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60 Minutes per Month Plank Challenge - September 2020

jeffrey_adjeffrey_ad Member, Premium Posts: 577 Member Member, Premium Posts: 577 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/10805534/60-minutes-per-month-plank-challenge-august-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):
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: 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:



Additional Isometric Exercises:


Happy Planking!



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Replies

  • MaltedTeaMaltedTea Member, Premium Posts: 2,627 Member Member, Premium Posts: 2,627 Member
    Oh, see? I read the fine print this time around and not just the pictures lol

    This month, I'll level down to intermediate and do...

    * "DareBee Killer Core Plank Workout"
    -- (2x/week) Level I until SEP15 then Level II for the remainder of the month
    * 3 minutes of plank holds every weekday (a total of 66 minutes)

    I have a slightly unorthodox lower body focus this month as well (back, legs and glutes) so all this will blend together.

    Have a good month everyone!
  • Queen_of_LeanQueen_of_Lean Member Posts: 348 Member Member Posts: 348 Member
    I'm in for 80 min. in September!

    Hope you all have a great month, full of met goals! <3 (sun) <3
  • CFFT2002CFFT2002 Member, Premium Posts: 16 Member Member, Premium Posts: 16 Member
    Well here goes! I will join for September 60 min.
  • jeffrey_adjeffrey_ad Member, Premium Posts: 577 Member Member, Premium Posts: 577 Member
    I'm in for 60.
  • MaltedTeaMaltedTea Member, Premium Posts: 2,627 Member Member, Premium Posts: 2,627 Member
    Trying a different tally approach this month...


    SEP01: --
    SEP02: Six 1 min plank holds (6)
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    edited September 2
  • lazycat2018lazycat2018 Member, Premium Posts: 296 Member Member, Premium Posts: 296 Member
    My goal is 120 minutes mixed planks and 30 glute bridges

    Sept 1: 5(1); Sept 2: 6(1)
    edited September 2
  • jeffrey_adjeffrey_ad Member, Premium Posts: 577 Member Member, Premium Posts: 577 Member
    Goal 60
    Sep 1 3:00 (6x30s)
    Sep 2 3:00 (6x30s)
    Total 6
    Remaining 54
  • MaltedTeaMaltedTea Member, Premium Posts: 2,627 Member Member, Premium Posts: 2,627 Member
    Serious question: what you all do about the carpet/friction burn on your elbows?

    Last month put some wear and tear on my elbows. Lots of flaking/peeling skin. I was going to post a pic but respect you all too much to gross you out.

    Since last week, I've been moisturizing with thick shea butter and using a towel when I plank now (even if I'm wearing a long sleeved shirt).

    Are there any other things you all do to avoid carpet/friction burn on your elbows?
  • lazycat2018lazycat2018 Member, Premium Posts: 296 Member Member, Premium Posts: 296 Member
    MaltedTea wrote: »
    Serious question: what you all do about the carpet/friction burn on your elbows?

    Last month put some wear and tear on my elbows. Lots of flaking/peeling skin. I was going to post a pic but respect you all too much to gross you out.

    Since last week, I've been moisturizing with thick shea butter and using a towel when I plank now (even if I'm wearing a long sleeved shirt).

    Are there any other things you all do to avoid carpet/friction burn on your elbows?

    I do straight arms planks about half of my time, and when elbow planking, use the mat. Not the best feeling either, so I use a sofa cushion sometimes
  • lazycat2018lazycat2018 Member, Premium Posts: 296 Member Member, Premium Posts: 296 Member
    September goal: 120(30)

    Sept 1: 5(1); Sept 2: 6(1); Sept 3: 6(1)

    Total: 17(3)
    Remaining: 103(27)
  • MaltedTeaMaltedTea Member, Premium Posts: 2,627 Member Member, Premium Posts: 2,627 Member
    SEP01: --
    SEP02: Six 1 min plank holds (6)
    SEP03: Three 1 min plank holds (9) | "DareBee Killer Core Plank Workout" Level II
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  • lazycat2018lazycat2018 Member, Premium Posts: 296 Member Member, Premium Posts: 296 Member
    September goal: 120(30)

    Sept 1: 5(1); Sept 2: 6(1); Sept 3: 6(1)
    Sept 4: 6(1);

    Total: 23(4)
    Remaining: 97(26)
  • jeffrey_adjeffrey_ad Member, Premium Posts: 577 Member Member, Premium Posts: 577 Member
    Goal 60
    Sep 1 3:00 (6x30s)
    Sep 2 3:00 (6x30s)
    Sep 1 3:00 (6x30s)
    Sep 2 3:00 (6x30s)
    Total 12
    Remaining 48

  • lazycat2018lazycat2018 Member, Premium Posts: 296 Member Member, Premium Posts: 296 Member
    September goal: 120(30)

    Sept 1: 5(1); Sept 2: 6(1); Sept 3: 6(1)
    Sept 4: 6(1); Sept 5: 6(1)

    Total: 29(5)
    Remaining: 91(25)
  • CFFT2002CFFT2002 Member, Premium Posts: 16 Member Member, Premium Posts: 16 Member
    Sept goal 60 min

    Sept 1: 2 min (4x30)
    Sept 2: 2 min (4x30)
    Sept 3: 2 min (4x30)
    Sept 4: 1 min (2x30)
    Sept 5: 3 min (6x30)

    TOTAL 10 min REMAIN 50

    Sept 6:
    Sept 7:
    Sept 8:
    Sept 9:
    Sept 10:

    TOTAL
  • MaltedTeaMaltedTea Member, Premium Posts: 2,627 Member Member, Premium Posts: 2,627 Member
    SEP01: --
    SEP02: Six 1 min plank holds (6)
    SEP03: Three 1 min plank holds (9) | "DareBee Killer Core Plank Workout" Level II
    SEP04: --
    SEP05: Six 1 min plank holds (15)
    PLOT TWIST! Nothing here...yet.
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  • Queen_of_LeanQueen_of_Lean Member Posts: 348 Member Member Posts: 348 Member
    September goal: 80 min.

    September 1: none
    September 2: none
    September 3: 3 min. forearm plank + 6*30 sec. mixed planks during HIIT
    September 4: none
    September 5: 3:15 min. raised plank + 12*30 sec. mixed planks during HIIT 😎😎😎

    Total: 15:15 min.
    Remaining: 64:45 min.
  • lazycat2018lazycat2018 Member, Premium Posts: 296 Member Member, Premium Posts: 296 Member
    September goal: 120(30)

    Sept 1: 5(1); Sept 2: 6(1); Sept 3: 6(1)
    Sept 4: 6(1); Sept 5: 6(1); Sept 6: 5(1)

    Total: 34(6)
    Remaining: 86(24)
  • lesdarts180lesdarts180 Member Posts: 398 Member Member Posts: 398 Member
    Goal 120 minutes.

    01/09 6 mins mixed planks
    02/09 rest day
    03/09 none
    04/09 none
    05/09 8 mins mixed planks
    06/09 6 mins mixed planks

    Total 20 minutes
    Remaining 100 mins
  • lazycat2018lazycat2018 Member, Premium Posts: 296 Member Member, Premium Posts: 296 Member
    September goal: 120(30)

    Sept 1: 5(1); Sept 2: 6(1); Sept 3: 6(1)
    Sept 4: 6(1); Sept 5: 6(1); Sept 6: 5(1)
    Sept 7: 6(1);

    Total: 40(7)
    Remaining: 80(23)
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