60 Minutes per Month Plank Challenge - March 2020!
jeffrey_ad
Posts: 789 Member
in Challenges
Let's continue the 2020 plank challenge! New members welcome! It's never too late to start.
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/10782351/60-minutes-per-month-plank-challenge-february-2020
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
Remember, multiple sets of short duration well-executed planks will be better than longer holds:
https://blog.myfitnesspal.com/are-you-holding-planks-too-long/
More excellent tips here. Thanks to @dewit for sharing!
https://youtu.be/lismOShjHnA
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/10782351/60-minutes-per-month-plank-challenge-february-2020
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/3DNN9a5pU2ARemember, multiple sets of short duration well-executed planks will be better than longer holds:
https://blog.myfitnesspal.com/are-you-holding-planks-too-long/
More excellent tips here. Thanks to @dewit for sharing!
https://youtu.be/lismOShjHnA1
Replies
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I am in!
1 Mar
2 Mar
3 Mar
4 Mar
5 Mar
6 Mar
7 Mar
8 Mar
9 Mar
10 Mar
11 Mar
12 Mar
13 Mar
14 Mar
15 Mar
16 Mar
17 Mar
18 Mar
19 Mar
20 Mar
21 Mar
22 Mar
23 Mar
24 Mar
25 Mar
26 Mar
27 Mar
28 Mar
29 Mar
30 Mar
31 Mar
1 -
I'll set my goal to 60 planks this month! Good luck everybody!2
-
Goal 100 minutes planks (30 minutes bridges)
March 1: 4 (1)
Total: 4(1) minutes
Remaining: 96(29) minutes2 -
Goal: 100 + get stronger on pushups3/1: 4:00Total: 4:00
Remaining: 96:003 -
My goal is 100 again.
Mar 1 5:00 (2x5x30s)
Total 5
Remaining 953 -
denisaarsene wrote: »I'll set my goal to 60 planks this month! Good luck everybody!
1 Mar: 3 mins different type throughout my workout
2 Mar: 3 min different type throughout my workout1 -
Just coming up to 7 weeks post-op (Total abdominal hysterectomy) so I'm going to take it very slowly.
Goal ? Just going to see how I get on.
01/03 none
02/03 30 secs mixed planks.
3 -
Goal: 100 + get stronger on pushups3/1: 4:00Total: 9:00
3/2: 5:00 + 3+4 pushups
Remaining: 91:00
Dunno why, but sometimes I can do 6/7 pushups and other times I struggle with the 3rd. Does the speed matter? 🤔
2 -
I am in!
1 Mar - 20 secs
2 Mar - 30 secs
3 Mar
4 Mar
5 Mar
6 Mar
7 Mar2 -
Goal 100 minutes planks (30 minutes bridges)
March 1: 4 (1)
March 2: 3(1)
Total: 7(2) minutes
Remaining: 93(28) minutes1 -
Goal: 100 + get stronger on pushups3/1: 4:00Total: 13:00
3/2: 5:00 + 3+4 pushups
3/3: 5:00 (3:00+2:00, cause... kid!)
Remaining: 87:00
2 -
denisaarsene wrote: »denisaarsene wrote: »I'll set my goal to 60 planks this month! Good luck everybody!
1 Mar: 3 mins different type throughout my workout
2 Mar: 3 min different type throughout my workout
3 Mar: 2x30 sec rotating t extention, 2x30 sec mobility extention, 2x30 sec plank side crunches, 1 min forearm plank, 1 min elbow plank, 1 min side leg plank
Total: 12 min
Left: 48 min
Goal: 60 min1 -
I'm not going to add each day, I'm going to shoot for higher amounts of minutes. Straight arm plank I just got to 5 minutes then do a second 3 minute one, my goal is 6 minutes. Side planks 90 seconds with 15 dips, goal is 2 minutes with 30 dips. I guess I can add minutes, since I just got to 5 minutes I'm going to go with 400 minutes for straight arms and 250 minutes for sides. Geez, that's a lot of time! I'll be trying some of the plank versions posted at the top, they look like cool variations.
