July 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's a 30 Day Plank Workout (for beginners, intermediate, and advanced) that 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):


Feel free to share your variations and challenges.

Here is a link to last month's challenge:

https://community.myfitnesspal.com/en/discussion/10834338/june-2021-planking-and-isometric-exercise-challenge


Happy planking!

WhatMeRunning

Thank you @jeffrey_ad for setting this up again for another month. Looking forward to it!

Rather than waiting until next week to return to 2 reps per hold, I think I'll go ahead and just make that change starting in July (first scheduled session on Friday).

So going by 17 holds per session with 2 reps of 30 secs per hold every M, W, F, that should add up to 3 hrs, 41 minutes total hold time for the month.

Good luck to all returning, and welcome to any newcomers in July!

sweetdaisy13

Hello everyone (new and old). Well I'm back and starting afresh this month.

I'm hoping to be able do a 10 minute workout, 3 times a week, which would give me a goal of 2 hours for this month. I will do my isometric workout on the same day that I do my Rebounding workout, so that I am consistent.

Today
Wall sit: 2 x 30 secs
Sumo squats: 2 x 30 secs
Calf raises: 2 x 30 secs
Static lunge: 2 x 30 secs
Active beasts: 2 x 30 secs
Forearm planks: 2 x 30 secs
Glute bridge: 2 x 30 secs
Reverse planks: 2 x 30 secs
Straight arm planks: 2 x 30 secs
Hollow body tuck hold: 2 x 30 secs

July cumulative:
10 minutes (120 minutes goal)

lazycat2018

Hello, everyone ☺

My July goal remains the same: 120 minutes planks (120 minutes OI)

July 1:5(5);

lazycat2018

My July goal remains the same: 120 minutes planks (120 minutes OI)

July 1:5(5); July 2:5(5);

Total: 10(10)

lesdarts180

@jeffrey_ad, thanks for keeping this going, I’m back in again
Goal 100 minutes.

01/07 none
02/07 6 mins mixed planks

I have holidays again this month so keeping the goal at 100 minutes

WhatMeRunning

July 2

Today's total hold time: 17 mins
July total: 17 mins
July goal: 3 hrs, 41 mins

Superman: 2 x 30 secs
Forearm Plank: 2 x 30 secs
Right Side Leg Raise: 2 x 30 secs
Right Side Plank: 2 x 30 secs
Left Side Leg Raise: 2 x 30 secs
Left Side Plank: 2 x 30 secs
Hollow Tuck Body Hold: 2 x 30 secs
Reverse Plank: 2 x 30 secs
Adductor Ball Squeeze: 2 x 30 secs
Left Front Kick Hold: 2 x 30 secs
Right Front Kick Hold: 2 x 30 secs
Left Side Kick Hold: 2 x 30 secs
Right Side Kick Hold: 2 x 30 secs
Left Back Kick Hold: 2 x 30 secs
Right Back Kick Hold: 2 x 30 secs
Squat Hold: 2 x 30 secs
Calf Raise Hold: 2 x 30 secs

lazycat2018

My July goal remains the same: 120 minutes planks (120 minutes OI)

July 1:5(5); July 2:5(5); July 3:5(5)

Total: 15(15)

sweetdaisy13

Had my 2nd Covid Vaccine today, so only a short workout as my arm is a little achy.

Wall sit: 3 x 30 secs
Sumo squats: 3 x 30 secs
Calf raise: 3 x 30 secs
Glute bridge: 3 x 30 secs
Straight arm planks: 3 x 30 secs
Reverse planks: 3 x 30 secs

July cumulative:
19 minutes (120 minutes goal)

lesdarts180

03/07/2021
no planks today

lazycat2018

My July goal remains the same: 120 minutes planks (120 minutes OI)

July 1:5(5); July 2:5(5); July 3:5(5)
July 4:5(5);

Total: 20(20)

dewit

I'm in! Goals:
* 100 min planks
* 75 min other isometrics
(including wall sits, reach 6min again)
* 20 pushups x 3 times or more


Planks vitae 😀 (in minutes):

2021

June: 122 planks, 74 other isometrics

PRs:
Pushups in a row: 20 on 6/7 and 6/28
Wall sit: 6 mins on 6/10 and 6/17

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!!!)

dewit

I'm in! Goals:
* 100 min planks
* 75 min other isometrics
(including wall sits, reach 6min again)
* 20 pushups x 3 times or more

