 seconds

Day 27 – 240 seconds

Day 28 – until failure



Pushups are one of those exercises that people both love and hate. However, if you stick to this plan, by the end of this 28-day challenge, you’ll be able to do 45 pushups in a row! You don’t need anything to get started, just some time and a bit of motivation. You’ll be using only your body weight during the exercises, because according to the Australian Better Health Channel, the resistance from just your own weight is enough to build muscle and strength.


According to Mayo Clinic:
1. Starting postion: You’d want to make sure you place your hands and feet flat on the floor and be looking down to the floor. Your back should be flat and not curved. Your legs also should be straight. Your hands and feet should be a little bit more than showder-width apart.
2. Next, you want to bend your elbows until they are about 90 degrees as you lower your chest closer to the floor.
3. You move back to the original starting position.
Kuvahaun tulos haulle Knee Push-up


Kuvahaun tulos haulle push up exercise


You might be wondering why you should begin such a simple workout plan that includes only one type of exercise? Well, a lot of people lack upper-body strength, and pushups are the one exercise that can help them overcome that. It is a basic yet challenging exercise that works all the muscles in the upper body. Plus there are a lot of other benefits to doing pushups:
• Increases upper body muscle and strength• Improves posture
• Reduces the chance of upper-body injuries
• Reduces lower-back pain
• Improves cardiovascular health
• Increases endurance levels
• Improves overall health
So let’s get started!


Things to remember:
• Keep your body straight and rigid.
• Do not let your bottom droop or come up.
• Your nose must almost touch the ground to complete one full pushup.
• Perform your pushups slow and controlled, not rushed.
• Try not to rest in between pushups.
• Make sure you warm up before your begin and stretch afterward.
Day 1 – 5 pushups
Day 2 – 6 pushups
Day 3 – 7 pushups
Day 4 – 8 pushups
Day 5 – 9 pushups
Day 6 – 10 pushups
Day 7 – Rest
Day 8 – 11 pushups
Day 9 – 12 pushups
Day 10 – 13 pushups
Day 11 – 14 pushups
Day 12 – 15 pushups
Day 13 – 16 pushups
Day 14 – Rest
Day 15 – 18 pushups
Day 16 – 20 pushups
Day 17 – 22 pushups
Day 18 – Rest
Day 19 – 26 pushups
Day 20 – 28 pushups
Day 21 – 30 pushups
Day 22 – Rest
Day 23 – 34 pushups
Day 24 – 36 pushups
Day 25 – 38 pushups
Day 26 – 40 pushups
Day 27 – Rest
Day 28 – 45 pushups
In just 28 days, you could be doing 45 or even more pushups in a row. Such a simple workout can provide you with some amazing results. So share this workout with a friend and challenge each other together. If you are still unsure of how to perform that perfect pushup, then check out the video below.


Use the list from above to know how many push ups to do per day and do all of the 7 exercises daily.

1. Weighted Plate Push-Ups 

Kuvahaun tulos haulle 1. Weighted Plate Push-Ups

2. Resistance Band Push-Ups 

Kuvahaun tulos haulle Resistance Band Push-Ups

3. Diamond Push-Ups

Kuvahaun tulos haulle Diamond Push-Ups

4. Fingertip Push-Ups

Kuvahaun tulos haulle Fingertip Push-Ups

5. Neutral-Grip Dumbbell Push-Ups with Row 

Kuvahaun tulos haulle Neutral-Grip Dumbbell Push-Ups with Row

6. Plyometric Clap Push-Ups 

Kuvahaun tulos haulle Plyometric Clap Push-Ups

7. TRX Atomic Push-Ups

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