60 Minutes per Month Plank Challenge - August 2019!
jeffrey_ad
Posts: 789 Member
Welcome to August! Let's continue the daily plank challenge and continue 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/10752349/60-minutes-per-month-plank-challenge-july-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):
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: https://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://youtu.be/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://youtu.be/3DNN9a5pU2A
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/10752349/60-minutes-per-month-plank-challenge-july-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):
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: https://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=ynUw0YsrmSgRebecca Louise 5 minute Plank Workout (shows nearly proper form (butt's a little too far in the air, IMO), and modified forms):
https://youtu.be/O1Ge7uGpjFYDareBee 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://youtu.be/3DNN9a5pU2A 1
Replies
-
I'm in for 120 again.
Goal 120
Aug 1: 6:00 mixed planks
Total 6
Remaining 1141 -
I am in again. I got side tracked at the end of last month but want to restart again this month.
Goal 60 min
Aug 1: 2:00 mixed
Total 21 -
1
-
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Total 12
Remaining 1080 -
Goal 60 min
Aug 1: 2:00 mixed
Aug 4: 2:00 mixed
Total 41 -
I’m in, newbie. Looking forward to aiming for 50 mins...starting tomorrow.1
-
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Total 18
Remaining 1020 -
Goal 120 minutes.
01/08 6 mins mixed planks
02/08 6 mins mixed planks
03/08 planned rest day
04/08 6 mins mixed planks
05/08 6 mins mixed planks
Total 24 mins
Remaining 961 -
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Total 24
Remaining 960 -
Aug 6 Knee elbow planks 3x1 min1
-
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Aug 7: 6:00 mixed planks
Total 30
Remaining 901 -
]Aug 6 Knee elbow planks 3x1 min
Aug 7 “. “ 3x 1 min
1 -
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Aug 7: 6:00 mixed planks
Aug 8: 6:00 mixed planks
Total 36
Remaining 841 -
Goal 120 minutes.
01/08 6 mins mixed planks
02/08 6 mins mixed planks
03/08 planned rest day
04/08 6 mins mixed planks
05/08 6 mins mixed planks
06/08 planned rest day – day out with granddaughter.
07/08 6 mins mixed planks
08/07 6 mins mixed planks
Total 36 minutes
Remaining 84.1 -
Aug 6 Knee elbow planks 3x1 min
Aug 7 “. “ 3x 1 min
Aug 8 forgot
Aug 9 3X 1 min
August Total 9 minutes1 -
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Aug 7: 6:00 mixed planks
Aug 8: 6:00 mixed planks
Aug 9: rest day
Aug 10: rest day
Aug 11: rest day
Aug 12: 6:00 mixed planks
Total 42
Remaining 780 -
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Aug 7: 6:00 mixed planks
Aug 8: 6:00 mixed planks
Aug 9: rest day
Aug 10: rest day
Aug 11: rest day
Aug 12: 6:00 mixed planks
Aug 13: 6:00 mixed planks
Total 48
Remaining 720 -
]Aug 6 Knee elbow planks 3x1 min
Aug 7 “. “ 3x 1 min
Aug 8 forgot
Aug 9 3X 1 min
Aug 10 3X 1min + 3X30 sec all 4’s toe tapping
August Total 13.5 min
1 -
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Aug 7: 6:00 mixed planks
Aug 8: 6:00 mixed planks
Aug 9: rest day
Aug 10: rest day
Aug 11: rest day
Aug 12: 6:00 mixed planks
Aug 13: 6:00 mixed planks
Aug 14: 6:00 mixed planks
Total 54
Remaining 660 -
I'm going to join now, not sure if I can make it to 60 starting this late, but I'll aim for 2 min a day minimum.
Oh, and for anyone interested, here's some additional plank variations from darebee:
1 -
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Aug 7: 6:00 mixed planks
Aug 8: 6:00 mixed planks
Aug 9: rest day
Aug 10: rest day
Aug 11: rest day
Aug 12: 6:00 mixed planks
Aug 13: 6:00 mixed planks
Aug 14: 6:00 mixed planks
Aug 15: 6:00 mixed planks
Total 60
Remaining 601 -
Goal 120 minutes.
01/08 6 mins mixed planks
02/08 6 mins mixed planks
03/08 planned rest day
04/08 6 mins mixed planks
05/08 6 mins mixed planks
06/08 planned rest day – day out with granddaughter.
07/08 6 mins mixed planks
08/08 6 mins mixed planks
09/08 4 mins mixed planks
10/08 4 mins mixed planks
11/08 none
12/08 4 mins mixed planks
13/08 4 mins mixed planks
14/08 4 mins mixed planks
15/08 6 mins mixed planks
Total 62 minutes
Remaining 58 minutes
I've been away for a few days on holiday with daughter and grandchildren, just did 4 minutes each day.
