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May 2021 Planking and Isometric Exercise Challenge

24

Replies

  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 60
    May 1 rest day
    May 2 rest day
    May 3 3:00 (6x30s)
    May 4 3:00 (6x30s)
    May 5 3:00 (6x30s)
    May 6 3:00 (6x30s)
    May 7 rest day
    May 8 rest day
    May 9 rest day
    May 10 3:00 (6x30s)
    Total 15
    Remaining 45
  • dewit
    dewit Posts: 1,468 Member
    Goals:
    * 100 mins of planks
    * the 20 min workout of growingannanas x 3
    * 20 pushups
    * 6:00 on the wall sit (or more)
    5/1: none
    5/2: 4:00 planks during Tabata with Heather R
    5/3: 6:00 plank challenge (Heather Robertson)
    5/4: none, but 19 pushups!
    5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics
    5/6: 6:00 planks + 6:00 wall sit + 17 pushups

    5/7: I remembered! 4:00 during Caroline's Epic (day 30) pushups round 🙈. Just because!
    5/8: 5:00 planks, own mix + 🥁 20 pushups!

    5/8: 4:00 planks + 0:45 V-SitUp, during low intensity workout with Rachel Gulotta
    5/9: 4:00 during Tabata w. Rachel Gulotta

    Adding another goal - Pamela Rief's 7 min plank workout, unmodified

    Total: 39:00 planks, 11:00 legs&glutes
    PRs:
    * 19 pushups on 5/4
    * 20 pushups on 5/8
    * 6 min wallsit on 5/6

  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    My May goal is 100(120)

    May 1: 2(5); May 2: 2(2); May 3: 3(4)
    May 4: 4(5); May 5: 5(7); May 6: 6(5)
    May 7: 6(5); May 8: 5(5); May 9: 4(6)
    May 10: 5(5); May 11: 5(5);

    Total: 47(54)
    Remaining: 53(66)
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited May 2021
    May 11

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:00 Total Hold Time (Goal 8:00)

    May Totals

    Superman - 3:00
    Forearm Plank - 3:00
    Side Leg Raise (left/right) - 3:00 / 3:00
    Side Plank (left/right) - 3:00 / 3:00
    Hollow Hold - 3:00
    Reverse Plank - 3:00
    Front Kick Hold (left/right) - 3:00 / 3:00
    Side Kick Hold (left/right) - 3:00 / 3:00
    Back Kick Hold (left/right) - 3:00 / 3:00
    Squat Hold - 3:00
    Calf Raise - 3:00

    48:00 Total Hold Time (Goal 2:00:00)
  • dewit
    dewit Posts: 1,468 Member
    Goals:
    * 100 mins of planks
    * the 20 min workout of growingannanas x 3
    * 20 pushups
    * 6:00 on the wall sit (or more)
    5/1: none
    5/2: 4:00 planks during Tabata with Heather R
    5/3: 6:00 plank challenge (Heather Robertson)
    5/4: none, but 19 pushups!
    5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics
    5/6: 6:00 planks + 6:00 wall sit + 17 pushups
    5/7: I remembered! 4:00 during Caroline's Epic (day 30) pushups round 🙈. Just because!
    5/8: 5:00 planks, own mix + 🥁 20 pushups!

    5/9: 4:00 planks + 0:45 V-SitUp, during low intensity workout with Rachel Gulotta
    5/10: 4:00 during Tabata w. Rachel Gulotta

    5/11: 6:00 planks during Epic. There are some leg isometrics here and there in the video workouts, too.

    Adding another goal - Pamela Rief's 7 min plank workout, unmodified

    Total: 45:00 planks, 11:00 legs&glutes
    PRs:
    * 19 pushups on 5/4
    * 20 pushups on 5/8
    * 6 min wallsit on 5/6
  • dewit
    dewit Posts: 1,468 Member
    @lazycat2018 and @WhatMeRunning , you are doing great! 👏
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    I realized halfway through my routine that I was planning to only do these on Mon, Tues, Thurs and Fri. So I will either wind up with exta time or will take one of the next two days off depending how things feel.

