April 2021 Planking and Isometric Exercise Challenge

jeffrey_ad

If you are new to posting on this thread, or if you are new to planking and isometric exercises, we welcome you! If you are returning from a previous thread, we welcome you, too.

There are no set challenges - this is a mixed-ability / mixed-experience / everyone welcome group.

Just pick the target that you would like to achieve this month and post updates throughout the month as you work toward your target.

If you are new to planking it is a good idea to start with as little as 10 or 15 seconds and build up over time.

Here is an example 30-day plank challenge for beginners



Feel free to share your variations and challenges.

Happy planking!

dewit

Previously, we were here
https://community.myfitnesspal.com/en/discussion/10826037/60-minutes-per-month-plank-isometric-challenge-march-2021#latest

Thanks so much, Jeffrey, for keeping this going! 🌻

MaltedTea

Hello again plank pals lol! I last participated in this group in October 2020. This month, I'm going to tackle the "15 Minute Advanced Plank Workout" from Women's Mag again.

Those planks with front raises will defeat and humble me no longer! I did some with my 8 lb DB earlier this week without crying like a baby (errm, which happened the first time I tried this workout sometime last year).

I'll do this 15-minute workout 3x weekly (M-W-F) alongside another program I've yet to choose.

Here goes nothing!

dewit

I'm in for April, because I like the side-effects 😉. My goals for the month:
• 75 to 100 min (and not 1 more!) of planks
• lower body isometrics
(including, but not limited to, wall sits)
• more than 10 push-ups in a row.

Planks vitae 😀 (in minutes):

March 2021: 125 planks + 15 push-ups in a row

February 2021: 105 planks. Month's PR 5:30 wall sit + 10-8-8-6 pushups in a workout

January 2021: 120 planks + 115 legs isometrics

December 2020: 115 planks and 100 legs

November 2020: 117 planks and 111 legs isometrics. PB: 10 pushups, 6 min wall sit

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!!!)

sweetdaisy13

Hello, I'm new to this thread and looking forward to taking part in this challenge. I also run and am hoping these exercises will help with my running, increase strength and help prevent injuries.

I don't have a specific goal in terms of how many planks I'll do this month, as I'm new to this, but I hope to do some planks each day and a short isometric workout such as Bullworker or a few of the Minus The Gym isometric exercises a couple of times a week, to get me started.

Today I did the Bullworker Total Body Isometric Exercise Workout 8 mins), followed by 2 x 45 second straight arm planks.

sweetdaisy13

Straight arm planks: 2 x 30 seconds
Forearm planks: 2 x 30 seconds
Press ups: 3 x 5 reps

dewit

My goals for the month:
• 75 to 100 min (and not 1 more!) of planks
• lower body isometrics
• more than 10 push-ups in a row.

4/1: 4:00 with Heather Robertson + 1:00
4/2: 5:00 with Caroline Girvan. During workout: 1:30 wall sits.

Total planks so far: 10:00
Legs Isometrics: 1:30

lazycat2018

April goal: 100 minutes mixed planks (100 minutes other isometrics)

Starting a little later this month,
Apr 3: 5(5)

sweetdaisy13

Today:
Straight arm planks: 2 x 30 seconds
Forearm planks: 2 x 30 seconds
Wall sit: 2 x 30 seconds
Sumo squat: 2 x 30 seconds

April total:
Straight arm planks: 3 mins
Forearm planks: 2 mins
Wall sit: 1 minute
Sumo squats: 1 minute
Press-ups: 15 reps

lesdarts180

Thanks @jeffrey_ad for kicking this off again.
I am going through a difficult time but I will try to restart the planking habit. Exercise is good for my mental health as well as physical. I need all the help I can get.

I have missed three days but I have done 4 minutes today.

dewit

@lesdarts180, I am thankfull for having you back! 💐 I wanted to click Hug, Like and Inspiring on your post, all at once!

dewit

My goals for the month:
• 75 to 100 min (and not 1 more!) of planks
• lower body isometrics
• more than 10 push-ups in a row.

