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60 Minutes per Month Plank Challenge - September 2020

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  • gaz44444gaz44444 Member Posts: 20 Member Member Posts: 20 Member

    Goal is for 60 minutes, starting from 12th.
    Sept. 12: 2 min raised
    Sept. 13: 2+ 1
    Sept. 14: 2+ 1+1
    Sept. 15: 2+ 1+1
    Sept. 16: 2+1+1

    Total: 17
    Remaining: 43
  • jeffrey_adjeffrey_ad Member, Premium Posts: 574 Member Member, Premium Posts: 574 Member
    Goal 60
    Sep 1 3:00 (6x30s)
    Sep 2 3:00 (6x30s)
    Sep 3 3:00 (6x30s)
    Sep 4 3:00 (6x30s)
    Sep 5 rest day
    Sep 6 rest day
    Sep 7 rest day
    Sep 8 3:00 (6x30s)
    Sep 9 3:00 (6x30s)
    Sep 10 3:00 (6x30s)
    Sep 11 3:00 (6x30s)
    Sep 12 rest day
    Sep 13 rest day
    Sep 14 3:00 (6x30s)
    Sep 15 3:00 (6x30s)
    Total 30
    Remaining 30
  • MaltedTeaMaltedTea Member, Premium Posts: 2,561 Member Member, Premium Posts: 2,561 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)
    SEP06: Three 1 min plank holds (18)
    SEP07: --
    SEP08: Six 1 min plank holds (24) | "DareBee Killer Core Plank Workout" Level I
    SEP09: --
    SEP10: Nine 1 min plank holds (33)
    SEP11: --
    SEP12: --
    SEP13: Six 1 min plank holds (39) | "DareBee Killer Core Plank Workout" Level I
    SEP14: --
    SEP15: Nine 1 min plank holds (48)
    What if the ending to Tenet is really the beginning of the movie? 🤯
    ^^ Technically, not a "spoiler" but a philosophical premise (which is arguably a spoiler of moods so it shall stand as recorded.)
    SEP16:
    SEP17:
    SEP18:
    SEP19:
    SEP20:
    SEP21:
    SEP22:
    SEP23:
    SEP24:
    SEP25:
    SEP26:
    SEP27:
    SEP28:
    SEP29:
    SEP30:
  • Queen_of_LeanQueen_of_Lean Member Posts: 344 Member Member Posts: 344 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 😎
    September 6: none
    September 7: 2:30 min. forearm plank + 4*30 sec. mixed planks during HIIT
    September 8: none
    September 9: none
    September 10: none
    September 11: 3 min. raised plank
    September 12: none
    September 13: none
    September 14: 3:15 min. forearm plank + 4*30, 4*40 and 4*50 sec. mixed planks during HIIT 😎
    September 15: none

    Total: 34 min.
    Remaining: 46 min.
  • jfischer2291jfischer2291 Member Posts: 8 Member Member Posts: 8 Member
    jeffrey_ad wrote: »
    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):
    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: 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:
    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:
    8vzt059axsve.png


    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!



  • lesdarts180lesdarts180 Member Posts: 397 Member Member Posts: 397 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
    07/09 8 mins mixed planks
    08/09 8 mins mixed planks
    09/08 8 mins mixed planks
    10/08 4 mins mixed planks
    11/08 4 mins mixed planks
    12/08 none
    13/08 none
    14/08 none
    15/08 8 mins mixed planks

    Total 60 minutes
    Remaining 60 minutes


  • jeffrey_adjeffrey_ad Member, Premium Posts: 574 Member Member, Premium Posts: 574 Member
    Goal 60
    Sep 1 3:00 (6x30s)
    Sep 2 3:00 (6x30s)
    Sep 3 3:00 (6x30s)
    Sep 4 3:00 (6x30s)
    Sep 5 rest day
    Sep 6 rest day
    Sep 7 rest day
    Sep 8 3:00 (6x30s)
    Sep 9 3:00 (6x30s)
    Sep 10 3:00 (6x30s)
    Sep 11 3:00 (6x30s)
    Sep 12 rest day
    Sep 13 rest day
    Sep 14 3:00 (6x30s)
    Sep 15 3:00 (6x30s)
    Sep 16 3:00 (6x30s)
    Total 33
    Remaining 27