    May 11

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:00 Total Hold Time (Goal 8:00)

    May Totals

    Superman - 3:30
    Forearm Plank - 3:30
    Side Leg Raise (left/right) - 3:30 / 3:30
    Side Plank (left/right) - 3:30 / 3:30
    Hollow Hold - 3:30
    Reverse Plank - 3:30
    Front Kick Hold (left/right) - 3:30 / 3:30
    Side Kick Hold (left/right) - 3:30 / 3:30
    Back Kick Hold (left/right) - 3:30 / 3:30
    Squat Hold - 3:30
    Calf Raise - 3:30

    48:00 Total Hold Time (Goal 2:00:00)
  • sweetdaisy13
    sweetdaisy13 Posts: 357 Member
    Today:
    Straight arm planks: 2 x 1 min, 2 x 30 secs
    Reverse planks: 2 x 1 min, 2 x 30 secs
    Forearm planks: 2 x 1 min, 2 x 30 secs
    Wall sits: 2 x 45 secs
    Sumo squats: 2 x 45 secs
    Calf raises: 2 x 45 secs
    Glute bridges: 2 x 45 secs
    Active beasts: 2 x 45 secs
    Hollow body tuck holds: 2 x 45 secs
    Press-ups: 2 x 12 reps

    May Total:
    Planks: 31 mins
    Isometrics: 30 mins
    Press-ups: 74 reps
  • lesdarts180
    lesdarts180 Posts: 3,240 Member
    Goal 80 minutes.

    01/05 4 mins mixed planks
    02/05 4 mins mixed planks
    03/05 rest day
    04/05 rest day
    05/05 rest day
    06/05 6 mins mixed planks
    07/05 6 mins mixed planks
    08/05 6 mins mixed planks
    09/05 rest day
    10/05 6 mins mixed planks
    11/05 6 mins mixed planks
    12/05 6 mins mixed planks

    Total 44 minutes
    Remaining 36 minutes
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    dewit wrote: »
    @lazycat2018 and @WhatMeRunning , you are doing great! 👏

    Thank you 🤸‍♀️
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    My May goal is 100(120)

    May 1: 2(5); May 2: 2(2); May 3: 3(4)
    May 4: 4(5); May 5: 5(7); May 6: 6(5)
    May 7: 6(5); May 8: 5(5); May 9: 4(6)
    May 10:5(5); May 11:5(5); May 12:5(5)
    May 13:5(5);


    Total: 57(64)
    Remaining: 43(56)
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited May 2021
    Thanks @dewit you are doing amazing yourself! As is everyone else!

    May 13

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:00 Total Hold Time (Goal 8:00)

    May Totals

    Superman - 4:00
    Forearm Plank - 4:00
    Side Leg Raise (left/right) - 4:00 / 4:00
    Side Plank (left/right) - 4:00 / 4:00
    Hollow Hold - 4:00
    Reverse Plank - 4:00
    Front Kick Hold (left/right) - 4:00 / 4:00
    Side Kick Hold (left/right) - 4:00 / 4:00
    Back Kick Hold (left/right) - 4:00 / 4:00
    Squat Hold - 4:00
    Calf Raise - 4:00

    1:04:00 Total Hold Time (Goal 2:00:00)
  • dewit
    dewit Posts: 1,468 Member
    Goals:
    * 100 mins of planks
    * the 20 min workout of growingannanas x 3
    * 20 pushups
    * 6:00 on the wall sit (or more)
    5/1: none
    5/2: 4:00 planks during Tabata with Heather R
    5/3: 6:00 plank challenge (Heather Robertson)
    5/4: none, but 19 pushups!
    5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics
    5/6: 6:00 planks + 6:00 wall sit + 17 pushups
    5/7: I remembered! 4:00 during Caroline's Epic (day 30) pushups round 🙈. Just because!
    5/8: 5:00 planks, own mix + 🥁 20 pushups!
    5/9: 4:00 planks + 0:45 V-SitUp, during low intensity workout with Rachel Gulotta
    5/10: 4:00 during Tabata w. Rachel Gulotta
    5/11: 6:00 planks during Epic. There are some leg isometrics here and there in the video workouts, too.

    5/12: none, super busy and sleep deprived
    5/13: 5:00 wall sit + 6:00 planks with HasFit, during their 20 min HIIT. Still super busy...

