4 MIN Plank Challenge to GET 6 Pack Abs (4 WEEKS RESULTS)
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- čas přidán 15. 05. 2024
- 30 Days Fat Burning Challenge: nextworkoutchallenge.com/
4 MIN Plank Challenge to GET 6 Pack Abs (4 WEEKS RESULTS) #workout #abs #challenge
Full Workout Programs: igorvoitenko.com/plank-programm
My Instagram: / igorvoitenkofitness
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Timecods:
0:00 Intro
2:02 Technics
2:18 Plank Abs Challenge - Jak na to + styl
Guys, who is ready to turn your body into fat burning machine for the next 30 days?
Check out my 30 Days Fat Burning Challenge: nextworkoutchallenge.com/
Let's go man! You always inspired me, hope to reach you one day 😁
It’s hard to get ripped if we don’t eat the right food
Compleeted!!!!!!!😤😤😤😤😤😤😤😤😤
Hi!
@@learngeographywithalex zup
Started on 27/04/23
Day 1 : 10 reps
Day 2 : 18 reps
Day 3 : 20 reps
Day 4 : 16 reps
Day 5 : 20 reps
Day 6 : 21 reps
Day 7 : 22 reps
Day 8 : 23 reps
Day 9 : 23 reps
Day 10 : 18 reps
Day 11 : 18 reps (I'm doing a little less but I think I improved my form)
Day 12 : 21 reps
Day 13 : 25 reps
Day 14 : 26 reps
Day 15 : 30 reps !!! (I couldn't believe myself how I managed not only to pull it off but also felt pretty good the entire time :o)
Day 16 : 30 reps !! (noticed my biceps, chest and abs really grew these last few days)
Day 17 : 30 reps !
Day 18 : 30 reps !
Day 19 : 30 reps !
Day 20 : 30 reps !
Day 21 : 30 reps !
Day 22 : 30 reps !
Day 23 : 30 reps !
Day 24 : 30 reps !
Day 25 : 30 reps !
Day 26 : 30 reps !
Day 27 : 30 reps !
Day 28 : 30 reps !
Day 29 : 30 reps !
Day 30 : 30 reps !
Day 31 : 30 reps !
Day 32 : 30 reps !
Day 33 : 30 reps, not even sweating anymore and could have gone for more
Day 34 : 30 reps !
Day 35 : 30 reps !
Day 36 : 30 reps :)
Day 37 : 30 reps :)
Day 38 : 30 reps :)
Day 39 : 30 reps :)
Day 40 : 30 reps
Day 41 : 30 reps
Day 42 : 30 reps
Day 43 : 30 reps
Day 44 : 30 reps
Day 45 : 30 reps
Day 46 : 30 reps
Day 47 : 37 reps (could maybe have done more but I wanna manage myself until I’m confident I can)
Day 48 : 30 reps (too tired today)
Day 49 : 37 reps
Day 50 : 60 reps (decided to challenge myself)
Day 57 : 37 reps
Day 56 : 37 reps
Day 57 : 60 reps (paused for two seconds here and there cuz of ads)
Day 58 : 44 reps
Day 59 : 60 reps (2x30 reps with 15 sec pause in between)
Day 60 : 60 reps (2x30 reps with 15 sec pause in between again)
Day 61 : 60 reps (2x30)
Day 62 : 60 reps (2x30)
Day 63 (14/12/23) : 60 reps (2x30)
Day 64 (21/12/23) : 60 reps (2x30)
and how is it? any changes?
@@ciapokk_1373 Hey, so I just managed to reach 30 reps today (21/05/2023) so it took me a little less than a month, but one thing's to achieve it and another is to keep it up so we'll see how the next days go. In terms of changes well there are many !
A) Abs : My abs are definitely showing a lot more and I've been taking photographs every few days right after my morning shower and I can see them slowly define themselves :) I'd like to point out though that for the last 3 months I was mostly trying to lose my belly so even though my abs are showing a lot more, the main difference is that my belly has flattened itself out. When I tuck my shoulders back and keep a straight back, my abs keep my belly back behind my ribs, while my belly would push towards the outside before ! I can now feel my abs and they're hard af, most abs-based exercices have become so much easier over time. I can keep up with Igor on the best days and I hardly struggle on the bad ones. I also feel like my lower back pain has subsided (I tend to slouch) :)
B) Weight : even though I have lost around 10 kgs (= 22 pounds) over the course of the last 3 months (and now weigh around 70.5 kg, my height being 1.78m = 5'8 feet), I've been struggling to lose weight for the past month. I first started 2 months ago with the 0 to 100 challenge then on the 27/04/2023 I started off the Ultimate Summer Body Physique challenge with Bring Sally Up Challenge and this Plank Challenge and I've been following all three for the past 25 days so I still have 5 days to go. But while I started at 75.6 kg with 0 to 100 challenge and ended at 71.8 a month later (= 8 pounds loss), I've been struggling to lose any more weight with USP + BSU + PC for the past month. I managed to reach 69.5 kg 3 days ago but I went right back to 70.6 then to 71.5 this morning. I have to point out however that :
1) I'm pretty healthy for my height. I'm now 10 kgs away from being overweight and around 3 kgs above absolute average in terms of body mass index. So my weight is actually very good and it's normal to hit a plateau once you're actually healthy, I just want to get around 68.5 kg so I'll be as lean as I used to be 10 years ago. I'm only 27 so it doesn't seem unreachable to me.