4/1: 4:00 with Heather Robertson + 1:00
4/2: 5:00 with Caroline Girvan. During workout: 1:30 wall sits.

4/3: 20 min isometrics with growingannanas. I skipped the handstand. Maybe I will have the courage to try it by the end of the month? The workout was 5:00 planks and 10:00 legs.

4/4: 5:00 planks with Lille Sabri, v. doable 👍

Total planks so far: 20:00
Legs Isometrics: 11:30

sweetdaisy13

Today:
Straight arm planks: 3 x 30 seconds
Forearm planks: 3 x 30 seconds
Calf raises: 2 x 30
Static lunges: 2 x 30 seconds
Active beast: 2 x 30 seconds

April total:
Straight arm planks: 3 mins
Forearm planks: 2 mins
Wall sit: 1 minute
Sumo squats: 1 minute
Calf raises: 1 minute
Static lunges: 1 minute
Active beast: 1 minute
Press-ups: 15 reps

lesdarts180

I'm going for an easy 60 minutes this month. I foresee quite a few rest days and I need to work back to my usual 6 to 8 minutes a day.

01/04 rest day
02/04 rest day
03/04 rest day
04/04 4 mins mixed planks
05/04 4 mins mixed planks

Total 8 minutes
Remaining 52 minutes

lazycat2018

April goal: 100 minutes mixed planks (100 minutes other isometrics)

Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)

Total: 12(12)
Remaining: 88(88)

lazycat2018

April goal: 100 minutes mixed planks (100 minutes other isometrics)

Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)
Apr 6: 6(6);

Total: 18(18)
Remaining: 82(82)

dewit

My goals for the month:
• 75 to 100 min (and not 1 more!) of planks
• lower body isometrics
• more than 10 push-ups in a row.

4/1: 4:00 with Heather Robertson + 1:00
4/2: 5:00 with Caroline Girvan. During workout: 1:30 wall sits.
4/3: 20 min isometrics with growingannanas. I skipped the handstand. Maybe I will have the courage to try it by the end of the month? The workout was 5:00 planks and 10:00 legs.

I ended up doing a workout on Sunday which had more planks in it... So

4/4: 5:00 planks with Lille Sabri, v. doable 👍
+ 3:00 during HIIT (or more 🤷‍♀️)

4/5: rest day (plank-wise), but got 15 pushups in (last 3 were a struggle, but I got myself off the ground). The strength workout had some legs isometrics in, I would say roughly 3:00 in total.


Total planks so far: 23:00
Legs Isometrics: 14:30
PRs April: 15 pushups

lazycat2018

April goal: 100 minutes mixed planks (100 minutes other isometrics)

Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)
Apr 6: 6(6); April 7: 6(6);

Total: 24(24)
Remaining: 76(76)

Starting an additional abs challenge, slightly modified from the previous time, a few years ago.

Day 1: April 7:
Sit ups: 20
Crunches: 30
Leg raises: 20
Push ups: 20 (on my knees so far, hope to build up to proper ones)

MaltedTea

Mmmk, so this is the first full week of the month which means I've done the Monday and now Wednesday workouts. Somewhat: I leveled down to a smaller weight and am doing fewer rounds.

After using my 8 lb DB with MUCH effort on Monday to do only half the workout, I went on a humbled quest to find a 5 lb DB. Workout gear is hard to find since so many people are creating their home gyms for the first time. I found a pink DB on Monday but refused to buy it.

Yesterday, I went to my favorite local gym supplier. And while he didn't have small DBs left, there was a 5 lb kettlebell. Who knew they were even made so tiny!?

So, I did two sets of the workout today. Yes, however only 2 rounds - STILL not three - because I realized that my issue may not be the weight. Sigh...it may be weak shoulders.