  • gaz44444gaz44444 Member Posts: 20 Member Member Posts: 20 Member
    Goal is for 60 minutes, starting from 12th.
    Sept. 12: 2 min raised
    Sept. 13: 2+ 1
    Sept. 14: 2+ 1+1
    Sept. 15: 2+ 1+1
    Sept. 16: 2+1+1
    Sept. 17. 5x1

    Total: 22
    Remaining 38
  • lazycat2018lazycat2018 Member, Premium Posts: 293 Member Member, Premium Posts: 293 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); Sept 8: 6(1); Sept 9: 6(1)
    Sept 10: 6(1); Sept 11: 6(1); Sept 12: 1
    Sept 13: 5(1); Sept 14: 5(1); Sept 15: 5(1)
    Sept 16: 5(2);

    Total: 85(16)
    Remaining: 35(14)
  • gaz44444gaz44444 Member Posts: 20 Member Member Posts: 20 Member
    Goal is for 60 minutes, starting from 12th.
    Sept. 12: 2 min raised
    Sept. 13: 2+ 1
    Sept. 14: 2+ 1+1
    Sept. 15: 2+ 1+1
    Sept. 16: 2+1+1
    Sept. 17. 5x1
    Sept 18: 4x 1

    Total: 26
    Remaining 34
  • lazycat2018lazycat2018 Member, Premium Posts: 293 Member Member, Premium Posts: 293 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); Sept 8: 6(1); Sept 9: 6(1)
    Sept 10: 6(1); Sept 11: 6(1); Sept 12: 1
    Sept 13: 5(1); Sept 14: 5(1); Sept 15: 5(1)
    Sept 16: 5(2); Sept 17: 5(1);

    Total: 90(17)
    Remaining: 30(13)
  • jeffrey_adjeffrey_ad Member, Premium Posts: 574 Member Member, Premium Posts: 574 Member
    Goal 60
    Sep 1 3:00 (6x30s)
    Sep 2 3:00 (6x30s)
    Sep 3 3:00 (6x30s)
    Sep 4 3:00 (6x30s)
    Sep 5 rest day
    Sep 6 rest day
    Sep 7 rest day
    Sep 8 3:00 (6x30s)
    Sep 9 3:00 (6x30s)
    Sep 10 3:00 (6x30s)
    Sep 11 3:00 (6x30s)
    Sep 12 rest day
    Sep 13 rest day
    Sep 14 3:00 (6x30s)
    Sep 15 3:00 (6x30s)
    Sep 16 3:00 (6x30s)
    Sep 17 3:00 (6x30s)
    Sep 18 3:00 (6x30s)
    Total 39
    Remaining 21
  • lesdarts180lesdarts180 Member Posts: 397 Member Member Posts: 397 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
    07/09 8 mins mixed planks
    08/09 8 mins mixed planks
    09/08 8 mins mixed planks
    10/08 4 mins mixed planks
    11/08 4 mins mixed planks
    12/08 none
    13/08 none
    14/08 none
    15/08 8 mins mixed planks
    16/07 6 mins mixed planks
    17/07 6 mins mixed planks
    18/07 6 mins mixed planks

    Total 78 minutes
    Remaining 42 minutes
  • gaz44444gaz44444 Member Posts: 20 Member Member Posts: 20 Member
    Goal is for 60 minutes, starting from 12th.
    Sept. 12: 2 min raised
    Sept. 13: 2+ 1
    Sept. 14: 2+ 1+1
    Sept. 15: 2+ 1+1
    Sept. 16: 2+1+1
    Sept. 17. 5x1
    Sept 18: 4x 1
    Sept 19: 4 x 1

