60 Minutes per Month Plank/Isometric Challenge - November 2020
jeffrey_ad
Posts: 789 Member
in Challenges
Welcome to November!
This is an easy plank and isometric exercise challenge that can be done at home. This challenge started as a plank challenge, but has evolved to include other isometric exercises. 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/10811481/60-minutes-per-month-plank-challenge-october-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
I've seen many people doing Joanna Soh's five-minute plank challenge
Classic:
https://www.youtube.com/watch?v=i-pxIfj1YeQ
New:
https://www.youtube.com/watch?v=6X1c79oyYV4
And here's a seven-minure plank challenge:
https://www.youtube.com/watch?v=RCTpvZlDc_s
Additional Isometric Exercises:
https://youtu.be/VH5F-dKoM98
Here's an Isometric Challenge:
Good luck with your challenge!
This is an easy plank and isometric exercise challenge that can be done at home. This challenge started as a plank challenge, but has evolved to include other isometric exercises. 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/10811481/60-minutes-per-month-plank-challenge-october-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/lismOShjHnAI've seen many people doing Joanna Soh's five-minute plank challenge
Classic:
https://www.youtube.com/watch?v=i-pxIfj1YeQNew:
https://www.youtube.com/watch?v=6X1c79oyYV4And here's a seven-minure plank challenge:
https://www.youtube.com/watch?v=RCTpvZlDc_sAdditional Isometric Exercises:
https://youtu.be/VH5F-dKoM98Here's an Isometric Challenge:
Good luck with your challenge!
1
Replies
-
The FIRST time in this challenge thread (AUG2020?), I tried the "15 Minute Advanced Plank Workout" where the front raises kicked my butt. It was such a frustration!
Just tried to do it again with my 8lb DB and while there's improvement, it's still a bit too sloppy. I can "front raise" a 3 lb bag of rice perfectly though 😂
So, while my upper body strength seems to be slightly improved, I'll opt for the "Isometric Challenge" for November.
Caveat: I'm slashing each session in half because I'm - as per usual - doing another workout routine for the month.5 -
I'm in. No specific goal ... Just improvement.
Starting tomorrow! Good luck everyone!
K3 -
November goal: 120 min planks (30 min bridges)
Nov 1: 4(1)1 -
1 Nov - 15 second plank. Didn't kill me. Lol.3
-
I'm in. Looking forward to it, elbow and straight arm planks for 1 minute2
-
Thank you, @jeffrey_ad 🌻
I'm aiming for 75 min of planks and 75 min of other isometric exercises (so far I've done sumo, bridges, wall sits, but I'm keen on trying new). At least!
Started determined (#noexcuses):
Nov 1st: 5:00 mixed planks + 5:00 wall sitPlanks vitae 😀:
Octomber 2020: 66, total 151 of isometrics
September: rest. Did some, during other workouts, but not explicitely/no counting.
August 2020: 125
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!!!)2 -
0:30 Right Leg Wall Sit
0:30 Left Leg Wall Sit
0:30 Elbow Plank
0:30 Right Plank
0:30 Left Plank
0:30 Right Lunge
0:30 Left Lunge
0:30 Low Push Up
0:30 V Sit-Up [X]
0:30 Superman
0:30 Back Bend MODIFIED
0:30 Bridge
TOTAL 6:00
Holding that V was shaky lol. As for the back bend, I did a modification for 30 seconds, then spent another 5 min trying to remember how I possibly did it so easily during my cheerleading days 🤔
Welp, there's the rest of the month to figure it out4 -
I'm baaaaack!
November Goal : 90 minutes (avg 3 min/day)
11/1: 3 – 1 min elbow, side x 2 (3 min)
Running total: 3.0 (3.0 running avg min/day)
4 -
November goal: 120 min planks (30 min bridges)
Nov 1: 4(1); Nov 2: 4(1);2 -
I'm aiming for 75 min of planks and 75 min of other isometrics or more.
Nov 1st: 5:00 mixed planks + 5:00 wall sit
Nov 2nd:
1st session, 10 min isometrics for legs:
2 x 30s one leg wall sit (killer, @MaltedTea)
5 min of glute bridges
2 x 1:30 static lunges
1 min sumo "squat"
2nd session will be planks, but bear with me, I need to catch my breath 😀Planks vitae 😀:
Octomber 2020: 66, total 151 of isometrics
September: rest. Did some, during other workouts, but not explicitely/no counting.
August 2020: 125
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!!!)
3 -
I'm aiming for 75 min of planks and 75 min of other isometrics or more.
Nov 1st: 5:00 mixed planks + 5:00 wall sit
Nov 2nd:
1st session: 10:00 isometrics for legs:
2 x 30s one leg wall sit (killer, @MaltedTea)
5 min of glute bridges
2 x 1:30 static lunges
1 min sumo "squat"
2nd session: 5:00 planks
1 min beast smth, on all4s + bowflex 3:00 + 1:00 extra, to round it up! 💪Planks vitae 😀:
Octomber 2020: 66, total 151 of isometrics
September: rest. Did some, during other workouts, but not explicitely/no counting.
August 2020: 125
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!!!)2 -
2 Nov
20 sec plank
15 crunches
20 sit ups
30 squats
Done for today.
4 -
November Goal : 90 minutes (avg 3 min/day)
11/1: 3 – 1 min elbow, side x 2 (3 min)
11/2: 3.5 min mixed planks to Gangnam Style – music makes it better (3.5)
Running total: 6.5 (3.25 running avg min/day)3 -
3x 1 minute planks today
1x 1 minute plank yesterday
4 down. 26 to go5 -
Sure, what the heck - I can do 30 sec of planks every day for a week. . . then will re-evaluate next week5
-
November goal: 120 min planks (100 min other isometrics)
Nov 1: 4(1); Nov 2: 4(2); Nov 3: 4(2)
Total: 12(5)
Remaining: 108(95)
I've seen some interesting isometrics in this thread, tried some, like the V sit up, really feel the burn, will try some more as another lockdown is near in the UK and I will have more time for exercise.3 -
This sounds like fun, I feel like the original 60min challenge isn't an impossible task, but won't be easy either.
