May 2021 Planking and Isometric Exercise Challenge
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Only a short plank workout today:
Straight arm planks: 4 x 30 secs
Reverse planks: 4 x 30 secs
Forearm planks: 4 x 30 secs
May Total:
Planks: 56 mins 30 secs
Isometrics: 46 minutes
Press-ups: 120 reps2 -
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); May 18: 5(5);
Total: 77(86)
Remaining: 23(34)2 -
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
17/05 4 mins mixed planks
Total 66 minutes
remaining 24 minutes
I'm away for a few days now - may take a rest.
4 -
May 18
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 - 6:00
Forearm Plank - 6:00
Side Leg Raise (left/right) - 6:00 / 6:00
Side Plank (left/right) - 6:00 / 6:00
Hollow Hold - 6:00
Reverse Plank - 6:00
Adductor Ball Squeeze - 2:00 (new hold as of 5/14)
Front Kick Hold (left/right) - 6:00 / 6:00
Side Kick Hold (left/right) - 6:00 / 6:00
Back Kick Hold (left/right) - 6:00 / 6:00
Squat Hold - 6:00
Calf Raise - 6:00
1:38:00 Total Hold Time (Goal 2:00:00)2 -
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); May 18:5(5); May 19:5(5)
Total: 82(91)
Remaining: 18(29)2 -
Goal 60May 1 rest dayMay 15 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)
May 16 rest day
May 17 3:00 (6x30s)
May 18 3:00 (6x30s)
May 19 3:00 (6x30s)
Total 36
Remaining 14
3 -
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!
Has it been that long since I have posted? 🤨
5/16: none, rest after a hardcore week
5/17: let's say 2:00 plank-like; during HIIT, she had pushups + rotation and face-up, triceps + toe touch. 3 x 45 of each. Counting it as 2 min is a good compromise, I think
5/18: 7:00 planks during Epic (each 45s), because I replaced some pushups with planks and then she had planks in the end. She's throwing in arms isometrics every now and then❣
5/19: 5:00 planks during Epic, HIIT day. Tabata Style, i.e. 20s each
5/20: I just wall sat for 7:00! And let me tell you, my quads are already badly sore after the workouts from the past 2 days. So, yeah! 🎉
Adding another goal - Pamela Rief's 7 min plank workout, unmodified
Total: 72:30 planks, 27:00 legs&glutes
PRs:
* 19 pushups on 5/4
* 20 pushups on 5/8
* 6 min wallsit on 5/6
* 7 min wallsit on 5/20
3 -
May 20
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 - 6:30
Forearm Plank - 6:30
Side Leg Raise (left/right) - 6:30 / 6:30
Side Plank (left/right) - 6:30 / 6:30
Hollow Hold - 6:30
Reverse Plank - 6:30
Adductor Ball Squeeze - 2:30 (new hold as of 5/14)
Front Kick Hold (left/right) - 6:30 / 6:30
Side Kick Hold (left/right) - 6:30 / 6:30
Back Kick Hold (left/right) - 6:30 / 6:30
Squat Hold - 6:30
Calf Raise - 6:30
1:46:30 Total Hold Time (Goal 2:00:00)2 -
A 7 minute wall sit @dewit, wow that's amazing, well done.1
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Forgot to log yesterday's short workout:
Straight arm planks: 3 x 30 secs
Reverse planks: 3 x 30 secs
Forearm planks: 3 x 30 secs
Today:
Sumo squats: 6 x 30 secs
Calf raises: 6 x 30 secs
Glute bridge: 6 x 30 secs
May Total:
Planks: 61 minutes
Isometrics: 55 minutes
Press-ups: 120 reps2 -
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); May 18:5(5); May 19:5(5)
May 20: 5(5);
Moved from 1 minute holds to 30 sec as everyone seems to think it's more beneficial.
