60 Minutes per Month Plank Challenge - December 2017
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. If you find you cannot complete 60 minutes, you are welcome to set your own goals, many of us do.
Original 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. I, personally, do mixed planks of up to 10 minutes per day, but my overall goal is much higher than 60 minutes. I split them up throughout my normal workouts.
>>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! I do a 4-5 minute set that goes something like this:
1 minute forearm, 30 seconds left side plank, 30 seconds right side plank, 30 seconds left side plank, 30 seconds right side plank, 30 seconds left side plank, and finally, yup, you guessed it.. 30 seconds right side plank. Mixing things up gives me a more rounded workout, and I generally never hold any one position longer than 1 minute. Feel free to create your own variations to suit your individual goals.
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.) I even add push ups during some of my planks as well as leg raises, etc. to push just a bit harder.
How to join / participate? Just post your intended goal, then the total minutes of the planks you did for the day and your running total for the month. No spreadsheets, no groups. Easy peasy. If you get behind, just catch up on posting your results when you can. Can't post daily? Try weekly if necessary or as often as you can. The more you post the more you inspire others to keep going.
Last month's 60 minute plank challenge thread:
http://community.myfitnesspal.com/en/discussion/10611664/60-minutes-per-month-plank-challenge-november-2017/
Welcome and get planking!!
I am 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've added some examples as I go, and if anyone has something they'd like to contribute please let me know and I'll include it.
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!
Some examples:
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[/quote]
Original 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. I, personally, do mixed planks of up to 10 minutes per day, but my overall goal is much higher than 60 minutes. I split them up throughout my normal workouts.
>>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! I do a 4-5 minute set that goes something like this:
1 minute forearm, 30 seconds left side plank, 30 seconds right side plank, 30 seconds left side plank, 30 seconds right side plank, 30 seconds left side plank, and finally, yup, you guessed it.. 30 seconds right side plank. Mixing things up gives me a more rounded workout, and I generally never hold any one position longer than 1 minute. Feel free to create your own variations to suit your individual goals.
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.) I even add push ups during some of my planks as well as leg raises, etc. to push just a bit harder.
How to join / participate? Just post your intended goal, then the total minutes of the planks you did for the day and your running total for the month. No spreadsheets, no groups. Easy peasy. If you get behind, just catch up on posting your results when you can. Can't post daily? Try weekly if necessary or as often as you can. The more you post the more you inspire others to keep going.
Last month's 60 minute plank challenge thread:
http://community.myfitnesspal.com/en/discussion/10611664/60-minutes-per-month-plank-challenge-november-2017/
Welcome and get planking!!
I am 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've added some examples as I go, and if anyone has something they'd like to contribute please let me know and I'll include it.
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!
Some examples:
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[/quote]
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
2
Replies
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I'm in for my usual 180 minutes again this month. Looking forward to everyone returning from November and seeing some new faces! One more month left in 2017, let's make it count!8
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I accept your challenge!5
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I'm pretty new to planking and never done a challenge before but I'm going to give this a try!6
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In for December! 60 minutes to go!4
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In for 60!!3
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I am thinking, “what am I about to do?!?”. I am in. My goal is to reduce my belly area substantially. It is the biggest part of my body right now. Ugh5
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I'm in. Did okay last month except for this past week when I was sick as a dog.
Back in for Dec!
Thanks Spliner.5 -
I’ll give it a whirl why not.4
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I'm in!4
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I'm seeing some new peeps signing up so far, good news! Everyone, and I mean everyone, can benefit from a stronger core. Just remember this isn't a competition, no need to feel anyone here is better at planking than you are. Do what you can do and benefit from it. Come back the next month, stick with it, and reap the benefits of a stronger core. It doesn't matter if it's because you want to look better in the mirror (don't we all?) or because you have a weak lower back and need to strengthen your core (that's what drives me more than anything). Planking will help you get stronger, and it's probably one of the easiest exercises out there. Even if you can only do a few seconds almost everyone can do a plank. Welcome everyone!7
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I've never done a plank challenge, but I'm in!! 60 minutes!! Let's do this!4
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I am ready to do this plank challenge!!!3
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Spliner1969 wrote: »I'm seeing some new peeps signing up so far, good news! Everyone, and I mean everyone, can benefit from a stronger core. Just remember this isn't a competition, no need to feel anyone here is better at planking than you are. Do what you can do and benefit from it. Come back the next month, stick with it, and reap the benefits of a stronger core. It doesn't matter if it's because you want to look better in the mirror (don't we all?) or because you have a weak lower back and need to strengthen your core (that's what drives me more than anything). Planking will help you get stronger, and it's probably one of the easiest exercises out there. Even if you can only do a few seconds almost everyone can do a plank. Welcome everyone!
