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60 Minutes per Month Plank Challenge - May 2019!

jeffrey_adjeffrey_ad Posts: 283Member, Premium Member Posts: 283Member, Premium Member
Continuing the tradition of @Spliner1969:

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. or want to do more, 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. I split them up throughout my normal workouts or do them in a couple of longer mixed sets at the end of my normal workout routine.

>>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 amazing too! If you need to break up your planks into multiple sets of 15-30 seconds, that's complete fine! I do a 5-minute set that goes something like this:

30 seconds forearm, 30 seconds straight arm with 15 push ups added in for good measure, 30 seconds left side plank, 30 seconds right side plank, repeat the 30 second side planks until I hit 5 minutes total without stopping. Mixing things up gives me a more rounded workout, and I generally never hold any one position longer than 1 minute. I'll then stop, do some yoga, stretching, maybe a few crunches or leg lifts, inverted bicycles, then I'll go back and do this 5-minute plank again to finish up my 10 minutes for the day. Feel free to create your own or mix things up however you would like.

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. Remember form is more important than length of the plank. Don't slouch. Make sure your core is tight during each plank, don't put all the pressure on your arms or legs, don't slouch. There are plenty of youtube videos (some examples below) about how to make a plank effective with good form. Take some time and view a few of them. It'll help in the long run. Your times can increase as you get better, no worries if you can only do a few seconds at first. Rest, and do a few more seconds, or switch positions. If any of you find better examples you’d like included in the examples below, please post them and I’ll add them in next month. Want to make your own video? Go for it, I’d be super happy to post it.

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. Just post either daily or as often as you can with your running totals. Some of us only get time to post on the weekends or get tied up doing other things. Catch up when you can, no pressure. No spreadsheets, no groups. Easy peasy.

Last month's 60 minute plank challenge thread:

https://community.myfitnesspal.com/en/discussion/10736224/60-minutes-per-month-plank-challenge-april-2019

Welcome and get planking!!

I am continuing this challenge for @Spliner1969 who continued it for @b3achy, the original author. All credit goes to her for starting this thing many many moons ago. All original examples, quoted text, and ideas were, and still are, her contribution. She tells me she copied this from another site, well.. it's ours now! 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. There's no need to feel you have to out match someone else. Your goals are just that, yours. We have never been judgmental. Everyone needs a strong core, and we believe this is a good 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):
76aron673gy9.png


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):
jpww9tz9hwpi.png



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):
lcuynnodi490.png

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

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:


Rebecca Louise 5 minute Plank Workout (shows nearly proper form (butt's a little too far in the air, IMO), and modified forms):


DareBee 5 minute Plank Workout:
q4bdje7vjjsa.png


DareBee Killer Core Plank Workout:

u8d2v9wdszqb.png


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):

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Replies

  • jeffrey_adjeffrey_ad Posts: 283Member, Premium Member Posts: 283Member, Premium Member
    I'm in for 120 minutes for May.

    I do a variation of the Five Minute Plank with
    60 seconds forearm plank
    60 seconds straight arm plank
    45 seconds right side plank
    45 seconds left side plank
    60 seconds forearm plank
    60 seconds straight arm plank with 25 seconds each leg raised

    This works out to 5:30 which I try to do each weekday morning.
  • sharon8271sharon8271 Posts: 140Member Member Posts: 140Member Member
    Jeffrey, thanks for continuing this challenge. I think 70 minutes will be my goal for May.
  • Spliner1969Spliner1969 Posts: 3,235Member Member Posts: 3,235Member Member
    I'm in for 60 minutes. Depending on time might do more. Thanks again for continuing the challenge!

    Starting out...

    May 1st, None, Planking Rest Day

    Total for May, 0 minutes, 60 left for goal.
  • sharon8271sharon8271 Posts: 140Member Member Posts: 140Member Member
    My goal: 70 minutes

    May 1: 3:00 min

    Total: 3:00
    Remaining: 67
  • xrsxrsxrsxrs Posts: 221Member Member Posts: 221Member Member
    Goal: 60 min.

    May 1: .5 min
  • linet22linet22 Posts: 1Member, Premium Member Posts: 1Member, Premium Member
    Goal: 60 min

    May 1: 2 min
  • poisonessepoisonesse Posts: 288Member Member Posts: 288Member Member
    I'm in. I can do planks, but do them VERY seldom. Just did one to see what I can manage...1 min 20 seconds full arm, my best ever. lol So... 1 minute a day would be 30 minutes for the month... and since I hope to improve, I think I'll go for 45 minutes the first month. If I reach that with time to spare, I'll up the ante! Thanks for posting about this in your feed Jeffrey! (AND... my hubby doesn't do MFP and just retired, he's losing weight right now and is going to do this challenge with me. At least until he quits. ROFL So, to put it into an easy read format...

    Goal:45 minutes
    May 1: 1 min 20 secs
  • allmannerofthingsallmannerofthings Posts: 752Member Member Posts: 752Member Member
    Thanks @jeffrey_ad I am in for 30
  • asolitaasolita Posts: 12Member Member Posts: 12Member Member
    I'm in. Thanks for starting this challenge, Jeffrey!
  • lesdarts180lesdarts180 Posts: 175Member Member Posts: 175Member Member
    Thanks for continuing the challenge!
    I'm in for 100 minutes again.
    5 mins mixed planks today
  • jeffrey_adjeffrey_ad Posts: 283Member, Premium Member Posts: 283Member, Premium Member
    Goal 120
    May 1: 5:30 mixed planks
    Total 5.5
    Remaining 114.5
  • tabutler0893tabutler0893 Posts: 1Member Member Posts: 1Member Member
    Thanks Jeffrey

    I'm in
    Goal 60
    May 1: 1 minute
    Remaining: 59
    edited May 1
  • jeffrey_adjeffrey_ad Posts: 283Member, Premium Member Posts: 283Member, Premium Member
    Goal 120
    May 1: 5:30 mixed planks
    May 2: 5:30 mixed planks
    Total 11
    Remaining 109
  • sharon8271sharon8271 Posts: 140Member Member Posts: 140Member Member
    My goal: 70 minutes

    May 1: 3:00 min
    May 2: 3:00

    Total: 6:00
    Remaining: 64
  • allmannerofthingsallmannerofthings Posts: 752Member Member Posts: 752Member Member
    May 2 - 2 min 2/30
  • asolitaasolita Posts: 12Member Member Posts: 12Member Member
    Goal: 60 min

    May 1: 2 min
  • poisonessepoisonesse Posts: 288Member Member Posts: 288Member Member
    Goal 45
    May 2 1 min 20 sec
    May 2 2 min 2 sec

    total for May... 3 min 22 sec
  • m_tmartinm_tmartin Posts: 17Member Member Posts: 17Member Member
    Goal 60 min.

    May 1-0
    May 2- 2 min 15 sec
    May 3-
  • jeffrey_adjeffrey_ad Posts: 283Member, Premium Member Posts: 283Member, Premium Member
    Goal 120
    May 1: 5:30 mixed planks
    May 2: 5:30 mixed planks
    May 3: 5:30 mixed planks
    Total 16.5
    Remaining 103.5
  • sharon8271sharon8271 Posts: 140Member Member Posts: 140Member Member
    My goal: 70 minutes (Mixed planks)

    May 1: 3:00 min.
    May 2: 3:00
    May 3: 3:00

    Total: 9
    Remaining: 61
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