31day varied plank challenge JAN 2017

lennoncpa

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
Jan 23: 12 pushups w/ rotation =1.0
Jan 24: 3x60 towel plank rows=3.0
Jan 25: 3x60/side high side thread=6
Jan 26: 3x60 low towel crawl=3
Jan 27: 3x60/side high sidecrunch=6

alipsie19

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
Jan 20: Zip
Jan 21: Zip
Jan 22: Zip
Jan 23: 3x:45/side High Side/Hip Dip/Leg lift, 3x 1:15 Lat Panther Plank, 3x Side Plank Step up
Jan 24: 3x 20 Tri PU with Rotation
Jan 25: Zip
Jan 26: 3x 1:00 Towel Plank Row, 3x 1:00/side High side Plank Thread/Leg lift
Jan 27: Zip
Shoulder is giving me fits! Two days behind! Ugh

lennoncpa

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
Jan 23: 12 pushups w/ rotation =1.0
Jan 24: 3x60 towel plank rows=3.0
Jan 25: 3x60/side high side thread=6
Jan 26: 3x60 low towel crawl=3
Jan 27: 3x60/side high sidecrunch=6
Jan 28: 3x45/ side towel 1-legged pull=4.5
I had to do a modified version of these - the real version was not something I could do for 45 seconds! Could hardly even do 1 time!!!

alipsie19

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
Jan 20: Zip
Jan 21: Zip
Jan 22: Zip
Jan 23: 3x:45/side High Side/Hip Dip/Leg lift, 3x 1:15 Lat Panther Plank, 3x Side Plank Step up
Jan 24: 3x 20 Tri PU with Rotation
Jan 25: Zip
Jan 26: 3x 1:00 Towel Plank Row, 3x 1:00/side High side Plank Thread/Leg lift
Jan 27: Zip
Jan 28: 3x 1:00 Towel crawl, 3x 1:00/side High side Knee to Elbow crunch, 3x :45 High Plank Towel Pull

lennoncpa

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
Jan 23: 12 pushups w/ rotation =1.0
Jan 24: 3x60 towel plank rows=3.0
Jan 25: 3x60/side high side thread=6
Jan 26: 3x60 low towel crawl=3
Jan 27: 3x60/side high sidecrunch=6
Jan 28: 3x45/ side towel 1-legged pull=4.5
Jan 29:3x60 army crawl slide out-3

alipsie19

Zip today gang, sorry!

alipsie19

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
Jan 20: Zip
Jan 21: Zip
Jan 22: Zip
Jan 23: 3x:45/side High Side/Hip Dip/Leg lift, 3x 1:15 Lat Panther Plank, 3x Side Plank Step up
Jan 24: 3x 20 Tri PU with Rotation
Jan 25: Zip
Jan 26: 3x 1:00 Towel Plank Row, 3x 1:00/side High side Plank Thread/Leg lift
Jan 27: Zip
Jan 28: 3x 1:00 Towel crawl, 3x 1:00/side High side Knee to Elbow crunch, 3x :45 High Plank Towel Pull
Jan 29: Zip
Jan 30: 3x 1:00 Plank Crawl w/5 straddles, 3x 12 Crouching Tiger Push-ups

Goal complete! Thank you @Serenade_N This was a really fun month!

sr200179

Planking engages muscles throughout the body. It's a great exercise, I definitely need to work up a whole routine of it. Challenged accepted

lennoncpa

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
Jan 23: 12 pushups w/ rotation =1.0
Jan 24: 3x60 towel plank rows=3.0
Jan 25: 3x60/side high side thread=6
Jan 26: 3x60 low towel crawl=3
Jan 27: 3x60/side high sidecrunch=6
Jan 28: 3x45/ side towel 1-legged pull=4.5
Jan 29:3x60 army crawl slide out-3
Jan 30: 3x10 crouching tiger=2.25

This was a tough challenge!! Thanks for posting it!!

Serenade_N

You're most welcome both! It's great to see that you guys got thru it. I think I bit off more than I could chew!