2) It's not impossible that even though I have lost a lot of body fat, I've also put on some weight as a result of gaining muscle. My biceps and forearms have grown bigger, my chest is less flat and my abs are defining more and more each day. They're also hard as rock. Since I've been working out for the past 2 months I wouldn't be surprised if that extra weight I keep gaining back includes some muscle mass.
3) I ate like a motherfucker yesterday and probably will revert to around 70.5 kg tomorrow. Every time I go overboard with my food I put on some weight for a day or two then revert back to actual weight. So I wouldn't worry about it too much.
C) Exercices : most exercices have become much easier over time. Those I still struggle with the most are push-up related exercices (like diamond pu, pyke pu, dragon, bomber, etc.) but I still manage to do them. I think part of the reason I struggled so much with those is because of poor form ; I would hardly include my chest in the push-ups and once I've corrected that I realized I could do a lot more push-ups than I initially thought. Aside from that, I can now keep up with all the abs exercices, I never struggle with back workouts, push-ups have become manageable (as long as Igor doesn't do crazy things like one-hand pushups) and legs workouts are pretty manageable. I remember struggling to do just about anything 2 months ago and now it feels like my whole body can take a beating. I've noticed the mornings are different these days as I tend to wake up sore and tired but then I stretch for 10 minutes with Igor and then hit the cold shower and it's as if I'm good as new. But it becomes harder to wake up in the morning over time.
Mental : I've been coupling my workout with a diet change (low carbs), no fap, cold showers and intermittent fasting for the last 3 months and I have to say it's incredible. Cold showers are definitely a game changer, they're not easy to get into but after a month you actually can't wait to feel the rejuvenating feeling of having a cold shower. You feel like a beast all day long. NoFap has helped me to focus a lot more and I get a lot more things done throughout the day, I barely get to slack around all day anymore I'm always doin' something productive. IF has likely helped me lose the most weight along with my low carb diet, I still eat some bad shit now and then but I mostly eat healthy and the first month of dieting alone + IF without working out or walking I'd already lost 4 kg (so around 8 pounds). You also feel much healthier overall. Now of course to each their own but cutting down on carbs has made me feel much lighter, much more energetic, leaner and mentally stable. A good workout without a proper diet is only gonna kill your gains so be mindful of what you eat.
Disclaimer : I would like to point out however that I had quit alcohol for the whole month of the 0 to 100 challenge and picked it up again as I started Ultimate Summer Body Physique + plank + bring sally up. I like to go out with my friends now and then and as Belgians we like enjoying some nice beers with the homies, unfortunately alcohol intake hinders your muscles gains and can be very caloric so it certainly doesn't help to lose weight. I reckon' if you're not drinking at all throughout Igor's workouts you're likely to put on muscle and lose weight faster than I have. Also, if I may suggest, consider walking. I started walking around 55.000 steps every week for the past 3 weeks and it's helped me manage to either lose some weight or not go higher up. I'm pretty much at a plateau right now but if you're overweight it will make you lose weight a lot faster. Also, walking through a forest and hearing the birds chirp is fucking grand.
Thanks for the likes guys it's very encouraging !
@@oddtherapy8919 Love to hear that buddy, i litteraly feel like after watching a motivational video on youtube
hell yea brother keep up the grind proud of you
@@oddtherapy8919 are you done with 30 reps or would Iike to go beyond 30 reps.
Igor....youre litterally the only person who gives a full routine for free that actually has results...due to illness lost my gains but again im doing the 0-100 workout...love you man❤️
Bullyjuice gives some cool routines too if you need some after this one
Jordan Yeoh
But now he stoped making videos to Russian channel. Many people don't know English and waiting for content on Russian channel, but all ( or about it ) his programs costs money. He stayed American from Russian, but we need hem. It's just money question, cause he has more money from USA monetization, cause your country is more rich.