1st 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
2nd 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
2 -
Goal 100 minutes planks (30 minutes bridges)
March 1: 4 (1)
March 2: 3(1)
March 3: 4(2)
Total: 11(4) minutes
Remaining: 89(27) minutes0 -
My goal is 100 again.
Mar 2 5:00 (2x5x30s)
Mar 3 5:00 (2x5x30s)
Total 10
Remaining 901 -
1 Mar - 20 secs
2 Mar - 30 secs
3 Mar - 35 secs
4 Mar
5 Mar
6 Mar
7 Mar1 -
1st 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
2nd 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
3rd 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.1 -
1 Mar - 20 secs
2 Mar - 30 secs
3 Mar - 35 secs
4 Mar - 40 secs
5 Mar
6 Mar
7 Mar2 -
Goal 100 minutes planks (30 minutes bridges)
March 1: 4 (1)
March 2: 3(1)
March 3: 4(2)
March 4: 4(1)
Total: 15(5) minutes
Remaining: 85(25) minutes0 -
1st 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
2nd 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
3rd 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
4th 5 minutes straight arm, 3.5 minutes straight arm 90 seconds 15 dips each side2 -
Goal: 100 + get stronger on pushups3/1: 4:00Total: 22:00
3/2: 5:00 + 3+4 pushups
3/3: 5:00 (3:00+2:00, cause... kid!)
3/4: 4:00 + 4 pushups, don't laugh 🤷♀️
3/5: 5:00 (le s.w.e.a.t.)
Remaining: 78:00
1 -
I wanted to increase my goal this month but am having wrist and elbow pains. So I will keep it at 80 mins for now.
Mar 01 - 5.0 mins mixed planks (6 sets)
Mar 02 - 3.0 mins mixed planks (2 sets)
Mar 03 - rest
Mar 04 - rest
Total: 8/90 mins1 -
Goal ?? minutes.
01/03 none
02/03 30 secs mixed planks
03/03 40 secs mixed planks
04/03 40 secs mixed planks
05/03 60 secs mixed planks2 -
@lesdarts180 it's so wonderful to have you back! You are such an inspiration! 🌻2
-
denisaarsene wrote: »denisaarsene wrote: »denisaarsene wrote: »I'll set my goal to 60 planks this month! Good luck everybody!
1 Mar: 3 mins different type throughout my workout
2 Mar: 3 min different type throughout my workout
3 Mar: 2x30 sec rotating t extention, 2x30 sec mobility extention, 2x30 sec plank side crunches, 1 min forearm plank, 1 min elbow plank, 1 min side leg plank
Total: 12 min
Left: 48 min
Goal: 60 min
4 Mar: 3 min of mixed plank during my workout
Total: 15 min
Left: 45 min
Goal: 60 min1 -
My goal is 100 again.
Mar 2 5:00 (2x5x30s)
Mar 3 5:00 (2x5x30s)
Mar 4 5:00 (2x5x30s)
Mar 5 5:00 (2x5x30s)
Total 20
Remaining 802 -
Goal 100 minutes planks (30 minutes bridges)
March 1: 4 (1)
March 2: 3(1)
March 3: 4(2)
March 4: 4(1)
March 5: 5(2)
Total: 20(7) minutes
Remaining: 80(23) minutes1 -
1st 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
2nd 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
3rd 5 minutes straight arm, 3 minutes straight arm, 90 seconds 15 dips each side.
4th 5 minutes straight arm, 3.5 minutes straight arm 90 seconds 15 dips each side
5th 5minutes straight arm, 4 minutes straight arm, 90 seconds each side 15 dips
----already at the 5th and my arms are jello after the 5 minute one and sides at 90, getting worried about end of month!2 -
@Katmary71, you can do this! 💪🙌1
-
Goal: 100 + get stronger on pushups3/1: 4:00Total: 27:00
3/2: 5:00 + 3+4 pushups
3/3: 5:00 (3:00+2:00, cause... kid!)
3/4: 4:00 + 4 pushups, don't laugh 🤷♀️
3/5: 5:00 (le s.w.e.a.t.) + 4 pushups, embarassing
3/6: 5:00
Remaining: 73:00
2
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