    Total: 30
    Remaining 30
  • lazycat2018lazycat2018 Member, Premium Posts: 293 Member Member, Premium Posts: 293 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); Sept 8: 6(1); Sept 9: 6(1)
    Sept 10: 6(1); Sept 11: 6(1); Sept 12: 1
    Sept 13: 5(1); Sept 14: 5(1); Sept 15: 5(1)
    Sept 16: 5(2); Sept 17: 5(1); Sept 18: 3(1)

    Total: 93(18)
    Remaining: 27(12)
  • lazycat2018lazycat2018 Member, Premium Posts: 293 Member Member, Premium Posts: 293 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); Sept 8: 6(1); Sept 9: 6(1)
    Sept 10: 6(1); Sept 11: 6(1); Sept 12: 1
    Sept 13: 5(1); Sept 14: 5(1); Sept 15: 5(1)
    Sept 16: 5(2); Sept 17: 5(1); Sept 18: 3(1)
    Sept 19: 4(1);

    Total: 97(19)
    Remaining: 23(11)
  • clarikatannerclarikatanner Member, Premium Posts: 14 Member Member, Premium Posts: 14 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: 2.30 (5x30)
    Sept 7: 2.30 (5x30)
    Sept 8: 2.30 (5x30)
    Sept 9: 2.30 (5x30)
    Sept 10:2.30 (5x30)

    TOTAL 12.30 REMAIN 37.30

    Sept 11: 2.min (4x30)
    Sept 12: 2 min (4x30)
    Sept 13: 2 min (4x30)
    Sept 14: 2 min (4x30)
    Sept 15: 2 min (4x30)

    Total 10 min REMAIN 27.30

    Sept 16: 2.30 (5x30)
    Sept 17: 2.30 (5x30)
    Sept 18: 2.30 (5x30)
    Sept 19: none
    Sept 20: 5 min (10x30)

    Total 12.30 REMAIN 15
  • MaltedTeaMaltedTea Member, Premium Posts: 2,561 Member Member, Premium Posts: 2,561 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)
    SEP06: Three 1 min plank holds (18)
    SEP07: --
    SEP08: Six 1 min plank holds (24) | "DareBee Killer Core Plank Workout" Level I
    SEP09: --
    SEP10: Nine 1 min plank holds (33)
    SEP11: --
    SEP12: --
    SEP13: Six 1 min plank holds (39) | "DareBee Killer Core Plank Workout" Level I
    SEP14: --
    SEP15: Nine 1 min plank holds (48)
    SEP16: ONE 1 min plank hold (49) 😑
    SEP17: --
    SEP18: --
    SEP19: --
    SEP20: One 2 min plank hold (51) | "DareBee Killer Core Plank Workout" Level I
    odwzmrkdjq0s.gif
    ^^ The biggest "spoiler" in this movie was Veruca's father.
    SEP21:
    SEP22:
    SEP23:
    SEP24:
    SEP25:
    SEP26:
    SEP27:
    SEP28:
    SEP29:
    SEP30:

    Yes, I need to catch up to be on track for 63 minutes of planks for the month. Working on it!

    Great progress, everyone!
  • gaz44444gaz44444 Member Posts: 20 Member Member Posts: 20 Member
    Goal is for 60 minutes, starting from 12th.
    Sept. 12: 2 min raised
    Sept. 13: 2+ 1
    Sept. 14: 2+ 1+1
    Sept. 15: 2+ 1+1
    Sept. 16: 2+1+1
    Sept. 17. 5x1
    Sept 18: 4x 1
    Sept 19: 4 x 1
    Sept 20: 4 x 1
    Sept 21: 4 x 1

    Total: 38
    Remaining 22
  • lazycat2018lazycat2018 Member, Premium Posts: 293 Member Member, Premium Posts: 293 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); Sept 8: 6(1); Sept 9: 6(1)
    Sept 10: 6(1); Sept 11: 6(1); Sept 12: 1
    Sept 13: 5(1); Sept 14: 5(1); Sept 15: 5(1)
    Sept 16: 5(2); Sept 17: 5(1); Sept 18: 3(1)
    Sept 19: 4(1); Sept 20: 3(1);

    Total: 100(20)
    Remaining: 20(10)
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