Plank - Strength training - exercise your abs, back and arms.

The training program enables you to make the plank for 4 minutes after 5 weeks.

Train for 4 days. Pause for 3 days. The break gives the muscles time to develop.

Intensive strength in short periods of time, is an effective way to train without risk of injury.

Take the challenge: Make the plank for 4 minutes after 5 weeks of exercise.

Make from 1-100 push-ups. Increase the number of push-ups in your own pace.

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