June 2021 Planking and Isometric Exercise Challenge
jeffrey_ad
Posts: 789 Member
in Challenges
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's and example 5 minute Plank Workout from DareBee
Feel free to share your variations and challenges.
Here is a link to last month's challenge:
https://community.myfitnesspal.com/en/discussion/10831804/may-2021-planking-and-isometric-exercise-challenge
Happy planking!
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's and example 5 minute Plank Workout from DareBee
Feel free to share your variations and challenges.
Here is a link to last month's challenge:
https://community.myfitnesspal.com/en/discussion/10831804/may-2021-planking-and-isometric-exercise-challenge
Happy planking!
3
Replies
-
Count me in again!
I think I'll leave my daily routine the same in June but start adding some reps. I'll have to wake up 15 minutes earlier per rep since I am currently just managing to finish these before having to get other things started (I do this routine with some morning stretches immediately after rising). I'm going to just add one rep at first and see how I feel after the first week or two before adding more.
Assuming 17 sessions, 17 holds at 30 secs per rep, and 2 reps per hold each session, I'll set my total hold time goal in June at 4:49:003 -
Come on, June! I'm going away for the next week and taking my yoga mat with me, looking forward to planking in the woods
My June goal: 120 planks (120 other isometric exercises)
June 1:5(5);3 -
June 1
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 1 min
Forearm Plank - 1 min
Side Leg Raise (left/right) - 1 min / 1 min
Side Plank (left/right) - 1 min / 1 min
Hollow Hold - 1 min
Reverse Plank - 1 min
Adductor Ball Squeeze - 1 min
Front Kick Hold (left/right) - 1 min / 1 min
Side Kick Hold (left/right) - 1 min / 1 min
Back Kick Hold (left/right) - 1 min / 1 min
Squat Hold - 1 min
Calf Raise - 1 min
17 mins Monthly Total Hold Time
Goal 4 hrs 49 mins3 -
Thank you for setting up this thread @jeffrey_ad .
I am going to aim for 100 minutes of planks and 100 minutes of isometrics this month. It's a little optimistic, but looking forward to seeing how far I get.
Today:
Straight arm plank: 4 x 30 secs
Reverse plank: 4 x 30 secs
Forearm plank: 4 x 30 secs
Wall sit: 4 x 30 secs
Sumo squat: 4 x 30 secs
Calf raise: 4 x 30 secs
Press-ups: 2 x 10 reps
June Total:
Planks: 6 minutes
Isometrics: 6 minutes
Press-ups: 20 reps3 -
I'm in for 60 again
Jun 1 rest day
Jun 2 3:00 (6x30s)2 -
My June goal: 120 planks (120 other isometric exercises)
June 1:5(5); June 2:5(6);
Total: 10(11)2 -
June 3
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 2 min
Forearm Plank - 2 min
Side Leg Raise (left/right) - 2 min / 2 min
Side Plank (left/right) - 2 min / 2 min
Hollow Hold - 2 min
Reverse Plank - 2 min
Adductor Ball Squeeze - 2 min
Front Kick Hold (left/right) - 2 min / 2 min
Side Kick Hold (left/right) - 2 min / 2 min
Back Kick Hold (left/right) - 2 min / 2 min
Squat Hold - 2 min
Calf Raise - 2 min
34 mins Monthly Total Hold Time
Goal 4 hrs 49 mins2 -
My June goal: 120 minutes planks (120 minutes other isometric exercises)
June 1:5(5); June 2:5(6); June 3:5(6)
Total: 15(17)2 -
Today:
Today:
Straight arm plank: 2 x 30 secs
Reverse plank: 2 x 30 secs
Forearm plank: 2 x 30 secs
Glute bridge: 2 x 30 secs
Active beast: 2 x 30 secs
Hollow body tuck hold: 2 x 30 secs
Press-ups: 2 x 10 reps
June Total:
Planks: 9 minutes
Isometrics: 9 minutes
Press-ups: 40 reps2 -
☝🏻 count me in! I got distracted by the ☀️ny weather, but have still been planking!
Goals, almost like last month
* 75 mins of planks
* 75 min other isometrics
* 20 pushups
* 6:00 on the wall sit (or more)
* Rief's 7:00 plank workout, unmodified
* the 20min iso of growingannanas x 3Planks vitae 😀 (in minutes):
2021
Mai: 120:00 planks, 54:00 legs&glutes
PRs:
* 20 pushups on 5/8 and 28/8
* 7 min wallsit on 5/20
Apr: 100:00 planks + 65:00 legs isometrics
17 pushups in a row + 5:30 wall sit
March : 125:00 planks + 15 push-ups
Feb: 105:00 planks
PRs: 5:30 wallsit
10-8-8-6 pushups in one workout
Jan: 120 planks + 115 legs isometrics
2020
Dec: 115 planks and 100 legs
Nov: 117 planks and 111 legs isometrics.