    Adding another goal - Pamela Rief's 7 min plank workout, unmodified

    Total: 50:00 planks, 16:00 legs&glutes
    PRs:
    * 19 pushups on 5/4
    * 20 pushups on 5/8
    * 6 min wallsit on 5/6
  • sweetdaisy13
    sweetdaisy13 Posts: 357 Member
    edited May 2021
    Only time for a few planks today. Hope to do more over the weekend.

    Today:
    Straight arm planks: 4 x 30 secs
    Reverse planks: 4 x 30 secs
    Forearm planks: 4 x 30 secs

    May Total:
    Planks: 37 mins
    Isometrics: 30 mins
    Press-ups: 74 reps
  • lesdarts180
    lesdarts180 Posts: 3,240 Member
    Goal 90 minutes.

    01/05 4 mins mixed planks
    02/05 4 mins mixed planks
    03/05 rest day
    04/05 rest day
    05/05 rest day
    06/05 6 mins mixed planks
    07/05 6 mins mixed planks
    08/05 6 mins mixed planks
    09/05 rest day
    10/05 6 mins mixed planks
    11/05 6 mins mixed planks
    12/05 6 mins mixed planks
    13/05 none
    14/05 6 mins mixed planks

    Total 50 minutes
    Remaining 40 minutes

    I've adjusted my goal up to 90 minutes.

    I had a bad day yesterday - it was raining all morning so I didn't go out on my bike in the morning and I got sad. Picked up in the afternoon but I wasn't in the mood for planks.
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited May 2021
    I added in one additional hold to my routine this morning, an adductor ball squeeze.

    May 14

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Adductor Ball Squeeze - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:30 Total Hold Time (Goal 8:30)

    May Totals

    Superman - 4:30
    Forearm Plank - 4:30
    Side Leg Raise (left/right) - 4:30 / 4:30
    Side Plank (left/right) - 4:30 / 4:30
    Hollow Hold - 4:30
    Reverse Plank - 4:30
    Adductor Ball Squeeze - 30 secs
    Front Kick Hold (left/right) - 4:30 / 4:30
    Side Kick Hold (left/right) - 4:30 / 4:30
    Back Kick Hold (left/right) - 4:30 / 4:30
    Squat Hold - 4:30
    Calf Raise - 4:30

    1:12:30 Total Hold Time (Goal 2:00:00)
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 60
    May 1 rest day
    May 2 rest day
    May 3 3:00 (6x30s)
    May 4 3:00 (6x30s)
    May 5 3:00 (6x30s)
    May 6 3:00 (6x30s)
    May 7 rest day
    May 8 rest day
    May 9 rest day
    May 10 3:00 (6x30s)
    May 11 3:00 (6x30s)
    May 12 3:00 (6x30s)
    May 13 3:00 (6x30s)
    May 14 3:00 (6x30s)
    Total 27
    Remaining 33

  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    My May goal is 100(120)

    May 1: 2(5); May 2: 2(2); May 3: 3(4)
    May 4: 4(5); May 5: 5(7); May 6: 6(5)
    May 7: 6(5); May 8: 5(5); May 9: 4(6)
    May 10:5(5); May 11:5(5); May 12:5(5)
    May 13:5(5); May 14:(2) ended my day in A&E; May 15: 5(5);


    Total: 62(71)
    Remaining: 38(49)
  • sweetdaisy13
    sweetdaisy13 Posts: 357 Member
    Oh no @lazycat2018, sorry to read you've been in A&E, hope you're Ok?
  • sweetdaisy13
    sweetdaisy13 Posts: 357 Member
    edited May 2021
    I've changed my workout slightly after doing some reading on how long you should hold a plank/isometric exercise. Apparently a hold of 30 seconds is more than enough time to contract your muscles, therefore I've reverted back to 30 second holds and trying to increase reps.

