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60 Minutes per Month Plank Challenge - August 2020

jeffrey_adjeffrey_ad Member, Premium Posts: 550 Member Member, Premium Posts: 550 Member
This is an easy exercise challenge that can be done at home.

Please join this 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/10801943/60-minutes-per-month-plank-challenge-july-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):
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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):
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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: 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:


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:
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DareBee Killer Core Plank Workout:

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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:
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See details in this article ~ http://www.womenshealthmag.com/fitness/plank-abs-workout

FitnessBlender 10 minute Advanced Plank Workout (this looks brutal):



Remember, multiple sets of short duration well-executed planks will be better than longer holds:
ejuwn6scldds.png

https://blog.myfitnesspal.com/are-you-holding-planks-too-long/

More excellent tips here. Thanks to @dewit for sharing!


I've seen many people doing Joanna Soh's five-minute plank challenge

Classic:


New:


And here's a seven-minure plank challenge:



Happy Planking!



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Replies

  • lazycat2018lazycat2018 Member, Premium Posts: 256 Member Member, Premium Posts: 256 Member
    August goal 100(30)

    August 1: 3(1);
  • LoveyCharLoveyChar Member Posts: 1,091 Member Member Posts: 1,091 Member
    Three for the day with a goal of 93 for the month! Happy new month, everyone!
  • dewitdewit Member Posts: 709 Member Member Posts: 709 Member
    Going for 100 again.

    8/1: 5:00 (roughly 2:00 during HasFits HIIT workout w dumbbells + 4:00 straight, on my own)

    Total: 5:00
    July 2020: 110
    June 2020: 125
    May 2020: 125
    Apr 2020: 117
    Mar 2020: 119
    Feb 2020: 115
    Jan 2020: 112
    Dec 2019: 125
    Nov 2019: 73
    Oct 2019: 63 (first planks ever!!!)
  • MaltedTeaMaltedTea Member, Premium Posts: 1,864 Member Member, Premium Posts: 1,864 Member
    tbh, I've starred/bookmarked this thread every month since April. I've avoided doing planks each month since then.

    But THIS month - and starting this evening - I will own them...by still kinda avoiding them with the "15 Minute Advanced Plank Workout" which doesn't include traditional plank holds 😂

    GOAL: While following along with the 28 day MFP upper body workout plan, I will...

    * Plank hold for 1 minute
    * Complete first of 2 rounds of the "15 Minute Advanced Plank Workout"
    * Complete the prescribed MFP upper body workout for that day
    * Complete last of 2 rounds of the "15 Minute Advanced Plank Workout"
    * Plank hold for 1 minute

    I will not plank on the MFP workout's rest days.

    I look forward to switching it up and trying something different to my current bodyweight/resistance exercises.

    Thanks all for keeping this inspiring thread going!
    edited August 1
  • Dorgle690Dorgle690 Member Posts: 204 Member Member Posts: 204 Member

    8/1: 2 minutes done! I really wanted to stop short of two minutes but I stayed strong!
  • bigbeff82bigbeff82 Member Posts: 17 Member Member Posts: 17 Member
    Hi. I'm going to join. I used to do a lot of workouts and involved planking so I am going to go with the 5min plank 30day challenge. Starting today. Wish me luck 😃
  • lesdarts180lesdarts180 Member Posts: 364 Member Member Posts: 364 Member
    Thanks @jeffrey_ad , I hope you are recovered and can join in this month?

    Goal 120 minutes again.
    Started well with 6 minutes yesterday.
  • LoveyCharLoveyChar Member Posts: 1,091 Member Member Posts: 1,091 Member
    I strongly dislike planks but they really do help tighten my stomach. I ran 3 miles this morning, got home and contemplated planking too long until I dropped down and got them done. Three 1-minute planks! I hope you all are having a great Sunday!
  • lazycat2018lazycat2018 Member, Premium Posts: 256 Member Member, Premium Posts: 256 Member
    August goal 100(30)

    August 1: 3(1); August 2: 4(1)

    Total: 7(2)
    Remaining: 93(28)
  • Dorgle690Dorgle690 Member Posts: 204 Member Member Posts: 204 Member

    8/1: 2 minutes done! I really wanted to stop short of two minutes but I stayed strong!
    8/2: Did one minute, paused for 30 seconds, then did another minute. Instead of using a timer I looked up two minute videos on youtube to keep my mind busy during the plank.
  • MaltedTeaMaltedTea Member, Premium Posts: 1,864 Member Member, Premium Posts: 1,864 Member
    We're to check in...daily? Ooof, not sure I can commit but so far so good. I've done several 1-minute planks and several rounds of the advanced plank workout.