You are such an awesome motivator @Spliner1969!! Thank you so much for keeping this challenge going every month!!6 -
I'm in for 60!4
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Try, try again...goal is 60 in Dec...
5 -
December 1, 2x5 min mixed planks (10 min)
Total for December 10 min, 170 left to goal.2 -
lbenson2006 wrote: »You are such an awesome motivator @Spliner1969!! Thank you so much for keeping this challenge going every month!!
I'm just so damn glad @b3achy started it in the first place! Before I found this challenge I was always too scared to try planking. It seemed too hard and I was worried I could not do it with my back issues. I gave it a try and have been hooked ever since. I went from just plain straight arm planks, to forearm planks, and eventually could do side planks (was too painful at first). Planks have strengthened my core immensely, and unless injury stops me I won't ever stop doing them. I'm really proud of everyone who keeps coming back to the challenge, I hope it does as much good for all of you as it did for me!4 -
Spliner1969 wrote: »lbenson2006 wrote: »You are such an awesome motivator @Spliner1969!! Thank you so much for keeping this challenge going every month!!
I'm just so damn glad @b3achy started it in the first place! Before I found this challenge I was always too scared to try planking. It seemed too hard and I was worried I could not do it with my back issues. I gave it a try and have been hooked ever since. I went from just plain straight arm planks, to forearm planks, and eventually could do side planks (was too painful at first). Planks have strengthened my core immensely, and unless injury stops me I won't ever stop doing them. I'm really proud of everyone who keeps coming back to the challenge, I hope it does as much good for all of you as it did for me!
And I too am grateful you keep it going! It wasn't originally my idea, as I had seen a similar challenge on another fitness site. I just brought it over to here. I love that the thread challenges can be continued by anyone, and I appreciate that you @Spliner1969 have kept this going so I could come back to it...even though I really dislike getting down on the floor to do them, I know they are good for me.4 -
Alright. I'm here. Really really. Trying to get beyond 2 weeks this time but starting off with a vengence today.
12/01: 8 x 20 sec mixed = 01:40/60:004 -
@Spliner1969 and @b3achy I’m going to try again this month and try sticking to shorter planks and more reps.
Short history-I had corrective surgery for scoliosis 35 years ago, my back is strong because there are two rods, 6 screws and a cable in there! The lack ok mobility has caused neck issues and currently I have a pinched nerve in my neck. My abs are mush because I am lazy. Since July I have lost almost 20 pounds and I hope to tighten the “flab.” I will be traveling later this month and hate getting down on motel carpets! EWWW!5 -
I’m ready, let’s do this!!4
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I'm in! I like doing planks but need to focus!! Thanks for the challenge.5
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quiltingjaine wrote: »@Spliner1969 and @b3achy I’m going to try again this month and try sticking to shorter planks and more reps.
Short history-I had corrective surgery for scoliosis 35 years ago, my back is strong because there are two rods, 6 screws and a cable in there! The lack ok mobility has caused neck issues and currently I have a pinched nerve in my neck. My abs are mush because I am lazy. Since July I have lost almost 20 pounds and I hope to tighten the “flab.” I will be traveling later this month and hate getting down on motel carpets! EWWW!
Hit the local Walmart and grab a yoga mat. I carry one in the car to use in the park in the summer when I want to do my planking there.
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And I too am grateful you keep it going! It wasn't originally my idea, as I had seen a similar challenge on another fitness site. I just brought it over to here. I love that the thread challenges can be continued by anyone, and I appreciate that you @Spliner1969 have kept this going so I could come back to it...even though I really dislike getting down on the floor to do them, I know they are good for me.
Wherever you found it, it's ours now You let me know if you want to go back to running the challenge again, I'll keep it going as long as I can. I expect to be a member of MFP for at least another two years, if not even longer. 2 -
December Plank Challenge
12/1- 2x 45sec, 1x 30sec5 -
12/1, 3:00
Total for December, 3 minutes, 57 to go!7 -
12/1 - 3:00 - up/downs are hard, I could only do 2 each side!7
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12/01: 2x60 sec. 2 minutes down 58 to go. Easier said than done.7
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12/1 - 2:00
12/2 - 2:00
Total - 4:00 down; 56 to go8 -
December 1, 2x5 min mixed planks (10 min)
December 2, 2x5 min mixed planks (10 min)
Total for December 20 min, 160 left to goal.6
This discussion has been closed.
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