Ashton Hall, DN-Ütube/Boost Athlete, Fraser Wilson, Vanji Fitness, Anabolic Aliens, Iron Wolf, Push Yourself, Frank Medrano, Abnormal_Beings, Fight Muscle Channel, Reiko McNish Sato ETC.
Comment if you like more
I feel your pain. Lot of people got the "id" and lost weight. Not me. Didn't lose my taste and all I had energy for was eating and sleeping. I remember waking up, looking at my gut and saying "Oh this is bulls**t". I'm glad I found this channel.
52 years old. Started 20 Sept 2023. Here we go.
20-9-2023: 13
21-9-2023: 20
22-9-2023: 24
(took a few days break due to shoulder injury in the gym)
27-9-2023: 30
Finished the set and still feeling strong. Tomorrow i will try to do more than 40
Hi i am just 16
I have completed this plank challenge.
Was able to hit 30 reps in just 7 days and continued to be consistent at 30 reps for the rest of the days.
I can see massive differences in my core strength and muscle definition😊
Highly recommend this guys
Thank you so much igor. You made me Stronger 🤜🤜👍
Hello, Hello. I'm 72 years young and was surprised to find that I could do all 30 reps from the beginning! I really enjoyed this, thank you very much. I could really feel the benefits.
Good job man! I'm 14 and doubt I can do 15 lol. You're in great shape. I'm not fat BTW just very skinny.
You probably have been looking after your calorie intake and don't have a belly like Jabba the Hut;-)
@@themucleman96 I'm ? Years old and my highest was 24 reps same as my younger brother and I'm sure by the end of the 30 days you will be able to do 30 reps
@@AIBICI39 only if get a good routine going
@@themucleman96 true
I’ve been doing this workout every morning for a whole year already. Coming from a background where I’ve been fat all my life, I can say that Igor’s workouts changed my life and this workout especially is a really great and motivating way to start my mornings everyday. It’s a life changing 4 minutes from 24 hours of a day
You do this workout in 4 mins??
@@NameLess-kj1kk yes. The title of the workout literally says “4 min”
If you fail the first time try to rewatch it again and go to failure again it helps me alot
Im not knocking whoever this guy is, but this is NOT "his" workout lol, this is a suuuper old workout, Marine Corps been doin this shit for probably close to a decade if not more
I’m gona do my first one in the morning
I can’t believe it’s 2 months already for just 4 minutes a day and one meal (dinner) a day. The difference is so huge. Thank you Igor. Keep being consistent
What would be your dinner if you’re doing one meal a day?
I am 31 and this is my second attempt at the plank challenge. Made it to 15 on the first try and 2 weeks later I tried again and completed 30.
Keep it up
Right behind you bro. I'm at 8...... damn it.
@@patrickk5370 Yo I believe in you
Awesome! Keep going💪
Igor, just found your workout program on youtube and watched your 3 year transformation. Awesome story. My name is Dean and I am 50 years old but need to get in shape. Never too old to start...right. Just finished 1st day exercise of plank challenge. Did 30 planks with about 2 pauses of 10 seconds at number 11 and 24. Winded but feeling good.
Day 1(27.05.2021) 14 reps
Day 2(28.05.2021) 18 reps
Day 3(29.05.2021) 20 reps
Day 4 (30.05.2021) 18 reps (but i raced a bike race just 1 hour ago and I was tired when I started. Got 2nd place by the way 😊)
Day 5(31.05.2021) 20 reps (I think it is mental that I can't get more than 20)
Day 6(01.06.2021) 24 reps (really brutal)
Day 7(02.06.2021) 30 reps (bu I need to improve my form at the last reps)
Day 8(03.06.2021) 30 reps (I feel like i had the strength all along, it was just mental barrier. Still hard though 😂)
Day 9(04.06.2021) 30 reps
Day 10(05.06.2021) 30 reps (feel like it is getting easier)
Day 11(06.06.2021) 30 reps
Day 12(07.06.2021) 30 reps
Day 12(08.06.2021) 30 reps (it gets easier)
Day 13 rest day, because I had no time for working out 😔
Day 14(10.06.2021) 30 reps
Day 15(11.06.2021) 30 reps
Day 16(12.06.2021) 30 reps
Day 17(13.06.2021) 30 reps
Day 18(14.06.2021) 30 reps
Day 19(15.06.2021) 30 reps
Day 20(16.06.2021) 30 reps
Day 21(17.06.2021) 30 reps
Day 22(18.06.2021) rest day because I was busy all day and forgot to workout
Day 23(19.06.2021) 30 reps
Day 24-26(20.06.2021-22.06.2021) res days because I was on a 3 day bike tour with my brother. We went to my grandma's house (to another city) and back. 2 days on the bike and one day rest in the middle. We rode 200+ km.