Total: 87(96)
Remaining: 13(24)2 -
@lazycat2018 I found that when holding for longer than 30 seconds, my form wasn't as good, but if I hold for 30 seconds and really concentrate on contracting all of my muscles, I feel I have a better workout. But I think it's personal preference.
From what I read, a hold of 30 seconds to 1 minute is the ideal time. I just prefer 30 seconds holds, as I feel I get more out of it.1 -
lazycat2018 wrote: »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.
Wow, what a scare! So glad that there's no underlying condition and happy to read you're well and things are back to normal. Your husband is wonderful ❣
1 -
@lazycat2018 I think @sweetdaisy13 has probably the best reasoning, keeping good form.
Outside of that, if you can keep good form longer than 30 seconds then it becomes a case of what you are trying to achieve. Most people use isometrics for strength, and if that is what you are going for then you should target 30 seconds (maybe up to 45) with a few minutes rest in between, just like is done with weight training. But at some point you won't gain any more strength, just maintain it (perfectly fine). If you want more strength then you need a harder hold or add weights, leverage, something.
Alternatively you could also just go for more time. At that point though you are going from strength training into endurance training and you may find that it won't be too terribly long before your muscles adapt to oxidative training and you can hold it for a long time, maybe more than you care to do in order to really feel it.
No matter what, keeping good form is the #1 goal. It's better to do 5 seconds with good form than struggle for 30 with bad.1 -
May 21
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 - 7:00
Forearm Plank - 7:00
Side Leg Raise (left/right) - 7:00 / 7:00
Side Plank (left/right) - 7:00 / 7:00
Hollow Hold - 7:00
Reverse Plank - 7:00
Adductor Ball Squeeze - 3:00 (new hold as of 5/14)
Front Kick Hold (left/right) - 7:00 / 7:00
Side Kick Hold (left/right) - 7:00 / 7:00
Back Kick Hold (left/right) - 7:00 / 7:00
Squat Hold - 7:00
Calf Raise - 7:00
1:55:00 Total Hold Time (Goal 2:00:00)2 -
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); May 18:5(5); May 19:5(5)
May 20:5(5); May 21:6(5);
Total: 92(102)
Remaining: 8(18)1 -
@sweetdaisy13 I have also read that 30 sec holds are considered ideal, well, they are definitely easier to hold but a little harder to count
2 -
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
17/05 4 mins mixed planks
18/05 rest day
19/04 rest day
20/04 rest day
21/04 4 mins mixed planks
22/04 6 mins mixed planks
total 76 minutes
remaining 14 minutes
3 -
Today:
Wall sit: 4 x 30 secs
Sumo squats: 4 x 30 secs
Calf raises: 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: 61 minutes
Isometrics: 65 minutes
Press-ups: 140 reps2 -
Goals:
* 100 mins of planks
* 20 pushups ✅
* 6:00 on the wall sit (or more) ✅
* Pamela Rief's 7 min plank workout, unmodified
* the 20 min workout of growingannanas x 35/1: 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!
5/16: none, rest after a hardcore week
5/17: let's say 2:00 plank-like; during HIIT, she had pushups + rotation and face-up, triceps + toe touch. 3 x 45 of each. Counting it as 2 min is a good compromise, I think
5/18: 7:00 planks during Epic (each 45s), because I replaced some pushups with planks and then she had planks in the end. She's throwing in arms isometrics every now and then❣
5/19: 5:00 planks during Epic, HIIT day. Tabata Style, i.e. 20s each
5/20: I just wall sat for 7:00! And let me tell you, my quads are already badly sore after the workouts from the past 2 days. So, yeah! 🎉
5/20: 2:30 during Epic workout
5/21: rest day (stressfull day@work)
5/22: 5:00 planks with Heather Robertson + 1:30 (or more?) leg holds during Girvan's Epic
Total: 80:00 planks, 28:30 legs&glutes
PRs:
* 19 pushups on 5/4
* 20 pushups on 5/8
* 6 min wallsit on 5/6
* 7 min wallsit on 5/203
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