Four minutes a day for a month, and you can change your body forever!

You don't have to register to the gym in order to change your body structure. Many people know this nowadays, but what they do not know is that all you need is four minutes, and one exercise.

This a 28-day challenge, and it will not only change how your body looks, but will also improve your overall endurance as well as your strength. At first you have to do the exercise for 20 seconds on the first day.

Sounds easy, right? but then ..

Here's the full program:

Program for the first 2 weeks:

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

Program for the remaining 2 weeks after:

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 you can't hold any longer

It is very important that your body will be in the correct position, otherwise the exercise is worthless. Watch the video below to learn how to perform the exercise in the most correct way.