PB: 10 pushups, 6 min wall sit
Oct: 66 planks, total 151 of isometrics
Sept: rest. Did some, during other workouts, but not explicitely/no counting.
Aug: 125
July: 110
June: 125
May: 125
Apr: 117
Mar: 119
Feb: 115
Jan: 112
2019
Dec: 125
Nov: 73
Oct: 63 (first planks ever!!!)4 -
☝🏻 count me in! I got distracted by the ☀️ny weather, but have still been planking!Goals, almost like last month
* 75 mins of planks
* 75 min other isometrics
* 20 pushups
* 6:00 on the wall sit (or more)
* Rief's 7:00 plank workout, unmodified
* the 20min iso of growingannanas x 3
6/1: 3:00 planks during Epic + 15 pushups
6/2: 3:00 during workout w. Rachel Gulotta
6/3: only planks, 2:00 during Epic + 4:00 workout with Heather Robertson
Total: 12:00 planks4 -
June 4
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 3 min
Forearm Plank - 3 min
Side Leg Raise (left/right) - 3 min / 3 min
Side Plank (left/right) - 3 min / 3 min
Hollow Hold - 3 min
Reverse Plank - 3 min
Adductor Ball Squeeze - 3 min
Front Kick Hold (left/right) - 3 min / 3 min
Side Kick Hold (left/right) - 3 min / 3 min
Back Kick Hold (left/right) - 3 min / 3 min
Squat Hold - 3 min
Calf Raise - 3 min
51 mins Monthly Total Hold Time
Goal 4 hrs 49 mins4 -
Today:
Straight arm plank: 4 x 30 secs
Reverse plank: 4 x 30 secs
Forearm plank: 4 x 30 secs
Wall sit: 4 x 30 secs
Sumo squat: 4 x 30 secs
Calf raise: 4 x 30 secs
Press-ups: 2 x 10 reps
June Total:
Planks: 15 minutes
Isometrics: 15 minutes
Press-ups: 60 reps3 -
My June goal: 120 minutes planks (120 minutes other isometric exercises)
June 1:5(5); June 2:5(6); June 3:5(6)
June 4:5(7);
Total: 20(24)3 -
Jun 3 3:00 (6x30s)jeffrey_ad wrote: »I'm in for 60 again
Jun 1 rest day
Jun 2 3:00 (6x30s)
Jun 4 3:00 (6x30s)
Jun 5 3:00 (6x30s)
Jun 6 rest day
Pattern:
30s forearm plank
30s straight arm plank
30s right side plank
30s left side plank
30s superman
30s hollow hold
Total 12
Remaining 48
4 -
@jeffrey_ad, thanks for keeping this going, I’m back in again
Goal 90 minutes.
01/06 none
02/06 none
03/06 none
04/06 none
05/06 6 mins mixed planks
I've been away for a few days and skipped planks. Will need to catch up now.5 -
My June goal: 120 minutes planks (120 minutes other isometric exercises)
June 1:5(5); June 2:5(6); June 3:5(6)
June 4:5(7); June 5:4(4);
Total: 24(28)3 -
Only a short workout today, as ran a half marathon earlier on. Hope to do more tomorrow.
Today:
Straight arm plank: 2 x 30 secs
Reverse plank: 2 x 30 secs
Forearm plank: 2 x 30 secs
Sumo squat: 2 x 30 secs
Calf raise: 2 x 30 secs
Glute bridge: 2 x 30 secs
Press-ups: 2 x 10 reps
June Total:
Planks: 18 minutes
Isometrics: 18 minutes
Press-ups: 80 reps3 -
Goals, almost like last month
* 75 mins of planks
* 75 min other isometrics
* 20 pushups
* 6:00 on the wall sit (or more)
* Rief's 7:00 plank workout, unmodified
* the 20min iso of growingannanas x 3
*6/1: 3:00 planks during Epic + 15 pushups
6/2: 3:00 during workout w. Rachel Gulotta
6/3: only planks, 2:00 during Epic + 4:00 workout with Heather Robertson
Not sure why I wait on posting until I forget my numbers...
6/4: 2:00 during workout. I strongly believe I did more planks (but I forgot which workout) and a wall sit of 3 or 4 mins. Ah well...
6/5: a 15:00 plank workout by Girvain, totally doable, unlike some of her days of Epic 😉
6/6: 5:00 with Soh. Now that I managed again to do that unmodified, I won't attempt at it for a while, as I don't think it's professionell. My lower back complained after 3:30.
Total: 34:00 planks
Need to catch up on legs!