    Today:
    Straight arm planks: 4 x 30 secs
    Reverse planks: 4 x 30 secs
    Forearm planks: 4 x 30 secs
    Wall sit: 4 x 30 secs
    Calf raise: 4 x 30 secs
    Glute bridge: 4 x 30 secs
    Hollow body tuck hold: 4 x 30 secs
    Press-ups: 2 x 10 reps

    May Total:
    Planks: 43 minutes
    Isometrics: 38 minutes
    Press-ups: 94 reps
  • dewit
    dewit Posts: 1,468 Member
    sweetdaisy13 wrote: »
    I've changed my workout slightly after doing some reading on how long you should hold a plank/isometric exercise. Apparently a hold of 30 seconds is more than enough time to contract your muscles, therefore I've reverted back to 30 second holds and trying to increase reps.

    Smart decision and thanks for sharing! I've done it this way most of the times, because I started by doing video plank workouts and the majority of instructors do 30s. I thought it was a personal preferrence, we each have different goals. So thanks again for sharing, @sweetdaisy13 ⚘

    @lazycat2018 , I hope too that you or the person you visited in A&E are okay!
  • dewit
    dewit Posts: 1,468 Member
    Goals:
    * 100 mins of planks
    * the 20 min workout of growingannanas x 3
    * 20 pushups
    * 6:00 on the wall sit (or more)
    5/1: none
    5/2: 4:00 planks during Tabata with Heather R
    5/3: 6:00 plank challenge (Heather Robertson)
    5/4: none, but 19 pushups!
    5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics
    5/6: 6:00 planks + 6:00 wall sit + 17 pushups
    5/7: I remembered! 4:00 during Caroline's Epic (day 30) pushups round 🙈. Just because!
    5/8: 5:00 planks, own mix + 🥁 20 pushups!
    5/9: 4:00 planks + 0:45 V-SitUp, during low intensity workout with Rachel Gulotta
    5/10: 4:00 during Tabata w. Rachel Gulotta
    5/11: 6:00 planks during Epic. There are some leg isometrics here and there in the video workouts, too.
    5/12: none, super busy and sleep deprived
    5/13: 5:00 wall sit + 6:00 planks with HasFit, during their 20 min HIIT. Still super busy...

    5/14: 4:00 planks, but I am not doing this Video ever again! Ellbow plank, then lateral x 2, then face up. Each 1min. Just weird.

    5/15: 4:30 planks during Epic, all obliques!

    Adding another goal - Pamela Rief's 7 min plank workout, unmodified

    Total: 58:30 planks, 16:00 legs&glutes
    PRs:
    * 19 pushups on 5/4
    * 20 pushups on 5/8
    * 6 min wallsit on 5/6

  • sweetdaisy13
    sweetdaisy13 Posts: 357 Member
    Today:
    Straight arm planks: 5 x 30 secs
    Reverse planks: 5 x 30 secs
    Forearm planks: 5 x 30 secs
    Wall sit: 4 x 30 secs
    Calf raise: 4 x 30 secs
    Glute bridge: 4 x 30 secs
    Hollow body tuck hold: 4 x 30 secs
    Press-ups: 2 x 13 reps

    May Total:
    Planks: 50 mins 30 secs
    Isometrics: 46 minutes
    Press-ups: 120 reps
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited May 2021
    Normally I would forego this routine on Sunday in support of a long run, but since I'm not running today it seems I should do this. It served very well as warm up for some HIIT doing 8x20 Squat Jumps.

    May 16

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Adductor Ball Squeeze - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:30 Total Hold Time (Goal 8:30)

    May Totals

    Superman - 5:00
    Forearm Plank - 5:00
    Side Leg Raise (left/right) - 5:00 / 5:00
    Side Plank (left/right) - 5:00 / 5:00
    Hollow Hold - 5:00
    Reverse Plank - 5:00
    Adductor Ball Squeeze - 1:00
    Front Kick Hold (left/right) - 5:00 / 5:00
    Side Kick Hold (left/right) - 5:00 / 5:00
    Back Kick Hold (left/right) - 5:00 / 5:00
    Squat Hold - 5:00
    Calf Raise - 5:00

    1:21:00 Total Hold Time (Goal 2:00:00)
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    My May goal is 100(120)

    May 1: 2(5); May 2: 2(2); May 3: 3(4)
    May 4: 4(5); May 5: 5(7); May 6: 6(5)
    May 7: 6(5); May 8: 5(5); May 9: 4(6)
    May 10:5(5); May 11:5(5); May 12:5(5)
    May 13:5(5); May 14:(2) ended my day in A&E; May 15: 5(5); May 16: 5(5);