7/1: 4:30 arms holds + 3:00 planks
7/2: 5:00 planks (first 4:00 with Heather Robertson)
7/3: 4:00 during HIIT and its cooldown 😊

Total
Planks: 12:00
Other isometrics: 4:30

lazycat2018

My July goal remains the same: 120 minutes planks (120 minutes OI)

July 1:5(5); July 2:5(5); July 3:5(5)
July 4:5(5); July 5:5(5);

Total: 25(25)

sweetdaisy13

Wall sit: 3 x 30 secs
Sumo squats: 3 x 30 secs
Calf raise: 3 x 30 secs
Glute bridge: 3 x 30 secs
Straight arm planks: 3 x 30 secs
Forearm planks: 3 x 30 secs
Reverse planks: 3 x 30 secs
Hollow body tuck hold 3 x 30 secs

July cumulative:
31 minutes (120 minutes goal)

lesdarts180

Goal 100 minutes.

01/07 none
02/07 6 mins mixed planks
03/07 none
04/07 4 mins mixed planks
05/07 6 mins mixed planks

Total 16 minutes

lazycat2018

My July goal remains the same: 120 minutes planks (120 minutes OI)

July 1:5(5); July 2:5(5); July 3:5(5)
July 4:5(5); July 5:5(5); July 6:2(5)
July 7:6(5);

Total: 33(35)

dewit

I'm in! Goals:
* 100 min planks
* 75 min other isometrics
(including wall sits, reach 6min again)
* 20 pushups x 3 times or more

7/1: 4:30 arms holds + 3:00 planks
7/2: 5:00 planks (first 4:00 with Heather Robertson)
7/3: 4:00 during HIIT and its cooldown 😊

7/4: rest day
7/5: 6:00 planks, own mix
7/6: 4:00 + 4:00 planks during workouts with Caroline Girvain
7/7: 8:00 planks or more + 1:00 legs isometrics. This is what happens when you choose a low impact HIIT 🤷‍♀️.

Gotta do smth about the legs isometrics! 😉

Total
Planks: 34:00
Other isometrics: 5:30

WhatMeRunning

I'm still here!
But haven't been doing isometrics since a fall on Friday.
Hope to feel back up to it soon. I thought for sure I would be doing my routine this morning but my upper back is still sore enough to not want to start. Might have to force myself to try on Friday in case this is just my mind messing with me to talk me out of doing it.

sweetdaisy13

@WhatMeRunning best to take it easy for a few more days. I'm sure you'll be back to it in no time at all.

sweetdaisy13

My knees have been aching lately, mostly at night whilst sleeping and I've no idea why. I'm not sure if the knee Isometrics are responsible or something like a touch of arthritis, as I've not changed my running routine.

Therefore, I have adjusted my workout slightly and omitted squats and wall sits for now to see if that helps.

Today:
Calf raise: 4 x 30 secs
Glute bridge 4 x 30 secs
Hollow body tuck hold: 2 x 30 secs
Straight arm planks: 2 x 30 secs
Reverse planks: 2 x 30 secs
Forearm planks: 2 x 30 secs
Active beast: 2 x 30 secs
Lateral shoulder raise: 2 x 30 secs

July cumulative:
41 minutes (120 minutes goal)

lazycat2018

My July goal remains the same: 120 minutes planks (120 minutes OI)

July 1:5(5); July 2:5(5); July 3:5(5)
July 4:5(5); July 5:5(5); July 6:2(5)
July 7:6(5); July 8:4(5);

Total: 37(40)

lazycat2018

My July goal remains the same: 120 minutes planks (120 minutes OI)

July 1:5(5); July 2:5(5); July 3:5(5)
July 4:5(5); July 5:5(5); July 6:2(5)
July 7:6(5); July 8:4(5); July 9:5(5)

Total: 42(45)

dewit

I'm in! Goals:
* 100 min planks
* 75 min other isometrics
(including wall sits, reach 6min again)
* 20 pushups x 3 times or more

7/1: 4:30 arms holds + 3:00 planks
7/2: 5:00 planks (first 4:00 with Heather Robertson)
7/3: 4:00 during HIIT and its cooldown 😊
7/4: rest day
7/5: 6:00 planks, own mix
7/6: 4:00 + 4:00 planks during workouts with Caroline Girvain
7/7: 8:00 planks or more + 1:00 legs isometrics. This is what happens when you choose a low impact HIIT 🤷‍♀️.