Day 27(23.06.2021) 30 reps
Day 28(24.06.2021) 30 reps
Last week I worked out every other day, did 450+ km on my bike, and didn't have energy to do this workout. I decided to move to another challenge because I have been doing this for 4 weeks, and it got too easy, not challenging enough. Now I am resting as I have a race next week. So see you guys in another video's comment section. Thanks for all the support, it really helped.
1 year later, I am restarting this challenge. I haven't been working out since last year's November, so let's go.
Day 1 (13.03.2002) 30 reps, but I was dead after rep 20, and my form was compensated. Still hard, both mentally and physically. But mentally I am stronger than last year, so I pushed through the physical pain.
LETS GO MAN !!! CONGRATS
Keep it up man!!!
Yes it is mental .. Try to imagine how proud you will be when you make it and see how the pain will go .. you can do this I promise 💪🏻
Also stuck at 20. Harder than expected
Just try to get to 21, it should help with the mental aspect once you get 21
You have changed my life. We all need a kick in the butt to start training and you are an awesome inspiration. Thanks a lot👍.
God bless you and dont ever stop what you are doing.
4 years ago, I started to workout at home watching his abs and chest workout videos. Thank you mate. You are absolutely the best. I really miss the old days I've got full of energy to do every workout even tho I'm beginner and skinner than now I am. And the reason why I'm here right now is I think I'm gonna need some help from you
Took me 3 days(3xs) of doing this before i did it all the way non stop. Great work out!
I don’t normally comment on videos but I felt a necessity this time: THANK YOU IGOR. I am 17 years old and started working out about a year ago, and I’ve gone from barely being able to do a plank to getting all the way through this video and being fine (although it still burns like heck). Your videos, especially this one, have been a huge help; I don’t even recognize my upper body! You deserve more subscribers! Thanks again!!
I absolutely love your 4 min plank work out. I'm doing your work out as you demonstrate. I am now doing 4 sets each day. Thank you
23/06/23
Day 1 :- 13 reps
Day 2 :- 12 reps
Day 3 :- 19 reps
Day 4 :- 22 reps
Day 5 :- 20 reps
Day 6 :- 24 reps
Day 7 :- 22 reps
Day 8 :- 24 reps
Day 9 :- 21 reps
Day 10 :- 20 reps
Day 11 :- 30 reps! (Let's go)
Day 12 :- 27 reps 😢
Day 13 :- 30 reps!
Day 14 :- 30 reps!
Day 15 :- 30 reps!
Day 16 :- 30 reps!
Day 17 :- 30 reps!
Day 18 :- 30 reps!
Day 19 :- 30 reps!
Day 20 :-30 reps!
Day 21 :-30 reps!
Day 22 :-30 reps!
Day 23 :-30 reps!
Day 24 :-30 reps!
Day 25 :-30 reps!
Day 26 :-30 reps!
Day 27:-30 reps!
Day 28:-30 reps!
Day 29:-30 reps!
Day 30:-30 reps!
Day 31:-30 reps!
Day 32:-30 reps!
Day 33:- rest because of fever
Day 34:-30 reps!
Day 35:-30 reps!
Day 36:-rest due to fever😢
Day 37:-rest due to fever😢
Day 38:-rest due to fever😢
Day 39:-30 reps!
Day 40:-30 reps!
Day 41:-30reps!
Day 42:-30reps!
Day 43:-30reps!
Day 44-30reps!
Day 45:-30reps!
Day 46:-30reps!
Day 47:-30reps!
Day 48:-30reps!
Bro I just want to say how much motivation and insanely positive ambiance you bring with you videos. I love this channel man👍🏼
everyone here is so supportive. Love it. Keep it up guys! if you feel like giving up, remind yourself of why you started.
Thank you Igor
And squeeze your abs 😅
Started May 22
Day 1 - 14
Day 2 - 18
Day 3 - 18
Day 4 - 19
Day 5 - 21
And?
