60 Minutes per Month Plank Challenge - January 2017

sgmfpac

I'm in too - better late than never.

lbenson2006

Jan. 4th - 2 minutes straight arm, 30 seconds straight arm side planks each side, 1 minute forearm...4 minutes today...6 minutes total...54 (or more) to go!!

prdrivas

I'm in.
Jan 4: 2x1:00 Front, 2x1:00 Left, 2x1:00 Right.
Total: 6 min

Spliner1969

January 1, None, Nada, Bumpkiss, Resting today.
January 2, 2 x 3 min mixed planks (6 min)
January 3, 1 x 6 min mixed plank (6 min) (There's a first time for everything!)
January 4, 1 x 6 min mixed plank (6 min)

Total for the month 18 minutes, 102 minutes left to goal.

Head cold/flu/sore throat crap has me pretty good. Thought my head was going to explode on that plank. It didn't. Resting tomorrow. Thought I avoided the crud that was going around but looks like I may just be the last to get it in my family. Grrrrr.

135terry

Goal 90 min
Jan 1 - 5 min (mixed)
Jan 2 - 5 min (mixed)
Jan 3 - 5 min (mixed)
Jan 4 - 5 min (mixed)
Total for Jan: 20 min

b3achy

I realized that maybe a list of some resources might be helpful for some of the beginners here. Sorry this is on page three...next month, I'll post it at the top of the thread. Know it's a bit long, but wanted to post something that will hopefully be useful no matter your planking level. I might try to come up with an alternate way to link to these so it's not so long in one post. Also, will potentially add more links as people post/find things. Thanks to the plankers from last month and this month for posting a number of good links that were included in this list!

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Some plank resources for beginners looking for some information on planking or for intermediate/advanced plankers looking to add some variety to your workout routine ~~

General Articles:
Good tips for doing planks - https://www.wellandgood.com/good-sweat/common-plank-mistakes/
Common plank form mistakes - http://pumpsandiron.com/2015/06/03/common-form-mistakes-in-plank/


Different Types of Planks:
There are many varieties of planks and many of the same planks are called by different names. Also, most of the planks can be done with a straight arm / extended arms or on the elbows/forearms. There are a variety of things you can do with positioning your feet and arms too depending on the exercise. And there are a variety of opinions on what is right and wrong form. Here's a sampling of planks for you to use (by no means all-inclusive) in your workouts.

Static Planks:

Forearm Plank Form:


Straight Arm Plank (also known as High Plank or Extended Planks) Form:


Forearm Side Plank (both feet on floor):


Straight Arm / Extended Side Plank (stacked feet; top arm reaching upward):



Dynamic Planks:

Superman/Bird dog planks - Forearm version:
https://www.youtube.com/watch?v=iWjH5xgZgyQ
Superman/Bird dog planks - Straight Arm/Extended version:
https://www.youtube.com/watch?v=X09xCvt9UXA

Plank Jacks:
https://www.youtube.com/watch?v=PR9nHQXCZMo

Dolphin planks (I personally prefer to do these straight/extended arm after rubbing my forearms raw trying them this way):
https://www.youtube.com/watch?v=EuDN9-EM-x8


Other Variations:
There are lots of plank variations...these are just a few...

20 Plank Variations from Health Magazine: http://www.health.com/health/gallery/0,,20813896,00.html/view-all

100 plank variations (17:18 minute video - the cat coach is the real star, IMO ~ I have at least one that does this to me also):
{BTW, I was exhausted by about minute 5 just watching this guy...}
https://www.youtube.com/watch?v=nDNOZCoBFqg
Table of Contents for the Video with Time Hacks for Start Locations:
1-10: Basic Forearm Planks (Some Dynamic) (0:00)
11-20: Additional Dynamic Forearm Planks (1:21)
21-30: Dynamic Straight Arm Planks (2:59)
31-40: Dynamic Full Body Movement (4:40)
41-50: Cardio Planks (6:28)
51-60: Side Elbow/Forearm Planks (8:28)
61-70: Side Straight Arm Planks (9:47)
71-80: Dynamic/Moving Side Planks (11:11)
81-90: Weighted Planks (13:48)
91-100: Advanced Challenges (15:25) (seems more like advanced yoga moves than planks, IMO)


30 Day Plank Challenges:
Some like to have specific planks to do each day. I personally find having to do them on specific days a bit too restrictive, but these are good plans for beginners and advanced plankers that prefer more of a roadmap to build up their times for doing planks. There are also challenges that have a variety of planks that you do each day (you can google for them or join other challenge threads that are using them exclusively).

