60 Minutes per Month Plank Challenge - December 2017

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  • steelaxitute2127
    steelaxitute2127 Posts: 159 Member
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    Spliner1969 wrote: »
    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-plank-workout6.jpg

    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):
    30-day-plank-challenge-chart.jpg

    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):
    30-day-plank-challenge-10-1024.jpg?cb=1438051399
    For details on the variations, here's the full slideshow: http://www.slideshare.net/TodaysFitnessTrainer/30-day-plank-challenge
    b3achy wrote: »
    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:
    five-minute-plank-workout.jpg

    DareBee Killer Core Plank Workout:
    killer-core-workout.jpg

    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:
    wh-15-min-plank-workout_0.jpeg
    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



    Thank you for this!!!! :)
  • kschildroth
    kschildroth Posts: 570 Member
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    12/1 - 2:00
    12/2 - 2:00
    12/3 - none
    12/4 - 3:00
    12/5 - 2:00
    12/6 - 2:00
    12/7 - 3:00
    12/8 - 2:00
    12/9 - none
    12/10 - none
    12/11 - 3:00
    12/12 - 2:00

    Total - 21 min down; 39 min to go
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
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    steelaxitute2127 wrote: »
    Thank you for this!!!! :)
    You're welcome. Like I said, wasn't my original idea. B3achy adapted this from another site for us, and I just carry the torch. Enjoy ;)
  • sunshine1ray
    sunshine1ray Posts: 56 Member
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    12/1-2'15"
    12/2-2'
    12/3-2'
    12/4-2'
    12/5-2'
    12/6-2'
    12/7-4'
    12/8-none
    12/9-2'45"
    12/10-2'
    12/11-4'
    12/12-2'

    Completed-27'
  • courtslocum
    courtslocum Posts: 34 Member
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    12/3: 3x1 min
    12/4: 3x1 min
    12/5: 3x1 min
    12/6: 3x1 min
    12/7: 3x1 min
    12/8: 3x1 min
    12/9: 4x1 min
    12/12: 4x1 min

    total: 26/60 mins
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
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    December 1, 2x5 min mixed planks (10 min)
    December 2, 2x5 min mixed planks (10 min)
    December 3, 2x5 min mixed planks (10 min)
    December 4, None, Planned Rest Day
    December 5, 2x5 min mixed planks (10 min)
    December 6, 2x5 min mixed planks (10 min)
    December 7, None, Planned Rest Day
    December 8, 2x5 min mixed planks (10 min)
    December 9, 2x5 min mixed planks (10 min)
    December 10, None, Lazy Sunday
    December 11, None, Planned Rest Day
    December 12, 2x5 min mixed planks (10 min)
    December 13, 2x5 min mixed planks (10 min)

    Total for December 90 min, 90 left to goal.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
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    Keep up the momentum everyone! You are all doing great! Trying my best to keep up because I know the holidays coming up this month may interfere lol. Luckily I have scheduled rest days on Xmas Eve and Xmas day to try and keep ahead of it. ;)
  • sunshine1ray
    sunshine1ray Posts: 56 Member
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    December Plank Challenge
    12/1 - 2'15"
    12/2 - 2'
    12/3 - 2'
    12/4 - 2'
    12/5 - 2'
    12/6 - 2'
    12/7 - 4'
    12/8 - none
    12/9 - 2'45"
    12/10 - 2'
    12/11 - 4'
    12/12 - 2'
    12/13 - 3'

    Total - 30'
    Remaining - 30'
  • Emerald_Warrior
    Emerald_Warrior Posts: 238 Member
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    12/6: 1 min
    12/7: 1 min
    12/13: 1 min
  • brightresolve
    brightresolve Posts: 1,024 Member
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    12/13 - 3:00 - 20:00 done, 40:00 to go, and I learned not to try to add planks after an already hard workout .....
    12/10 - 6:00
    12/7 - 4:00
    12/2 - 4:00
    12/1 - 3:00
  • MaryBethHempel
    MaryBethHempel Posts: 513 Member
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    12/4: 2min
    12/5 2min
    12/6: 3 min
    12/7 2 min
    12/8: 2 min
    12/9: 2 min....4 sets of 30 seconds
    12/10: 3 min-6 sets of 30 sec
    12/11: 3 min- 6 sets of 30 sec
    12/12: 3 min-6 sets of 30 sec
    12/13: 2 min