@@bruhdivny7689 Day 3 - Dead 😅
We all wonder what happened to day3
Skip day 3😅
I’m just wondering where the rest is 😂 @@Shariq72
Started 07/06/23
Day 1: 8 reps
Day 2: 15 reps
Day 3: 16reps
Day 4: 13 reps
Day 5: 12 reps
Day 6: 15 reps
Day 7: 18 reps
Day 8: 14 reps
Day 9: 21 reps No way
Day 10: rest
Day 11: 19 reps
Day 12: 15 reps
Day 13: 17 reps ( i did less then my record but i know im improving)
Day 14: rest because exam
Day 15: 17 reps
Day 16: 15repq
Day 17: 18 reps
Day 18: 19 reps
Day 19: 15 reps
Day 20: 17 reps
Day 21: 18 reps
Day 22: 13 reps
Day 23: rest
Day 24: 15reps
Day 25: 15 reps
Day 26: 17repq
Day 27: 19 reps
Day 28: 18reps
Day 29: 18 reps
Day 30: 17 reps
Now im going to do this workout evry Day and i wil set it back in the comments if i don´t forgot it
When I first started this challenge, I could do maybe 5, a few here and there, and probably completed around 10 in total out of 30 reps. I now can do 17, and in total, around 25 of them. I am definitely seeing muscle build all over my body but now that I can actually have correct posture when doing these, my abs are starting to show. I started from nothing but this has been helping a lot!
So should we rest next day after workouts or do everyday without resting?
@@onurX9266 rest at least once or twice a week for muscle recovery if doing this daily
@@dennyjoyea9839 Thank you 🙏
for real?
anyone succeeded ？？？？？😍😍😍
Day 1: 15 reps
Day 2: 18 reps
Day 3: 20 reps
Day 4: 23 reps
Day 5: 18 reps (feels like I need a rest day after a full workout on day 4)
Day 6: 18 reps (reminder to self: don't wear socks on slippy ground)
Day 7: 24 reps
Day 8: 25 reps
Day 9: rest day
Day 10: 27 reps
Day 11: 27 reps
Day 12: 30 reps (form could be better)
Day 13: 25 reps
- 2 months break, restarting-
Day 1: 18 reps
Eh ? I did that for the first time and did 30 reps lol ir wasnt that hard even though it hurts
@@Chaoticvc same
@@Chaoticvc I cant even do one full rep with my fat ass but im working out
@@Chaoticvc you should improve tour technique. Not a good sign
Why 2months break? if you just continued you might get more improvements i just started recently actually its Day 3 today im doing my full body exercises 10min in morning and 10 min before sleep , you can say its short but every exercise i do was 30 sec each if i can still continue sometimes 40-50 secs and i can see some improvements a little, be patient, my efforts won't go waste
Nice workout, no equipment needed no excuses. Keeping strong at 50 💪💪💪
Did 2 sets 💪💪
Amongst the longest 3 minutes I have ever experienced. An absolute insane plank challenge.
🙏thank you Igor again for another amazing challenge.
You are by far one of the best trainers on this channel!👍
Got to 22! 60 second break and then finished. I thought I was in shape. I'll do the whole 30 in 3 days! Awesome, thank you Igor! ❤️
I did 3 of the first ones and face planted 😂 but I won’t be giving up until I can do this. 2021 is the year of fitness let’s gooooo guys!
so how did you go
@ He gave up xD
@ nobody without expérience can do this, say that u did all the 30 reps at first ones dont have much sense if u already trained before.
Great exercise format! Thanks for sharing!
Yesss! Mindblow - did it - first try! Can’t believe… you’re awesome! Thanks for the motivation
Already had been doing planking for 2 minutes daily so decided I should look for some sort of challenge
Day 1: 20
Day 2: 22
Day 3: 26
Day 4: 16 (had a 4 hour bike ride today so knees gave up early)
Day 5: 21
Day 6: 27 (Christmas Eve)
Day 7: 24 (Christmas day)
Day 8: 30 (let’s go!!)
Day 9: 21 ( severely rolled my ankle and barely kept up)
Day 10: 21 (still injured)
Day 11: 29 (getting better with foot
injury)
Day 12: 29
Day 13: 30 (happy new year!!!)
Day 14: 30
Day 15: 30
Day 16: 30
Day 17: 30
Day 18: 30
Day 19: 30
Day 20: 30
Day 21: 30
Day 22: 30
Day 23: 30
Day 24: 30
Day 25: 30
Day 26: 30
Day 27: 30
Taking 2 day break due to sport tournament will resume in 2 days.
Day 28: 30
Day 29: 30
Day 30: 30
Day 31: 30
Day 32: 30
Day 33: 30
I am now alternating this challenge with the push-up challenge each day
Will update as I go
Good job bro🤘🤘
@@fanisandilya3468 thanks man
there are RESULTS ?
@@eryutt5565 so far definitely, more definition as well as the obvious increase in strength
@@eryutt5565 nope
Ab workouts are never the waste but if you want some proper gains, or fat losses which are more important for gaining abs, you should follow some structured and personalized diet plan! I got mine from Next Level Diet, but I believe there are many more great options (especially if you are lazy like me and hate counting calories and macros). I lost 11lbs of fat in my first month, but I have just started 💪
Diet diet diet..... Maybe 10% is exercise if you want abs. I got an 8 pack years back only working out 30 min a day doing cardio and a few other things. But led an ultra strict diet.
