60 Minutes per Month Plank Challenge - July 2017
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Spliner1969
Posts: 3,233 Member
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/10549187/60-minutes-per-month-plank-challenge-may-2017
Welcome and get planking!!
Continuing this challenge once again for @b3achy, the original author. All credit goes to her for starting this thing many many moons ago. All examples, quoted text, and ideas were, and still are, hers. I take no credit here, just keeping the torch lit in her absence. Stay tuned for some examples, and happy planking!
I'd like to add (as stated above in bold) that it has long since been a tradition that we accept any goal. If you don't feel you can do 60 minutes, or if you start late in the month, we want you here. So post your personal goal and start planking. You can come back each month and increase your times until you reach the challenge goal or go beyond it. Some of us go way beyond it and that's ok too. We have never been judgemental. Everyone needs a strong core, and we believe this is the path to that goal!
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/10549187/60-minutes-per-month-plank-challenge-may-2017
Welcome and get planking!!
Continuing this challenge once again for @b3achy, the original author. All credit goes to her for starting this thing many many moons ago. All examples, quoted text, and ideas were, and still are, hers. I take no credit here, just keeping the torch lit in her absence. Stay tuned for some examples, and happy planking!
I'd like to add (as stated above in bold) that it has long since been a tradition that we accept any goal. If you don't feel you can do 60 minutes, or if you start late in the month, we want you here. So post your personal goal and start planking. You can come back each month and increase your times until you reach the challenge goal or go beyond it. Some of us go way beyond it and that's ok too. We have never been judgemental. Everyone needs a strong core, and we believe this is the path to that goal!
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Replies
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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-challenge30 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-challengeIntermediate 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!!
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I'm up for a challenge this month! My goal will be for 60 minutes total. Look forward to getting started 1
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Was bout to type, 'I'm in again'.
Realised I haven't been as bothered this month, clicked back on the browser and then thought, 'hell no you don't get off that easy!'
So.....as I barely hit 45mins in June (and lets not kid myself - no more will be done tonight after work, combat and pump), I am intending to do at least 5 minutes, 6 days a week in July. So that is a goal of 135mins. 5 mins a day is not alot of time - can split as much as I want. I will keep telling myself this!
but yeah, goal of 135 mins.
That will more than cover my June deficit! haha
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I'm in!!! 80 minute goal for me!!1
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I'm in for my usual 180 minutes. Doubt I could do much more than that, but maybe I'll add in some of the harder stuff in the examples above. Or not lol.. we shall see.1
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I'm fairly new to the plank, but I'm up for trying to reach 60 minutes in July.2
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Definitely going to join. I can only hold a minute plank so far; definitely, want to build on that. Can't wait to begin!2
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I'm in. This sound like something I can and need to do the challenge will make it FUN. First plank on Saturday, July 1.2
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LittleMissWonderWoman wrote: »Definitely going to join. I can only hold a minute plank so far; definitely, want to build on that. Can't wait to begin!
I can hold a single position plank for 2+ minutes but I rarely do that (because it sucks lol!). Even though I do 10 per day, I do 2 4 min sets and 1 2 minute set. Each of those is broken down into switching positions without stopping during the 4 or 2 minute set like the Bowflex example above in the video. One minute is just fine, try switching into a different position like a side plank or go from forearm to straight arm, etc. You got this!2 -
Spliner1969 wrote: »LittleMissWonderWoman wrote: »Definitely going to join. I can only hold a minute plank so far; definitely, want to build on that. Can't wait to begin!
I can hold a single position plank for 2+ minutes but I rarely do that (because it sucks lol!). Even though I do 10 per day, I do 2 4 min sets and 1 2 minute set. Each of those is broken down into switching positions without stopping during the 4 or 2 minute set like the Bowflex example above in the video. One minute is just fine, try switching into a different position like a side plank or go from forearm to straight arm, etc. You got this!
Wow! I've only done the single position plank. I've tried a side plank and could barely hold it. I suppose I'll work on that as well. I actually never thought of switching it up! Thanks so much for the advice! I really appreciate it!
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I'm in again for 60minutes!
Jun 2017: 53.75/600 -
New to myfitnesspal, I'm going to try the 30 day challenge but I'll do it once in the morning and again in the evening. Wish me luck!2
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Im just getting back into exercising after being sedentary for a year. Im in! 60 mins of the basic plank! Will start today1
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I'm going to try to get back at it...shooting for 60 even though I know I can do more if I'd just commit.1
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I think I might try this in a couple of months. I'm still doing baby steps, but keeping an eye on this one.1
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Total 2mins 0secs
1/Jul 2mins
Jun 2017: 53.75/60
Jul 2017: in progress1 -
July 1 - 4 minutes mixed
Goal - 60
Left to Goal- 561 -
July 1st- 2 minutes. 58 minutes left to goal.1
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July goal: 80 minutes
July 1: 5 minutes
July total: 5/80 minutes1 -
Got today's planking done early. Another 2 minutes, which makes my total for July 4 minutes so far. 56 minutes to go.1
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