I'll continue on with the workout but, to be safe, I'll also incorporate some shoulder strengthening exercises and set an appointment with a sports-focused physiotherapist I know.

Now, may I introduce to you - "Katie-Bella" - the cutest KB/paperweight in the world...

jeffrey_ad

My Goal is 60
I do six sets of 30s planks

Nothing to see here

Apr 1 3:00 (6x30s)
Apr 2 3:00 (6x30s)
Apr 3 rest day
Apr 4 rest day
Apr 5 3:00 (6x30s)
Apr 6 3:00 (6x30s)
Apr 7 3:00 (6x30s)
Total 15
Remaining 45

sweetdaisy13

Today:

Straight arm planks: 1 min
Forearm planks: 1 min
Wall sit: 1 min
Sumo squats: 1 min
Calf raises: 1 min
Active beasts: 2 x 30 seconds
Glute bridge: 2 x 30 seconds
Superman: 2 x 30 seconds
Press-ups: 15 reps

April Totals:

Planks: 8 mins 30 seconds
Isometric exercises: 19 mins
Press-ups: 30 reps

dewit

My goals for the month:
• 100 min of planks
• lower body isometrics
• more than 10 push-ups in a row.

4/1: 4:00 with Heather Robertson + 1:00
4/2: 5:00 with Caroline Girvan. During workout: 1:30 wall sits.
4/3: 20 min isometrics with growingannanas. I skipped the handstand. Maybe I will have the courage to try it by the end of the month? The workout was 5:00 planks and 10:00 legs.

I ended up doing a workout on Sunday which had more planks in it... So

4/4: 5:00 planks with Lille Sabri, v. doable 👍
+ 3:00 during HIIT (or more 🤷‍♀️)

4/5: rest day (plank-wise), but got 15 pushups in (last 3 were a struggle, but I got myself off the ground). The strength workout had some legs isometrics in, I would say roughly 3:00 in total.

4/6: Planks: 3:00 during workout + 3:00 Bowflex. Isometrics (legs): 4:00 wall sit (hard! 😐)

4/7: 5:00 planks


Total planks so far: 33:00
Legs Isometrics: 18:30
PRs April: 15 pushups

sweetdaisy13

Hi @dewit, did you do one wall sit for 4 minutes or did you do shorter reps and that was the total time spent doing them?

I did a wall sit for 1 minute yesterday and I found it hard. Couldn't possibly imagine doing it for 4 mintes though.

dewit

sweetdaisy13 wrote: »

Hi @dewit, did you do one wall sit for 4 minutes or did you do shorter reps and that was the total time spent doing them?

4 min straight! It gets hard by min 2, it's then just mind over matter and resisting the pain. 🤨 My PR was 7 min, but I was busy watching a talk, so not sure about the form. If I train enough, I can resist the pain for 6 min, though!

lazycat2018

April goal: 100 minutes mixed planks (100 minutes other isometrics)

Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)
Apr 6: 6(6); April 7: 6(6); Apr 8: 5(5)

Total: 29(29)
Remaining: 71(71)

Starting an additional abs challenge, slightly modified from the previous time, a few years ago.

Day 1: April 7:
Sit ups: 20
Crunches: 30
Leg raises: 20
Push ups: 20 (on my knees so far, hope to build up to proper ones)

Day 2: April 8:
Sit ups: 30
Crunches: 40
Leg raises: 30
Push ups: 5 half push ups from straight arms plank position (funny that I do planks, can hold this plank position for 1 to 3 minutes at a time but cannot do a full push up. Well, this is just the beginning)

sweetdaisy13

Wow! @dewit, that's impressive. One of my knees has only recently stopped hurting after I fell whilst running in November and split it open. So I'm taking it easy as don't want to put too much pressure on my knees, but what you are doing is amazing!