    36 minutes to go
    24 done
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Options
    December 1, 2x5 min mixed planks (10 min)
    December 2, 2x5 min mixed planks (10 min)
    December 3, 2x5 min mixed planks (10 min)
    December 4, None, Planned Rest Day
    December 5, 2x5 min mixed planks (10 min)
    December 6, 2x5 min mixed planks (10 min)
    December 7, None, Planned Rest Day
    December 8, 2x5 min mixed planks (10 min)
    December 9, 2x5 min mixed planks (10 min)
    December 10, None, Lazy Sunday
    December 11, None, Planned Rest Day
    December 12, 2x5 min mixed planks (10 min)
    December 13, 2x5 min mixed planks (10 min)
    December 14, None, Planned Rest Day

    Total for December 90 min, 90 left to goal.
  • MaryBethHempel
    MaryBethHempel Posts: 513 Member
    Options
    12/4: 2min
    12/5 2min
    12/6: 3 min
    12/7 2 min
    12/8: 2 min
    12/9: 2 min....4 sets of 30 seconds
    12/10: 3 min-6 sets of 30 sec
    12/11: 3 min- 6 sets of 30 sec
    12/12: 3 min-6 sets of 30 sec
    12/13: 2 min
    12/14: 2 min

    34minutes to go
    26 done
  • Emerald_Warrior
    Emerald_Warrior Posts: 238 Member
    Options
    12/6: 1 min
    12/7: 1 min
    12/13: 1 min
    12/14: 1 min
  • sunshine1ray
    sunshine1ray Posts: 56 Member
    Options
    12/1-2'15"
    12/2-2'
    12/3-2'
    12/4-2'
    12/5-2'
    12/6-2'
    12/7-4'
    12/8-none
    12/9-2'45"
    12/10-2'
    12/11-4'
    12/12-2'
    12/13-3'
    12/14-2'
    Completed-32
    Remaining-28
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Options
    December 1, 2x5 min mixed planks (10 min)
    December 2, 2x5 min mixed planks (10 min)
    December 3, 2x5 min mixed planks (10 min)
    December 4, None, Planned Rest Day
    December 5, 2x5 min mixed planks (10 min)
    December 6, 2x5 min mixed planks (10 min)
    December 7, None, Planned Rest Day
    December 8, 2x5 min mixed planks (10 min)
    December 9, 2x5 min mixed planks (10 min)
    December 10, None, Lazy Sunday
    December 11, None, Planned Rest Day
    December 12, 2x5 min mixed planks (10 min)
    December 13, 2x5 min mixed planks (10 min)
    December 14, None, Planned Rest Day
    December 15, 2x5 min mixed planks (10 min)

    Total for December 100 min, 80 left to goal.
  • sunshine1ray
    sunshine1ray Posts: 56 Member
    Options
    12/1-2'15"
    12/2-2'
    12/3-2'
    12/4-2'
    12/5-2'
    12/6-2'
    12/7-4'
    12/8-none
    12/9-2'45"
    12/10-2'
    12/11-4'
    12/12-2'
    12/13-3'
    12/14-2'
    12/15-2'
    Completed-34'
    Remaining-26'
  • kschildroth
    kschildroth Posts: 570 Member
    Options
    12/1 - 2:00
    12/2 - 2:00
    12/3 - none
    12/4 - 3:00
    12/5 - 2:00
    12/6 - 2:00
    12/7 - 3:00
    12/8 - 2:00
    12/9 - none
    12/10 - none
    12/11 - 3:00
    12/12 - 2:00
    12/13 - 3:00
    12/14 - 2:00
    12/15 - 2:00
    12/16 - 2:00

    Total - 30 min down; 30 min to go
  • lbenson2006
    lbenson2006 Posts: 3,372 Member
    Options
    Dec. 4 - 5 minutes mixed planks
    Dec. 6 - 5 minutes mixed planks
    Dec. 15 - 5 minutes mixed planks

    Total - 15 minutes
    Left to Goal - 45 minutes
  • brightresolve
    brightresolve Posts: 1,024 Member
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    12/16 - 6:00 mixed, 26:00 down 34:00 to go.
    12/13 - 3:00
    12/10 - 6:00
    12/7 - 4:00
    12/2 - 4:00
    12/1 - 3:00

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