30 Day Beginner Plank Challenge - builds to a 2 minute plank (total is 26 minutes and 55 seconds for the month, so 33 minutes and 5 seconds short of 60 minutes. Recommend doing multiples earlier in the program when they are shorter to get more minutes for 60):


30 Day Advanced Plank Workout - building to 5 minute planks (total is 53 minutes and 20 seconds for the month, so 6 minutes and 40 seconds short of 60 minutes unless you do multiples earlier in the program):


Here's an Alternate 30 Day Plank Workout (for beginners, intermediate, and advanced) that also builds to 5 minutes of Planks (by doing multiples of no more than 30 sec planks; also 53 minutes and 20 seconds for the month):

For details on the variations, here's the full slideshow: http://www.slideshare.net/TodaysFitnessTrainer/30-day-plank-challenge


Intermediate Plank Workouts:
These are intermediate level workouts, good to try once you have a good foundation of standard planks and are looking for something more interesting or with more variety.

3 minute Bowflex Plank Workout:
https://www.youtube.com/watch?v=ynUw0YsrmSg

Rebecca Louise 5 minute Plank Workout (shows nearly proper form (butt's a little too far in the air, IMO), and modified forms):
https://www.youtube.com/watch?v=O1Ge7uGpjFY

5 minute Plank Workout:



Advanced Workouts:
Do not try these if you have never done a plank before. These are workouts to build up to once you successfully establish a good foundation of standard planks (and probably only once you've managed to do some of the intermediate workouts).

15 Minute Advanced Plank Workout:

See details in this article ~ http://www.womenshealthmag.com/fitness/plank-abs-workout

FitnessBlender 10 minute Advanced Plank Workout (this looks brutal):
https://www.youtube.com/watch?v=3DNN9a5pU2A

Spliner1969

Really nice info @b3achy! Thank you.

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

Total: 14-3/4 minutes for the month

b3achy

Feeling crappy today ~ running a fever, have a headache. Got a few planks done anyway (BTW, superman/bird dog ones are hard!).

4 January: 3 minutes (1 x 60 sec - straight arm alternating sides; 1 x 30 sec - straight arm superman/bird dog; 1 x 30 sec - forearm; 1 x 60 sec - straight arm dolphin/pike)

Total: 8 of 60 minutes
Left to Goal: 52 minutes

reo7875

Starting a bit late, but here goes!

Goal: 60 minutes

January 4th: 2x1 min forearm plank

Total: 2 minutes
Left to Goal: 58 minutes

ferrantir

2 x1 minute forearm plank
2 x1 minute side planks
total to date 12 minutes

KareninLux

Total as of today: 1 minute
Left to Goal: 59 minutes

sgmfpac

2 minutes of forearm plank done yesterday - in short bursts. 58 minutes left to goal!

lbenson2006

1/5 - 4 minutes completed (1 min. forearm planks, 1 min. forearm side plank - each side, 1 min. forearm plank). Jan total = 10 minutes, 50 minutes (or more) left to go.

120maggie

Thanks @b3achy lots of great information. 3 minutes mixed yesterday. 2 walking today. 46 minutes to go.

135terry

Goal 90 min
Jan 1 - 5 min (mixed)
Jan 2 - 5 min (mixed)
Jan 3 - 5 min (mixed)
Jan 4 - 5 min (mixed)
Jan 5 - taking a rest day that coincides with some of my other challenges

Total for Jan: 20 min

abbezen

Goal: 60

Jan 3: 30
Jan 4: 30
Jan 5: 45

Total: 1:45

teicu1

1/1=4x30sec; 1/2=4x30sec; 1/3=4x60sec; 1/5=4x60sec. Total as of 1/5 = 12 minutes.

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 min

17.00 minutes for the month

Spliner1969

January 1, None, Nada, Bumpkiss, Resting today.
January 2, 2 x 3 min mixed planks (6 min)
January 3, 1 x 6 min mixed plank (6 min) (There's a first time for everything!)
January 4, 1 x 6 min mixed plank (6 min)
January 5, None, Rest Day

Total for the month 18 minutes, 102 minutes left to goal.