31day varied plank challenge JAN 2017

13

Replies

  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00

    OMG plank jacks are tough!!
  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks

    Today's were sore on the shoulder after a rough wo the last 2 night.
  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0


  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
  • wndlady
    wndlady Posts: 70 Member
    Completed 2 sets of day 12. Hoping to catch up on day 13 and 14 today. Being sick doesn't help :(.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0

  • wndlady
    wndlady Posts: 70 Member
    Managed to complete 3 sets of day 13 today and 2 sets of day 14. Killing me, but I haven't quit yet.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0

    46.25 minutes total for the month
  • wndlady
    wndlady Posts: 70 Member
    Completed day 15.
  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
    Jan 14: Zip
    Jan 15: Zip
    Jan 16: 3x1:00 Low Side knee to same elbow, 3x 2Up-downs & 5 Jacks, 3x 15 Wide Grip Push-ups
  • wndlady
    wndlady Posts: 70 Member
    3 sets of 15 pushups completed for day 16. Only need to do 40 push ups for my next tae Kwon Do fitness test, so I get 5 for extra credit:).
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.0
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching plank=3.45

  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
    Jan 14: Zip
    Jan 15: Zip
    Jan 16: 3x1:00 Low Side knee to same elbow, 3x 2Up-downs & 5 Jacks, 3x 15 Wide Grip Push-ups
    Jan 17: 3x 1:15 Panther Plank
  • wndlady
    wndlady Posts: 70 Member
    Completed day 17
  • Serenade_N
    Serenade_N Posts: 152 Member
    Catching up
    Jan 11th High plank j.jacks 3x60secs and Jan 12th Low side plank hip raise 2x60 3 sets. Woof|
  • wndlady
    wndlady Posts: 70 Member
    Only managed to do 2 sets of day 18 again.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5

    Tough one today!!!
  • Serenade_N
    Serenade_N Posts: 152 Member
    Jan 13th and 14th high plank alt knee tap and low plank alt same knee 3x60mins both.
    Phewf!!!
  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
    Jan 14: Zip
    Jan 15: Zip
    Jan 16: 3x1:00 Low Side knee to same elbow, 3x 2Up-downs & 5 Jacks, 3x 15 Wide Grip Push-ups
    Jan 17: 3x 1:15 Panther Plank
    Jan 18: Zip
  • wndlady
    wndlady Posts: 70 Member
    Completed day 19, High plank today. Really felt this one in the abs. Great workout.
  • alipsie19
    alipsie19 Posts: 705 Member
    edited January 2017
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
    Jan 14: Zip
    Jan 15: Zip
    Jan 16: 3x1:00 Low Side knee to same elbow, 3x 2Up-downs & 5 Jacks, 3x 15 Wide Grip Push-ups
    Jan 17: 3x 1:15 Panther Plank
    Jan 18: Zip
    Jan 19: 3x:45/side Low Side, Rotate w/leg lift, 3x:45 High Plank Reach
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip surgery taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5
    Jan 19: 3x45 high plank reach=2.25

  • wndlady
    wndlady Posts: 70 Member
    Day 20 was a bust for me. Don't have the balance or the arm strength to do that one.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5
    Jan 19: 3x45 high plank reach=2.25
    Jan 20: 3x45/side high leg lift=4.5

    That was incredibly hard today
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5
    Jan 19: 3x45 high plank reach=2.25
    Jan 20: 3x45/side high leg lift=4.5
    Jan 21: 3x75 moving lateral=3.45

  • unrelentingminx
    unrelentingminx Posts: 231 Member
    I am currently doing a 30 day challenge that cycles through regular planks, plank jacks and plank with reach but increases duration each day, but I am definitely going to start this one when I've finished my current challenge.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5
    Jan 19: 3x45 high plank reach=2.25
    Jan 20: 3x45/side high leg lift=4.5
    Jan 21: 3x75 moving lateral=3.45
    Jan 22: 3/side dip, lift, twist=1.45

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