Nov 3: 1
Total: 1
Remaining: 59
4 -
Planks November - Goal 60 minutes
1 - 30 sec x 4
2 - 30 sec x 4
3 - 60 sec x 2
Total - 6 minutes3 -
November Goal : 90 minutes (avg 3 min/day)
11/1: PM: 3 – 1 min elbow, side x 2 (3 min)
11/2: PM: 3.5 min mixed planks to Gangnam Style – music makes it better (3.5)
11/3: AM: 5 min mixed planks, Shake it Off & partial Love Shack; PM:3.5 min mixed planks, 3 (8.5)
Running total:15 (5.0 running avg min/day)
3 -
I'm aiming for 75 min of planks and 75 min of other isometrics or more.
Nov 1st: 5:00 mixed planks + 5:00 wall sit
Nov 2nd:
10:00 isometrics for legs:
• 2 x 30s one leg wall sit (killer, @MaltedTea)
• 5:00 of glute bridges
• 2 x 1:30 static lunges
• 1:00 sumo "squat"
5:00 planks
• 1:00 beast on all4s
• 3:00 bowflex
• 1:00 mixed, to round it up! 💪
Nov 3:
4:00 planks:
• 6×30s during HR workout
• 2x30s one arm plank
10:00 isometrics for legs/glutes
• 2x30s chair sit
• 4:00 wall sit
• 5:00 bridge (phew, not easy!)
Total/PB:
Planks: 14:00
Isometrics for legs: 25:00
Pushups: 10
PB Wall sit: 5:00 (this month)Planks vitae 😀 (in minutes):
Octomber 2020: 66, total 151 of isometrics
September: rest. Did some, during other workouts, but not explicitely/no counting.
August 2020: 125
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!!!)3 -
November goal: 120 min planks (100 min other isometrics)
Nov 1: 4(1); Nov 2: 4(2); Nov 3: 4(2)
Nov 4: 5(3);
Total: 17(8)
Remaining: 103(92)
My other isometrics today were 1 minute bridge, v sit up and back butterfly(this one's the hardest)2 -
lazycat2018 wrote: »November goal: 120 min planks (100 min other isometrics)
Nov 1: 4(1); Nov 2: 4(2); Nov 3: 4(2)
Nov 4: 5(3);
Total: 17(8)
Remaining: 103(92)
My other isometrics today were 1 minute bridge, v sit up and back butterfly(this one's the hardest)
Sorry! According to Google, it's not called back butterfly but Superman, ha1 -
I'm in again for 120 minutes.
Thanks @jeffrey_ad
01/11 none
02/11 4 mins mixed planks
03/11 8 mins mixed planks
Total 12 minutes
3 -
Nov 3: 2
Total: 2
Remaining: 58
Got an extra minute in yesterday. Hoping to keep doing 2x 1min per day for the next week or so, then see what I can do about adding the extra time I need to catch up in.
3 -
I'm aiming for 75 min of planks and 75 min of other isometrics or more.
Nov 1st: 5:00 mixed planks + 5:00 wall sit
Nov 2nd:
10:00 isometrics for legs:
• 2 x 30s one leg wall sit (killer, @MaltedTea)
• 5:00 of glute bridges
• 2 x 1:30 static lunges
• 1:00 sumo "squat"
5:00 planks
• 1:00 beast on all4s
• 3:00 bowflex
• 1:00 mixed, to round it up! 💪
Nov 3:
4:00 planks:
• 6×30s during HR workout
• 2x30s one arm plank
10:00 isometrics for legs/glutes
• 2x30s chair sit
• 4:00 wall sit
• 5:00 bridge (phew, not easy!)
Nov 4:
4:00 Heather Robertson ❤ plank challenge
3:00 wall sit + 4:00 bridges
Also did some with my kids, trainers' substitute for banned team sports... 💪
Total/PB:
Planks: 18:00
Isometrics for legs: 32:00
Pushups: 10
Wall sit: 5:00 (this month)Planks vitae 😀 (in minutes):
Octomber 2020: 66, total 151 of isometrics
September: rest. Did some, during other workouts, but not explicitely/no counting.
August 2020: 125
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!!!)
2 -
4 x 1min planks =6 minutes monthly total4
-
I'll do 60 minutes planking. Still thinking about additional isometrics.
Nov 1 rest day
Nov 2 3:00 (6x30s)
Nov 3 3:00 (6x30s)
Nov 4 3:00 (6x30s)
Total 9
Remaining 51
1 -
November Goal : 90 minutes (avg 3 min/day)
11/1: PM: 3 – 1 min elbow, side x 2 (3 min)
11/2: PM: 3.5 min mixed planks to Gangnam Style – music makes it better (3.5)
11/3: AM: 5 min mixed planks, Shake it Off & partial Love Shack; PM:3.5 min mixed planks, 3 (8.5)
11/4: PM: 4 min mixed planks, Let’s Get Loud (4)
Running total:19 (4.75 running avg min/day)
3 -
November goal: 120 min planks (100 min other isometrics)
Nov 1: 4(1); Nov 2: 4(2); Nov 3: 4(2)
Nov 4: 5(3); Nov 5: 5(5);
Total: 22(13)
Remaining: 98(87)2 -
Nov 3: 2
Nov 4: 1
Total: 3
Remaining: 57
Only 1 minute yesterday, didn't get around to it until later in the day.3
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