4 -
My June goal: 120 minutes planks (120 minutes other isometric exercises)
June 1:5(5); June 2:5(6); June 3:5(6)
June 4:5(7); June 5:4(4); June 6:4(7)
Total: 28(35)3 -
June 7
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 4 min
Forearm Plank - 4 min
Side Leg Raise (left/right) - 4 min / 4 min
Side Plank (left/right) - 4 min / 4 min
Hollow Hold - 4 min
Reverse Plank - 4 min
Adductor Ball Squeeze - 4 min
Front Kick Hold (left/right) - 4 min / 4 min
Side Kick Hold (left/right) - 4 min / 4 min
Back Kick Hold (left/right) - 4 min / 4 min
Squat Hold - 4 min
Calf Raise - 4 min
1 hr 8 mins Monthly Total Hold Time
Goal 4 hrs 49 mins1 -
Today:
Straight arm plank: 2 x 30 secs
Reverse plank: 2 x 30 secs
Forearm plank: 2 x 30 sec
Wall sit: 2 x 30 secs
Active beast: 2 x 30 secs
Glute bridge: 2 x 30 secs
June Total:
Planks: 21 minutes
Isometrics: 21 minutes
Press-ups: 80 reps2 -
Goal 90 minutes.
01/06 none
02/06 none
03/06 none
04/06 none
05/06 6 mins mixed planks
06/06 8 mins mixed planks
07/06 8 mins mixed planks
Total 22 minutes
Remaining 68 minutes
3 -
Goals, almost like last month
* 75 mins of planks
* 75 min other isometrics
* 20 pushups
* 6:00 on the wall sit (or more)
* Rief's 7:00 plank workout, unmodified
* the 20min iso of growingannanas x 36/1: 3:00 planks during Epic + 15 pushups
6/2: 3:00 during workout w. Rachel Gulotta
6/3: only planks, 2:00 during Epic + 4:00 workout with Heather Robertson
6/4: 2:00 during workout
6/5: a 15:00 plank workout by Girvain, totally doable, unlike some of her days of Epic 😉
6/6: 5:00 with Soh
6/7: 7:00 planks + 2:00 legs isometrics, because yeah, all the pushups...
Total:
41:00 planks
2:00 isometrics
Pushups in a row: 20 on 6/73 -
My June goal: 120 minutes planks (120 minutes other isometric exercises)
June 1:5(5); June 2:5(6); June 3:5(6)
June 4:5(7); June 5:4(4); June 6:4(7)
June 7:0(2); June 8:5(6);
Total: 33(43)2 -
Goals, almost like last month
* 75 mins of planks
* 75 min other isometrics
* 20 pushups ✅
* 6:00 on the wall sit (or more)
* Rief's 7:00 plank workout, unmodified
* the 20min iso of growingannanas x 3 1️⃣6/1: 3:00 planks during Epic + 15 pushups
6/2: 3:00 during workout w. Rachel Gulotta
6/3: only planks, 2:00 during Epic + 4:00 workout with Heather Robertson
6/4: 2:00 during workout
6/5: a 15:00 plank workout by Girvain, totally doable, unlike some of her days of Epic 😉
6/6: 5:00 with Soh
6/7: 7:00 planks + 2:00 legs isometrics, because yeah, all the pushups...
6/8: 20 min isometrics w. growingannanas
Total:
46:00 planks
12:00 isometrics
Pushups in a row: 20 on 6/7
3 -
June 8
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 5 min
Forearm Plank - 5 min
Side Leg Raise (left/right) - 5 min / 5 min
Side Plank (left/right) - 5 min / 5 min
Hollow Hold - 5 min
Reverse Plank - 5 min
Adductor Ball Squeeze - 5 min
Front Kick Hold (left/right) - 5 min / 5 min
Side Kick Hold (left/right) - 5 min / 5 min
Back Kick Hold (left/right) - 5 min / 5 min
Squat Hold - 5 min
Calf Raise - 5 min
1 hr 25 mins Monthly Total Hold Time
Goal 4 hrs 49 mins2 -
Today:
Straight arm plank: 5 x 30 secs
Reverse plank: 5 x 30 secs
Wall sit: 2 x 30 secs
Sumo squat: 2 x 30 secs
Calf raise: 2 x 30 secs
Glute bridge: 2 x 30 secs
Hollow body tuck hold: 2 x 30 secs
Press-ups: 1 x 20 (first time I've done 20 reps in one go)
June Total:
Planks: 26 minutes
Isometrics: 26 minutes
Press-ups: 100 reps2 -
June 10
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 6 min
Forearm Plank - 6 min
Side Leg Raise (left/right) - 6 min / 6 min
Side Plank (left/right) - 6 min / 6 min
Hollow Hold - 6 min
Reverse Plank - 6 min
Adductor Ball Squeeze - 6 min
Front Kick Hold (left/right) - 6 min / 6 min
Side Kick Hold (left/right) - 6 min / 6 min
Back Kick Hold (left/right) - 6 min / 6 min
Squat Hold - 6 min
Calf Raise - 6 min
1 hr 42 mins Monthly Total Hold Time
Goal 4 hrs 49 mins2 -
My June goal: 120 minutes planks (120 minutes other isometric exercises)
June 1:5(5); June 2:5(6); June 3:5(6)
June 4:5(7); June 5:4(4); June 6:4(7)
June 7:0(2); June 8:5(6); June 9:6(6)
June 10:4(4);
Total: 43(53)2
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