    Had to switch to NO weights on the latter because 😲 and form natters. Hopefully, I'll get my 8-lb weights involved again before month end.

    So far, so good. However, my condo neighbors may be wondering who keeps screaming "Why am I doing this to myself?!" (which has become my habit 45 seconds into a plank hold)
  • lesdarts180lesdarts180 Member Posts: 364 Member Member Posts: 364 Member
    Goal 120 minutes.

    01/08 6 mins mixed planks
    02/08 6 mins mixed planks
    03/08 4 mins mixed planks
    04/08 4 mins mixed planks

    Total 20 minutes.
    Remaining 100 minutes
    We're away again this week - in the motorhome. I can do planks in there but the last two times we were away I didn't. Must at least try for a couple of minutes from time to time.
  • lazycat2018lazycat2018 Member, Premium Posts: 256 Member Member, Premium Posts: 256 Member
    August goal 100(30)

    August 1: 3(1); August 2: 4(1)
    August 3: 4(1);

    Total: 11(3)
    Remaining: 89(27)
  • MaltedTeaMaltedTea Member, Premium Posts: 1,864 Member Member, Premium Posts: 1,864 Member
    August goal 100(30)

    August 1: 3(1); August 2: 4(1)
    August 3: 4(1);

    Total: 11(3)
    Remaining: 89(27)

    I like the shorthand @lazycat2018. Does "100(30)" mean "100 minutes of planking in 30 days?" And, by extension "4(1)" means "4 minutes of planking on one day - August 2"

    Also, is everyone counting their plank holds only? The advanced workout took me 16-min yesterday and I did 2 min of plank holds.

    How would I express that in shorthand or otherwise? "AUG03: Workout + 2 minutes of plank holds" or...??? 🤔

    Thank you in advance for helping the newbie.
    edited August 4
  • jeffrey_adjeffrey_ad Member, Premium Posts: 550 Member Member, Premium Posts: 550 Member
    I'm back at it. Goal 60.
    Aug 3 2:30 (5x30s)
    Aug 4 2:30 (5x30s)
    Total 5
    Remaining 55
  • LoveyCharLoveyChar Member Posts: 1,091 Member Member Posts: 1,091 Member
    @MaltedTea I do forearm planks and I set a daily and monthly goal. I hold each for one minute. I'll do 3 per day (or more or average it out on days I didn't do any, hopefully) and 93 minutes of planks is my goal for this month. I have yet to hit a planking goal but I will! You sound like you've got a good plan and I really think it's just about individual goals, however you want to set it!
  • MaltedTeaMaltedTea Member, Premium Posts: 1,864 Member Member, Premium Posts: 1,864 Member
    LoveyChar wrote: »
    @MaltedTea I do forearm planks and I set a daily and monthly goal. I hold each for one minute. I'll do 3 per day (or more or average it out on days I didn't do any, hopefully) and 93 minutes of planks is my goal for this month. I have yet to hit a planking goal but I will! You sound like you've got a good plan and I really think it's just about individual goals, however you want to set it!

    Ok! That works. Thank you @LoveyChar!!
  • lazycat2018lazycat2018 Member, Premium Posts: 256 Member Member, Premium Posts: 256 Member
    @MaltedTea, I am logging planks and bridges in brackets, just want to keep accountable. Everyone has different goals here
  • MaltedTeaMaltedTea Member, Premium Posts: 1,864 Member Member, Premium Posts: 1,864 Member
    @MaltedTea, I am logging planks and bridges in brackets, just want to keep accountable. Everyone has different goals here

    As in glute bridges? You're a go-getter! Thanks for the clarifications too @lazycat2018!
  • Dorgle690Dorgle690 Member Posts: 204 Member Member Posts: 204 Member
    Total minutes planked (number of planks done to achieve minutes)

    8/1: 2(1)
    8/2: 2(2)
    8/3: 2(2)
    8/4: 2(2)
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