60 Minutes per Month Plank Challenge - April 2017

b3achy

This is a pretty simple challenge thread for those that want to have some accountability with their plank workouts. This plank challenge thread is meant to be flexible enough that people of various fitness levels should be able to successfully complete it as long as they are consistent with doing their planks regularly.

Challenge Goal - 60 minutes of planks for the month. That's about 2 minutes of planks daily, or 3 minutes of planks for 20 days or 5 minutes of planks for 12 days...or...what ever you want to do to reach the challenge goal.
>>If you are already a planking superstar or start to consistently hit the challenge goal, feel free to post your own goal at the beginning of the challenge that is higher than the one for the posted challenge. Or post an updated goal once you hit 60 minutes.
>>If you join us late in the month, feel free to post an alternate goal that is in the spirit of the original challenge (for example, joining around the 15th would be a 30 minute plank challenge to finish out the month).

How many sets? As many as you need. If you can do a 5 minute plank in one set, that is amazing!! If you want to do a few sets of 1 - 2 minute planks, that's cool! If you need to break up your planks into multiple sets of 15-30 seconds, that's okay too!

Types of planks? ALL planks and their variations count! Straight arm planks, forearm/elbow planks, side planks, reverse planks, etc. This allows you to vary your planks depending on your personal workout goals. (See next post for a variety of planking ideas.)

How to join / participate? Just post the total minutes of the planks you did for the day and your running total for the month. No spreadsheets, no groups. Easy peasy.

Last month's 60 minute plank challenge thread:
http://community.myfitnesspal.com/en/discussion/10521887/60-minutes-per-month-plank-challenge-march-2017

Welcome and get planking!!

b3achy

Some plank resources for beginners looking for some information on planking and 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 different names. 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 Plank) Form:


Forearm Side Plank (both feet on floor):


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

b3achy

For those like me that prefer Dynamic Planks or other Variations...

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 prefer to do these straight arm/extended because I shredded my forearms doing them in the lower position):
https://www.youtube.com/watch?v=EuDN9-EM-x8


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

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 got exhausted by the 5 minute mark 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)

b3achy

For those that prefer to do a structured challenge...

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

b3achy

And for those that want some more intermediate or advanced plank workouts...

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

DareBee 5 minute Plank Workout:


DareBee Killer Core 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

You get the idea...there are lots of planks you can do, and any and all are acceptable for this challenge! Happy planking!!

KareninLux

I'm in again.

Tania5078

Im in

kardie4

I'm in
April 1...35 seconds...first plank in yrs..

Spliner1969

I'm in as usual!

Personal goal 180 minutes.

April 1, 2 x 4 min mixed planks, 1 x 2 min mixed plank (10 min)

Total for the month 10 minutes, 170 left to goal.

kiit1234

I'm in. Goal 90 minutes.

April 1 - 4 min mixed planks

suziekelly83

Going to give this ago. Will start today. I am not very fit so this looks something I can work at and see improvements.

April 2 - 2 x 30sec

11bh2015

I'm in!!

ladyreva78

I'm in again. Still need to total up for last month, but I'll post as soon as I've done that. Although I'm pretty certain I didn't get to 60 minutes. So that'll stay my goal for the month.

April
01.04 0 minutes
02.04 0 minutes

Total: 0 minutes
Goal: 60 minutes
Left: 60 minutes

beerfoamy

In again!

01/04/2017 120 few planks in classes
02/04/2017 60 x1 straight arm plank

Total: 3mins
Goal: sticking with 70mins, but kinda sorta hoping to beat it - but sssshhhh don't tell my brain

Spliner1969

April 1, 2 x 4 min mixed planks, 1 x 2 min mixed plank (10 min)
April 2, None, Resting today, sore back
April 3, None, Planned Rest Day

Total for the month 10 minutes, 170 left to goal.

aema22

Hi count me in. But i don't know how to join in?

homeschoolmom77

I am in again, 60 min. I just got it last month, I can do it again.

aema22 you did just join. Now just post what you do each day and the total for the month. Have fun! Glad you joined us.

SoozeE512

I'm in! Thanks for all the resources/ideas -- I never thought to add rows and kickbacks to my planks so I'll definitely be trying those this month!

Spliner1969

aema22 wrote: »

Hi count me in. But i don't know how to join in?

Just do your planks and post here daily how many you did, along with how many minutes you have left to goal. Scroll up and look at my first post for the month and you'll see what I do. Some don't even post daily, they'll post weekly their update with totals, and that's also fine. @b3achy has made this challenge as easy to join and keep up with as possible. Work at your own pace, try to reach the monthly goal, and if you can't that's ok. Keep coming back and try again, you'll get it. If you can do more, set yourself a personal goal and go for it. Welcome to the challenge!

b3achy wrote: »

How to join / participate? Just post the total minutes of the planks you did for the day and your running total for the month. No spreadsheets, no groups. Easy peasy.

SoozeE512

SoozeE512 wrote: »

I'm in! Thanks for all the resources/ideas -- I never thought to add rows and kickbacks to my planks so I'll definitely be trying those this month!

Used 2 lb weights to get a feel for the planks with rows and kickbacks -- did a minute on each arm.

Total for today and for month thus far: 2 minutes

lbenson2006

Gonna try for 120 again...maybe I'll get somewhere near it this time...lol.

4/4 - 11 min. mixed planks

Total For Month - 11
Left to Goal - 109