Hello! I've run across several "30-day plank challenge" templates online, and would like to start a blog to record it. Basically, this is a month long plank challenge to both encourage and create a habit of an awesome exercise! Several times, I've tried and failed to complete the full 30-days of a 30-day challenge.
I'd like to create a group where we can share our experiences completing the challenge, and hold ourselves accountable.
Let me know if you're interested! I've included a link where you can find sample beginner and intermediate challenge plans. (Because I'm new, I can't insert directly insert the jpgs yet)
fcfitness.com.au/30-day-plank-challenge/
Beginner Week 1:
Day 1: 30 sec
Day 2: 30 sec
Day 3: rest
Day 4: 45 sec
Day 5: 45 sec
Day 6: 1 min
Day 7: 1 min
Intermediate Week 1:
Day 1: 1 min
Day 2: 1 min 10 sec
Day 3: Rest
Day 4: 1 min 20 sec
Day 5: 1 min 30 sec
Day 6: 1 min 40 sec
Day 7: 1 min 50 sec
Note: Start when you are ready to commit, and document your progress! I am very open to any ideas or suggestions to improve the challenge.
Ohh, I've seen these too and tried it a few times, but never been able to complete it either. No way I can start with holding a plank for 1 minute. I'd be happy to challenge myself to this along with you, but I'll have to record my own pace. I'll start tomorrow.
WebWoman, it can be either. I do them on elbows.
Ohh, I've seen these too and tried it a few times, but never been able to complete it either. No way I can start with holding a plank for 1 minute. I'd be happy to challenge myself to this along with you, but I'll have to record my own pace. I'll start tomorrow.
Yay!
I added an easier plan to my original post if you'd like to check it out. If neither work, recording at your own pace is great too!
I want to just chime in and support you all to say good job!!!! I've been doing (almost!) daily planks for a while now - I took a kung fu class where they trained you to hold them for at least 2 minutes!!!
Once you start, you see progress! It teaches you to persevere and be proud of yourself!!!!!
I decided to try out the intermediate plan. I am feeling extra ambitious, so decided to repeating the plank twice per day; once on my elbows and once on my hands.
START 03/05; END 04/05
Red = Complete
Day 1: 1 min (yayy!! )
Day 2: 1 min 10 sec
Day 3: Rest
Day 4: 1 min 20 sec
Day 5: 1 min 30 sec
Day 6: 1 min 40 sec
Day 7: 1 min 50 sec
Day 8: 1 min 50 sec
Day 9: REST
Day 10: 2 min
Day 11: 2 min 10 sec Day 12: REST (pulled muscle)
Day 13: REST
Day 14: REST
Day 15: REST
Day 16: REST Day 17: 1 min 20 sec (back at it, Relaunch!) Day 18: 1 min 30 sec Day 19 03/23: 1 min 40 sec Day 20: 1 min 50 sec Day 21: REST Day 22: REST (forgot)
Day 23: 1 min 50 sec Day 24: 1 min 55 sec
Day 25:
Day 26:
Day 27:
Day 28:
Day 29:
Day 30:
Ok, for the sake of keeping it simple and hopefully succeeding with this challenge, I'm going to follow the same pattern as my exercise plan. I do 3 days, rest, repeat. So I'll likely take more rest days than the plank plans have, but it's definitely plenty of days to improve and I don't want to accidentally forget to plank on a normal rest day.
Day 1: 30 seconds Day 2: 30 seconds Day 3: 45 seconds Day 4: Rest Day Day 5: 45 seconds
Day 6:
Day 7:
Day 8: Rest Day
Day 9:
Day 10:
Day 11:
Day 12: Rest Day
Day 13:
Day 14:
Day 15:
Day 16: Rest Day
Day 17:
Day 18:
Day 19:
Day 20: Rest Day
Day 21:
Day 22:
Day 23:
Day 24: Rest Day
Day 25:
Day 26:
Day 27:
Day 28: Rest Day
Day 29:
Day 30:
Last edited by TooManyDimples; 03-09-2016 at 10:35 AM.
30 Day Plank Challenge