@pauls931 What diet are you following, if may ask?
@@Mumbamumba Just salad, oats, sometimes tofu, turkey/chicken. It's all about not eating too much and avoiding stuff with too much sugar.
This is an awesome plank challenge. I found it to be one of the longest 3 minutes for a circuit. The background music I found motivating and as always Igor is legendary. My absolute favorite trainer on CZcams.
Starting today.. threw this in a playlist not to loose it.. Will update.. thanks for this !!
Day 2, around 8 reps was my limit for now definitely coming back tomorrow to surpass my limits, 🙏 thank you so much for this workout.
After two and a half weeks (doing it practically every day) I went from not being able to even get to 10, to now that I get to 25. The change is extraordinary, I hope to reach 30 days and manage to do it quietly. Thank you
I started today and managed to complete all 30 💪🏻I can't believe it!! I'm proud of myself 😎 thanks for the exciting workout 🤗
Started on 22/06/2023
Day 1: 20 reps + 10 Reps
Day 2: 10 + 10 + 10 Reps
Day 3: 17 + 13 Reps
Reached 30 reps first try. I have to say though, it really gets your abs burning! Great video Igor! You've been really helping me out with these awesome videos!
The guy actually gave an entire routine *for free!*
*RESPECT*
Where is it?
17/06 18
@Cheap good quality
No
its not for free....he has made allot of money already
In the process of getting my fitness back. First day today, doing them after my workouts:
Day 1 - 8/31/23 - 10 reps
Day 2 - 9/3/23 - 15 reps
Took me a couple weeks but finally got all 30! F yeah i let out a big hell yeah at the gym when I got it done. Thanks Igor! You got people that don’t always comment following you brotha.
Exercises and plank are fine, but if you really want some rock solid abs, you will need some diet too. IMO diet is the most important factor in bodybuilding and weightlifting. Personally, I followed a meal plan from Next level diet, and after eight weeks I lost a lot of body-fat, and I even got six pack forming :D They also provide you with an home workout plan, grocery lists... Only downside is that they don't have too many recipes yet.
anyone succeeded ？？？？？😍😍😍
I can already feel the "Igorness" in me guys!! Keep it up💪🏻 RoadToTheDream!
U R a BEAST! You're frickin' killin' the show!!!!
First time doing this I love it I'm 56 years old and 230 pounds I'll keep doing this challenge till I succeed 💪 thank you for your video sharing and for helping us of being healthy thank you again I'll do more sets in the morning
Took me about a month until I could finally get through all 30 reps, but I can now get through it consistently every time. I’m not saying it’s easy by any means, but I know I can push and get myself to the finish. Thanks for a great routine I have added to the beginning of every workout!
And the abs? Showing or nah cause issue is abs only show at low body fat percentage so yeah i believe mine needs to grow as well as show which is why im interested in this workout.
Did you built your six pack?
Gotta build abbs up to be able to show them off . Keep using those abdominal. I don't carry a whole lot of fat so I usually can get mine to pop in about a few weeks . Problem is they disappear the minute I get off the workout grind. Consistency and persistence always beat intensity.
Still doing this work out and still love it. Thanks again!
Great plank challenge, the time under tension in Conjunction with the various movements is an absolute killer.
I am in adequate shape and Did have difficulty completing the whole circuit.
Thanks again for another awesome video!
I've put on a bit visceral fat due to new medication for a cervical injury so this is a much better excercise for me than the traditional crunches which strain my neck. Looking forward to this.
Day 1 : 15 reps
Day 2 : 17
Day 3 : 18
Day 4 : 19
Day 5 : 20
Day 6 : 20
Day 7 : 21
Day 8 : 22
Day 9 had flu so so no excercise for a week !!
Start again after 1 week
Day 1 : 18
Day 2 : 20
Day 3 : 20
Day 4 : 21
Day 5 : 22
Day 6 : 23
Day 7 : 23
Day 8 : 24
Day 9 : 25
Day 10 : 25
Day 11 : 26
Day 12 : 26
I am really enjoying your content, thank you
Another great challenge thank you. Keep them coming! I am recovering from a disc injury and these body weight challenges are all I can do. Love it!
Great that you are trying your best although recovering from the injury :)
I'll gonna try this work out..i am 62 but i never stop challenging myself.. with this 4 minute plank i am confident that i can still develop my 6 pack abs...