    Total: 67(76)
    Remaining: 33(44)

    Thank you for support, I collapsed without any plausible reason on Friday afternoon, my husband panicked, paramedics came and insisted on me going to the hospital to check up. I spent there 6 hours, they didn't find any medical problem and let me go ... at 2 am. At least now I know that I don't have any heart problems, stroke, diabetes, epilepsy and whatever else they suspected. So I personally blame dehydration and have been drinking water excessively during the weekend while limiting coffee to 2 cups a day. Don't think I'll be this good next week as I'm back to work tomorrow
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    Wow @lazycat2018 that sounds scary! Glad you are OK with a clean bill of health. I have heard of two other people in my lifetime who just collapsed for no reason that could be found, both are still fine today. It's hard to conceive of, but obviously can happen. Hope it doesn't happen again. One of those who I mentioned had it happen a second time just weeks later, but that was years ago now and they have had no issues since.
  • lesdarts180
    lesdarts180 Posts: 3,240 Member
    Goal 90 minutes.

    01/05 4 mins mixed planks
    02/05 4 mins mixed planks
    03/05 rest day
    04/05 rest day
    05/05 rest day
    06/05 6 mins mixed planks
    07/05 6 mins mixed planks
    08/05 6 mins mixed planks
    09/05 rest day
    10/05 6 mins mixed planks
    11/05 6 mins mixed planks
    12/05 6 mins mixed planks
    13/05 none
    14/05 6 mins mixed planks
    15/05 6 mins mixed planks
    16/05 6 mins mixed planks

    Total 62 minutes
    Remaining 28 minutes

    @lazycat2018 , how horrible - 6 hours in A&E - I'm glad you are fine.
  • sweetdaisy13
    sweetdaisy13 Posts: 357 Member
    Sorry to hear you collapsed @lazycat2018. Hopefully it was just a one-off due to dehydration. Take it easy and look after yourself xx
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    May 17

    Superman - 30 secs
    Forearm Plank - 30 secs
    Side Leg Raise (left/right) - 30 secs / 30 secs
    Side Plank (left/right) - 30 secs / 30 secs
    Hollow Hold - 30 secs
    Reverse Plank - 30 secs
    Adductor Ball Squeeze - 30 secs
    Front Kick Hold (left/right) - 30 secs / 30 secs
    Side Kick Hold (left/right) - 30 secs / 30 secs
    Back Kick Hold (left/right) - 30 secs / 30 secs
    Squat Hold - 30 secs
    Calf Raise - 30 secs

    8:30 Total Hold Time (Goal 8:30)

    May Totals

    Superman - 5:30
    Forearm Plank - 5:30
    Side Leg Raise (left/right) - 5:30 / 5:30
    Side Plank (left/right) - 5:30 / 5:30
    Hollow Hold - 5:30
    Reverse Plank - 5:30
    Adductor Ball Squeeze - 1:30 (new hold as of 5/14)
    Front Kick Hold (left/right) - 5:30 / 5:30
    Side Kick Hold (left/right) - 5:30 / 5:30
    Back Kick Hold (left/right) - 5:30 / 5:30
    Squat Hold - 5:30
    Calf Raise - 5:30

    1:29:30 Total Hold Time (Goal 2:00:00)
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    edited May 2021
    My May goal is 100(120)

    May 1: 2(5); May 2: 2(2); May 3: 3(4)
    May 4: 4(5); May 5: 5(7); May 6: 6(5)
    May 7: 6(5); May 8: 5(5); May 9: 4(6)
    May 10:5(5); May 11:5(5); May 12:5(5)
    May 13:5(5); May 14:(2) ended my day in A&E; May 15: 5(5); May 16: 5(5);
    May 17: 5(5);


    Total: 72(81)
    Remaining: 28(39)

    Thank you all, yes it was scary a bit, my husband was really badly affected, now he wants me to call him from work at every break and report on my wellbeing. For me it was a note to make: respect your body, don't abuse it in any way, don't over indulge, don't deprive yourself of anything necessary for proper functioning. I have been hydrating properly and eating responsibly since, better to be safe than sorry.

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