2 -
]Aug 6 Knee elbow planks 3x1 min
Aug 7 “. “ 3x 1 min
Aug 8 forgot
Aug 9 3X 1 min
Aug 10 3X 1min + 3X30 sec all 4’s toe tapping
Aug 15 3x1 min + 3x30 toe taps + 1set 20 dead big blue band (1 minute)
August Total 19 min
1 -
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Aug 7: 6:00 mixed planks
Aug 8: 6:00 mixed planks
Aug 9: rest day
Aug 10: rest day
Aug 11: rest day
Aug 12: 6:00 mixed planks
Aug 13: 6:00 mixed planks
Aug 14: 6:00 mixed planks
Aug 15: 6:00 mixed planks
Aug 16: 6:00 mixed planks
Total 66
Remaining 541 -
MadisonMolly2017 wrote: »]Aug 6 Knee elbow planks 3x1 min
Aug 7 “. “ 3x 1 min
Aug 8 forgot
Aug 9 3X 1 min
Aug 10 3X 1min + 3X30 sec all 4’s toe tapping
Aug 15 3x1 min + 3x30 toe taps + 1set 20 dead big blue band (1 minute)
Aug 17 3x1 plank, 3x40 all 4’s toe taps, 2set 30 dead big (1 min each)
August Total 26 min
1 -
Goal 120 minutes.
01/08 6 mins mixed planks
02/08 6 mins mixed planks
03/08 planned rest day
04/08 6 mins mixed planks
05/08 6 mins mixed planks
06/08 planned rest day – day out with granddaughter.
07/08 6 mins mixed planks
08/08 6 mins mixed planks
09/08 4 mins mixed planks
10/08 4 mins mixed planks
11/08 none
12/08 4 mins mixed planks
13/08 4 mins mixed planks
14/08 4 mins mixed planks
15/08 6 mins mixed planks
16/08 6 mins mixed planks
17/08 6 mins mixed planks
18/08 6 mins mixed planks
Total 80 minutes
Remaining 40 minutes
1 -
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Aug 7: 6:00 mixed planks
Aug 8: 6:00 mixed planks
Aug 9: rest day
Aug 10: rest day
Aug 11: rest day
Aug 12: 6:00 mixed planks
Aug 13: 6:00 mixed planks
Aug 14: 6:00 mixed planks
Aug 15: 6:00 mixed planks
Aug 16: 6:00 mixed planks
Aug 17: rest day
Aug 18: rest day
Aug 19: 6:00 mixed planks
Total 72
Remaining 480 -
Goal 120
Aug 1: 6:00 mixed planks
Aug 2: rest day
Aug 3: rest day
Aug 4: 6:00 mixed planks
Aug 5: 6:00 mixed planks
Aug 6: 6:00 mixed planks
Aug 7: 6:00 mixed planks
Aug 8: 6:00 mixed planks
Aug 9: rest day
Aug 10: rest day
Aug 11: rest day
Aug 12: 6:00 mixed planks
Aug 13: 6:00 mixed planks
Aug 14: 6:00 mixed planks
Aug 15: 6:00 mixed planks
Aug 16: 6:00 mixed planks
Aug 17: rest day
Aug 18: rest day
Aug 19: 6:00 mixed planks
Aug 20: 6:00 mixed planks
Total 78
Remaining 420 -
Goal 120 minutes.
01/08 6 mins mixed planks
02/08 6 mins mixed planks
03/08 planned rest day
04/08 6 mins mixed planks
05/08 6 mins mixed planks
06/08 planned rest day – day out with granddaughter.
07/08 6 mins mixed planks
08/08 6 mins mixed planks
09/08 4 mins mixed planks
10/08 4 mins mixed planks
11/08 none
12/08 4 mins mixed planks
13/08 4 mins mixed planks
14/08 4 mins mixed planks
15/08 6 mins mixed planks
16/08 6 mins mixed planks
17/08 6 mins mixed planks
18/08 6 mins mixed planks
19/08 6 mins mixed planks
20/08 6 mins mixed planks
Total 92 minutes
Remaining 28 mins
1 -
]Aug 6 Knee elbow planks 3x1 min
Aug 7 “. “ 3x 1 min
Aug 8 forgot
Aug 9 3X 1 min
Aug 10 3X 1min + 3X30 sec all 4’s toe tapping
Aug 15 3x1 min + 3x30 toe taps + 1set 20 dead big blue band (1 minute)
Aug 17 3x1 plank, 3x40 all 4’s toe taps, 2set 30 dead big (1 min each)
Aug 19 5x1min with 3 2sec full plank during final one! 5x 40 sec toe taps on all 4’s and 2 sets dead bug 30
August Total 36 min
1
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394K Introduce Yourself
- 43.9K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 432 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions