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Of course, we’ll work up to the hard plank positions. 1) featuring 1 exercise day 1 to day 30. They strengthen the entire abdomen, from the lower abs to your sides, upper abs. This 30 day arm challenge takes you through a number of stages that get progressively more challenging each week. 2) instructions on how to perform the forearm.
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Week two introduces dumbbells, while week three blends exercises from weeks one and… 4) print pdf available at the end of the infographic. By the end of week 4, you’ll be able to hold different plank variations for at least 60 seconds. The challenge begins with bodyweight exercises during week 1 that are beginner friendly.
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Of course, we’ll work up to the hard plank positions. Each day for a month, you’ll gradually increase the time, difficulty, or amount of planks you do. Start with day one and follow the instructions for each day noted on the plank calendar. Web scroll below to see full instructions along with our printable pdf for the beginners plank workout.
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