7/8: 6:00 legs isometrics (3:30 during workout and 2:30 wall sits) + 6:00 various planks

7/9: 4:00 legs isometrics

Total
Planks: 40:00
Other isometrics: 15:30

jeffrey_ad

I'll aim for 60 again. I had a slow start because of the holiday weekend in the U.S.
Jul 1-4 rest
Jul 5 3:00 (6x30s)
Jul 6 3:00 (6x30s)
Jul 7 3:00 (6x30s)
Jul 8 3:00 (6x30s)
Jul 9 3:00 (6x30s)
Total 15
Remaining 45

lazycat2018

My July goal remains the same: 120 minutes planks (120 minutes OI)

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

Total: 47(50)

dewit

I'm in! Goals:
* 100 min planks
* 75 min other isometrics
(including wall sits, reach 6min again)
* 20 pushups x 3 times or more

7/1: 4:30 arms holds + 3:00 planks
7/2: 5:00 planks (first 4:00 with Heather Robertson)
7/3: 4:00 during HIIT and its cooldown 😊
7/4: rest day
7/5: 6:00 planks, own mix
7/6: 4:00 + 4:00 planks during workouts with Caroline Girvain
7/7: 8:00 planks or more + 1:00 legs isometrics. This is what happens when you choose a low impact HIIT 🤷‍♀️.
7/8: 6:00 legs isometrics (3:30 during workout and 2:30 wall sits) + 6:00 various planks
7/9: 4:00 legs isometrics

7/10: 8:00 planks variations, 2:00 legs and 4:30 other isometrics during Epic II routine

Total
Planks: 48:00
Other isometrics: 22:00

sweetdaisy13

Today:
Calf raise: 3 x 30 secs
Glute bridge: 3 x 30 secs
Active beast: 3 x 30 secs
Lateral shoulder raise: 3 x 30 secs
Hollow body tuck hold: 3 x 30 secs
Straight arm planks: 3 x 30 secs
Reverse planks: 3 x 30 secs
Forearm planks: 3 x 30 secs

July cumulative:
53 minutes (120 minutes goal)

dewit

I'm in! Goals:
* 100 min planks
* 75 min other isometrics
(including wall sits, reach 6min again)
* 20 pushups x 3 times or more

7/1: 4:30 arms holds + 3:00 planks
7/2: 5:00 planks (first 4:00 with Heather Robertson)
7/3: 4:00 during HIIT and its cooldown 😊
7/4: rest day
7/5: 6:00 planks, own mix
7/6: 4:00 + 4:00 planks during workouts with Caroline Girvain
7/7: 8:00 planks or more + 1:00 legs isometrics. This is what happens when you choose a low impact HIIT 🤷‍♀️.
7/8: 6:00 legs isometrics (3:30 during workout and 2:30 wall sits) + 6:00 various planks
7/9: 4:00 legs isometrics

7/10: 8:00 planks variations, 2:00 legs and 4:30 other isometrics during Epic II routine

7/11: an old classical one: 5:00 wall sit, then 6:00 with Heather Robertson

Total
Planks: 54:00
Other isometrics: 27:00

WhatMeRunning

I'm back! I only did one set of each today to see how it felt. I will probably continue with one set for a bit to prevent coming back too fast. I haven't done any of these for 10 days now!

July 12

Today's total hold time: 8.5 mins
July total: 25.5 mins
July goal: 3 hrs, 41 mins (Yeah, that's not going to happen! LOL)

Superman: 30 secs
Forearm Plank: 30 secs
Right Side Leg Raise: 30 secs
Right Side Plank: 30 secs
Left Side Leg Raise: 30 secs
Left Side Plank: 30 secs
Hollow Tuck Body Hold: 30 secs
Reverse Plank: 30 secs
Adductor Ball Squeeze: 30 secs
Left Front Kick Hold: 30 secs
Right Front Kick Hold: 30 secs
Left Side Kick Hold: 30 secs
Right Side Kick Hold: 30 secs
Left Back Kick Hold: 30 secs
Right Back Kick Hold: 30 secs
Squat Hold: 30 secs
Calf Raise Hold: 30 secs

lazycat2018

My July goal remains the same: 120 minutes planks (120 minutes OI)

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

Total: 57(61)