Me: taking rest after intense workout😌
Igor: new 4 week challenge⚡
@@AB-pw1lz I am also a Muslim but what was the reason for posting here?
@@rzabadem8839 he’s the guy ho wantS everyone to change their religion to Islam, I hate these ppl they are making a bad impression of your religion. Won’t make a difference too as I love my religion.
@@ttvwyatt3310 I agree, this is why Islamophobia is on the rise
I'll start with 5 reps each, and then reach 20 in some days. thank you for this video man.
Started 5/31/23 made it 17 reps, but did it at the end of my workout and my arms were smoked. 6/1/23 made it 15 reps, but again I did it last after my normal workout. Went on a short vacation. Got back yesterday and attempted it before I started my normal workout and got through all 30! It is an ass kicker. I have a bit of a left shoulder impingement issue, but it wasn't that bad today. Great exercise. I'll see how the rest of the month goes..
Thank you very much ,continue doing your videos they helped me build muscle. Good job 👍💪
I got a huge burn blister on the bottom of my foot so it’s a little harder to do right now but
Day 1- 18
Day 2- 19
Day 3- 19
Day 4- 22
Day 5- 26
Day 6- 30
Day 7- 25
Day 8- 26
Day 9- 26
Day 10: 27
Day 11: 25
Day 12: 20 (I find this harder to get use to than the push up challenge)
Day 13: 25
Day 14: 27
Day 15: 28
HOLY CRAP! I can NEVER find zero-equipment ab workouts that actually give me the burn I like. I usually do weighted decline situps or hanging leg raises, neither of which I can do with zero-planning at home whenever I feel like it. I HAVE FINALLY FOUND THAT! I can do this at home in 4 minutes whenever I want and I will be adding this to my routine, probably thrice a week....and on big ab days I am going to see how many times I can complete it.
Just did one full set of 30 reps baby lets go!
Awesome Video, you nailed it, just a few minutes a day for those results, gonna get started now.. thank you
Just found this video - I have been looking for variations to my plank routine and this is it! I will be coming back to this challenge!
Igor, this is exactly what i need, cheers dude!..
@Marcos Hernandez ?
7-16-2021 1st workout 14 reps! This is exactly what I was looking for. I love your content, you're straight to the point and no BS. I appreciate that. I'm looking forward to more content.
Last online: 8 years ago
Doing 30 reps consistently for the past week and now I can see abs growing . Note I practiced by doing 3, 2 minutes plans a day beforehand
This is great exercise to begin my transformation. I'm currently starting at 275 lbs....but I feel I can manage it. Thanks, great video.
How far has this guy came since the push up record... Keep inspiring, Igor, you are a beast!🔥🔥🔥
@@AB-pw1lz stop spreading bullshit every religion is equal
@@1sh280 Even if ppl believe a religion,they shouldn't force it on others
22 June 17
Am 54, just tried this today, did 40 non-stop.. interesting variation to my usual plank workout. Thanks
Great effort at 54. Great to keep working out at our age.
Keep up Good work
Great work
I am starting tmrw. Will update you. You put the word CHALLENGE that itself motivated me to start this. Thank you bro
I’m 53 years young and did all 30 on day one. This workout is part of my daily routine. Thank you! 🙏🏾
Seventh day completed! Feeling better at this. To everyone that is doing this then please keep going. This is coming from a former athlete. They are not easy but they are enjoyable once you get to the end! Next update with be around day twenty instead! Thanks Igor. 😁
I am one of the luckiest persons to find this channel which really helped me a lot on my fitness.
Thank you man for everything 😌❤️
Bel video e mi piace un sacco. Devo provare come hai fatto tu, complimenti! 💪🏿
I swear you bullyjuice and next workout are the best PT'S!!! on CZcams!!!
Finally after about a week and a half was able to move from 22 at the start and finish it! Awesome, quick ab workout
If everybody keeps coming back everyday to write their reps, this video will break a CZcams record.
I did it first try what you mean
Not really most of the population will skip this video and go back to their tv and chips.
😂 😂
Yep 1.7mil x 30 days😂😂
This routine is the toughest workout I’ve ever seen. Unbelievable!!!
Guy, you are tough and I envy your resilience! 👍
Yesterday I could do only 15 reps but today I've managed to go through whole exercise. Everything is only in your head and it's the most important not to give up and believe in yourself.💪🏻
Keep up in hard work.💪🏻🍀
Exactly, you are right the mind comes between we and our aim.
21.10.22. 17 reps without rest. I've had about a week no workout due to not getting organised but I felt I needed to get back into the habit. Grateful for this.
