Plank Challenge 4 minutes
Plank and Push-ups
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Description
BUILD TO A 4-MINUTE PLANK IN 5 WEEKS
Transform your core with the Plank Challenge – a proven 5-week program that takes you from beginner to holding a 4-minute plank.
THE CHALLENGE Week 1: Start with short holds Week 5: Achieve a 4-minute plank
No gym. No equipment. Just you, your determination, and 4 minutes a day.
HOW IT WORKS
Train 4 days, rest 3 days – giving your muscles time to recover and grow stronger
Progressive training plan designed to prevent injury
Track your progress as you build towards your goal
Bonus: Progress from 1 to 100 push-ups at your own pace
WHY PLANKS?
Planks strengthen your abs, back, and arms simultaneously. They're one of the most effective bodyweight exercises for building core stability and overall strength.
FEATURES
5-week structured program
Clear daily workout instructions
Progress tracking
Apple Music integration – your music automatically resumes after workouts
Simple, distraction-free interface
WHO IS THIS FOR?
Whether you're a complete beginner or returning to fitness, this program meets you where you are and helps you reach new levels of strength.
TAKE THE CHALLENGE
Join 127,000+ people who've transformed their core strength with Plank Challenge.
Download now and prove to yourself what you're capable of.
PRO FEATURES:
Ad-Free Experience
All Premium Themes (4 themes)
Trophy Room Access
Advanced Statistics
Lifetime Access
NEED WORKOUT EQUIPMENT?
Visit appfar.dk/workout-equipment-fitness-gear for recommended fitness gear to enhance your training.
Icon design: https://www.iconfinder.com/stefania.servidio
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