sweetdaisy13

Today:
Straight arm planks: 3 x 45 seconds
Forearm planks: 3 x 45 seconds
Wall sit: 2 x 30 seconds
Sumo squats: 2 x 30 seconds
Calf raises: 2 x 30 seconds
Static lunges: 2 x 30 seconds
Active beasts: 2 x 30 seconds
Glute bridge: 2 x 30 seconds
Press-ups: 10 reps

April Total:
Planks: 13 minutes
Isometric exercises: 25 minutes
Press-ups: 40 reps

Feeling quite tired today, having said that, I am now starting to feel the benefits of these exercises. I feel I'm getting a much better workout doing these than I am from a 10 minute HIIT session. Maybe because I'm new to doing them, or that they are much gentler on my joints than the usual jumping about you get from doing a HIIT session?

Either way, I'll continue to do them. Maybe I was a bit optimistic stating I would initially do them daily, as I was aching yesterday from the previous day's exercises, so needed a rest day.

lesdarts180

Goal 60 minutes.

01/04 rest day
02/04 rest day
03/04 rest day
04/04 4 mins mixed planks
05/04 4 mins mixed planks
06/04 none
07/04 none
08/04 none
09/04 4 mins mixed planks

Total 12 minutes
Remaining 48 minutes

My life has been turned upside down by my son’s illness (Brain tumour). I have been travelling up to their home a lot over the last few weeks. He died on March 18th and his funeral was on Wednesday April 7th.
I'm in a mess but it will be good to get back to some normal routines and exercise is a vital tool.

lazycat2018

April goal: 100 minutes mixed planks (100 minutes other isometrics)

Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)
Apr 6: 6(6); April 7: 6(6); Apr 8: 5(5)
Apr 9: 5(5);

Total: 34(34)
Remaining: 66(66)

Starting an additional abs challenge, slightly modified from the previous time, a few years ago.

Day 1: April 7:
Sit ups: 20
Crunches: 30
Leg raises: 20
Push ups: 20 (on my knees so far, hope to build up to proper ones)

Day 2: April 8:
Sit ups: 30
Crunches: 40
Leg raises: 30
Push ups: 5 half push ups from straight arms plank position

Day 3: April 9:
Sit ups: 40
Crunches: 50
Leg raises: 40
5 full push ups, not a perfect form, still...

Day 4: Rest day

lazycat2018

April goal: 100 minutes mixed planks (100 minutes other isometrics)

Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)
Apr 6: 6(6); April 7: 6(6); Apr 8: 5(5)
Apr 9: 5(5); April 10: 5(5);

Total: 39(39)
Remaining: 61(61)

dewit

My goals for the month:
• 100 min of planks
• lower body isometrics
• more than 10 push-ups in a row.

4/1: 4:00 with Heather Robertson + 1:00
4/2: 5:00 with Caroline Girvan. During workout: 1:30 wall sits.
4/3: 20 min isometrics with growingannanas. I skipped the handstand. Maybe I will have the courage to try it by the end of the month? The workout was 5:00 planks and 10:00 legs.

I ended up doing a workout on Sunday which had more planks in it... So

4/4: 5:00 planks with Lille Sabri, v. doable 👍
+ 3:00 during HIIT (or more 🤷‍♀️)

4/5: rest day (plank-wise), but got 15 pushups in (last 3 were a struggle, but I got myself off the ground). The strength workout had some legs isometrics in, I would say roughly 3:00 in total.

4/6: Planks: 3:00 during workout + 3:00 Bowflex. Isometrics (legs): 4:00 wall sit (hard! 😐)

4/7: 5:00 planks

4/8: 5:00 during Le Sweat HIIT session
4/9: 5:00 with Caroline Girvan + 3:00 wall sit
4/10: 2:00 during back/biceps workout + 2:00 wall sit (didn't manage the 20 min isometrics with growingannanas, unfortunatelly)

Total planks so far: 45:00
Legs Isometrics: 23:30
PRs April: 15 pushups