Day 1 (2.5.2023): 11 reps
Day 2 (3.5.2023): 14 reps
Day 3 (4.5.2023): 14 reps
???
Day 4 (8.5.2023): 13 reps
??
Day 5 (11.5.2023): 18 reps
??
Day 6 (14.5.2023): 18 reps + 1 * 4 pull up variations * 10
Day 7 (15.5.2023): 19 reps + 1.5 * 4 PUV * 10
??
Day 8 (18.5.2023): 19 reps + 1.5 * 4 PUV * 10
?
Day 9 (20.5.2023): 20 reps + 2.5 * 4 PUV * 10
??
Day 10 (23.5.2023): 10 reps + 1 * 4 * PUV * 10 (was unwell)
?
Day 11 (25.5.2023): 15 reps + 1 * 4 * PUV * 10 (recovering)
?
Day 12 (27.5.2023): 17 reps + 2 * 4 * PUV * 10
?
Day 13 (29.5.2023): 19 reps + 2.5 * 4 * PUV * 10
?!?!
Day 14 (10.6.2023): 10 reps + 1 * 4 * PUV * 10 (restarting after busy schedule)
nice work out thx for the good idea 👊
That was amazing ✊🏽
Firstly it was 16,so today is 26reps))
Спасибо, Игорь!
Делаю все твои подборки и на русском и английском каналах🔥🔥🔥
Made it through the whole set! Thank you very much for the workout! Reminds me of my competitive swimming workouts! :D
Started 14/06/23
Day 1 : 13
Day 2 : 16
Day 3 : - (gym class)
Day 4 : 20
Day 5 : 20
Hello what happened 😂
That's a fantastic training workout I like that 💯♥️
twenty thumbs Up, Igor! Holy COWWWWW! I've been looking for some new movements, this is great!
Day one : 30 .. I have been planking for a while but this really killed me I barely did the last one no joke guys ... if you want to get better try reaching 3min plank in one set and good luck .. all the love, all the power 🌹
I can get 5 minute plank in one set and im 13 with a good form
alternate left and right and right arms when you drop to plank. You did right each time. Great workout.
I started on June, 19th of 2023. I've been doing 30 reps every day but yesterday my collarbones and neck were cramping all day so I took a day break. Back into it!
Igor! You are my inspiration! I would like to thank you for all of your help!
Love from Hungary🇭🇺💪😊❤️💯
25-5-21
1st workout - 30reps done 💪
Thank you for everything man !!✅
Did you give up
2.4.2023. Thank you Igor, It was exhausting but I finished the whole round. Now to repet 29 days more
WoW done at the first trial! Nice very nice workout… let’s continue!
Day 1: 12 reps (posture was bad for first couple while getting comfortable with the motion)
Day 2: 9 reps (posture much better today, tried to push for the 10 but I think pushing to 12 yesterday left me a bit weak for today, aiming for at least 10 tomorrow!)
Day 3: 14 reps (smashed the goal of 10 I set yesterday! Form was good, felt the burn at 10 and powered through the next 4!)
Day 4: 13 reps (got to the pause on 13 and couldn’t get through it this time. Hoping for 15 tomorrow!)
Day 5: 9 reps (ended up helping someone move today, so by the tune I got home I was already spent)
reading all these "rep count" comments is the real core challenge here...
I am 67 years old and I have been doing this 4 min Plank Challenge every day for the past 3 months. I am NOW able to complete the full 4mins 30 reps challenge. Update: I was able to go to 31 reps today. Going to 35 reps. Update 10/25/23 - I switched the last 10 with the first 10! Update: 1/20/24 - I am now doing 36 reps. Update: 2/10/24 - i am up to 39 reps! Today i celebrated my 68th birthday. I started the day like any other day, doing the 4min Plank Challenge. Still amazing I am still able to all 30 reps.
GOOD FOR YOU KEEP IT GOING ❤
Wow! That is really inspiring! Keep up the good work! 👍💪
I'm 62 and you have inspired me!
started on 6/7/23
Day 1 : 8 reps
Day 2 : 6 reps
I love how this dude is taking breaks b/c he's tired. It shows it's real. Love it.
I don't think he's taking breaks
He's planking
@@FadingRosesBluesTristeza Fair enough. I'm not downplaying his work. I respect it.
Although I managed to get through the challenge for the first time, it's still a killing workout. You and your workouts are the best.
Thank you so much ❤,
You changed my life 😊😊
After more then 2 years i'm back to this challenge. Due to a lot of (non) reasons being not ver sportive. I want to pick up all excercises again. This together with the Sally Up Push up challange this is my favorite. I did get to 30 but yes it was hard but so rewarding❤