September 2021 Planking and Isometric Exercise Challenge

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jeffrey_ad
jeffrey_ad Posts: 789 Member
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.

DareBee 5 minute Plank Workout:
q4bdje7vjjsa.png

Feel free to share your variations and challenges.

Here is a link to last month's challenge:

https://community.myfitnesspal.com/en/discussion/10839822/august-2021-planking-and-isometric-exercise-challenge

Happy planking!
Β«13456

Replies

  • dewit
    dewit Posts: 1,468 Member
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    Thanks so much for this, Jeffrey! πŸ‘

    I'm in, as usual πŸ‘Œ. Going for
    75 min of planks
    75 min of other isometrics
    and
    20+ pushups (about time I upgrade!)
    6:00 or more wallsit, if possible

    Good luck, everyone πŸ€
  • murdog3t
    murdog3t Posts: 2,033 Member
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    Hello I am Tami new to the challenge
    Is our goal for the whole month? ie…. 3 mins daily planks = 93 minutes??
  • 200Karen
    200Karen Posts: 1,898 Member
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    Hello my name is Karen
    I’m also new to planks and have researched modifications <3

    Tami πŸ‘‹ I am following your goals

    September Goals πŸ€
    Daily 3 minutes
    Monthly 90 minutes πŸ™Œ πŸ‹οΈβ€β™‚οΈ
  • murdog3t
    murdog3t Posts: 2,033 Member
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    I would like to add
    45 min exercise 5x week
    30 min walk 5x weekly
    Eat below 20g carbs 5x weekly
    7000 steps daily
    Is that too much???
  • 200Karen
    200Karen Posts: 1,898 Member
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    Tami great weekly and daily goals ⭐️
  • dewit
    dewit Posts: 1,468 Member
    edited August 2021
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    Hiya to both Tami and Karen. 🌻

    You might want to consider rest days and go for 60 or 75 min a month, to begin with. I'll post a link to former plank challenges, with tons of awesome suggestions. Form is crucial, if you don't want to damage your back, rather than helping it by strengthening the core.

    Loved it that you joined us, have fun and good luck πŸ€
  • murdog3t
    murdog3t Posts: 2,033 Member
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    8/30:
    3 minutes planks
    30 sec forearm plank x3
    30 sec right side plank x3
    30 sec left side plank x3

    30 min isometric exercise
    45 min ( 2 mile dog πŸ• walk & mother in law)

    Daily goals :
    Date: 08/30
    Username: murdog3t
    Log food: yes
    7000 steps: yes
    45 min exercise: yes
    30 min walk: yes
    Below 20g carbs: yes
  • 200Karen
    200Karen Posts: 1,898 Member
    edited August 2021
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    dewit πŸ‘‹ thanks for the link to see the beginning recommendation and posts
    Yes, I will continue to work on my form.
    And I will always be doing modifications, working from my knees.

    Yesterday and today I tried
    1. Half Plank
    2. Plank Crunch
    3. Plank Reaches


    Tami great day yesterday :)


    *************
    Here's my

    September Goals: 6x weekly for 3 minutes daily

    60 sec half plank
    60 sec plank crunch
    60 sec plank reach

    Daily: 20 minutes of cardio
    Weekly: 3x - 20 minutes of strength training
    Daily nutrition tracking, with goal of 4 serving of veggies

    Karen πŸ‹οΈβ€β™€οΈ

  • lazycat2018
    lazycat2018 Posts: 1,745 Member
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    September goal is 120 mixed planks (120 other isometrics)

    Sept 1:6(6);
  • biketheworld
    biketheworld Posts: 2,272 Member
    edited September 2021
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    I’d love to join you! Many months ago I aimed for one minute of planks/day, or 30/month, however they fit. But I’ve long since fallen out of that habit and want to get it back. I’ll start this month with a goal of 30 minutes for the month. Thanks!

    And @dewit - thanks for the link back to the March thread. It was very helpful.
  • murdog3t
    murdog3t Posts: 2,033 Member
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    Daily goals :

    Date: 08/31
    Username: murdog3t
    Log food: yes
    7000 steps: yes
    45 min exercise: yes
    30 min walk: yes
    Below 20g carbs: no
    Below 20g sugar: yes

    8/31:
    3 minutes planks
    30 sec full plank X2
    30 sec forearm plank x2
    30 sec right side plank x2
    30 sec left side plank x2

    45 min isometric exercise
    45 min ( 2. 19 mile with dog πŸ• walk & mother in law)
  • TyraDawnEmily
    TyraDawnEmily Posts: 12 Member
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    I have spent pretty much my whole life trying to lose weight and I just keep gaining no matter what I do. I was even under the care of a doctor, nutritionist, and personal trainer for awhile and still couldn't even stand to look at myself in the mirror.

    I've heard of planking but I've never done it. Anything to help I guess and at the very least it will probably help get back some muscles in my arms and legs.

    I will set my goal to the suggestion listed at the beginning of this thread and if I get there with time to spare, well I guess we'll see what I can get to.
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited September 2021
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    I'm in! I have had a little trouble being consistent with these since changing my routines so much back in July. I plan to do 3 sets of these isometric holds one day each week in September (ideally every Wednesday).

    Today was the first day!

    Set 1
    Superman - 43.3
    Alternating Arm & Leg Raise Plank - 1:19.5
    Side Plank (Left) - 47.6
    Side Plank (Right) - 53.5
    Hollow Tuck Hold - 36.6
    Reverse Plank - 1:07.6
    Set 2
    Superman - 39.6
    Alternating Arm & Leg Raise Plank - 1:16.4
    Side Plank (Left) - 40.6
    Side Plank (Right) - 43.7
    Hollow Tuck Hold - 31.8
    Reverse Plank - 53.4
    Set 3
    Superman - 37.9
    Alternating Arm & Leg Raise Plank - 1:05.0
    Side Plank (Left) - 28.2
    Side Plank (Right) - 30.0
    Hollow Tuck Hold - 28.5
    Reverse Plank - 44.8

    Today's Totals - 14:08.0
    Superman - 2:00.8
    Alternating Arm & Leg Raise Plank - 3:40.9
    Side Plank (Left) - 1:56.4
    Side Plank (Right) - 2:07.2
    Hollow Tuck Hold - 1:36.9
    Reverse Plank - 2:45.8
  • lazycat2018
    lazycat2018 Posts: 1,745 Member
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    September goal is 120 mixed planks (120 other isometrics)

    Sept 1:6(6); Sept 2:5(5);

    Total: 11(11)
  • murdog3t
    murdog3t Posts: 2,033 Member
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    Daily goals :
    Date: 09/01
    Username: murdog3t
    Log food: yes
    7000 steps: yes
    45 min exercise: yes
    30 min walk: yes
    Below 20g carbs: yes
    Below 20g sugar: yes

    09/01:
    4 minutes planks
    30 sec full plank X2
    30 sec forearm plank x2
    30 sec right side plank x2
    30 sec left side plank x2

    45 min isometric exercise
    45 min ( 2. 0mile with dog πŸ• walk & mother in-law)

    Strike sugar:
    8/30: 15g
    8/31: 14 g
    9/1 : 15 g
  • 200Karen
    200Karen Posts: 1,898 Member
    edited September 2021
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    my modified πŸ‹οΈβ€β™€οΈ
    Side Plank - Reach Through
    https://youtube.com/watch?v=7gn0f3Yg2oo
    Step 1: On your side, place your forearm on the floor so that your elbow is directly underneath your shoulder.
    Step 2: Bend your knees and extend your hips as you lift your body off the ground.
    Step 3: Make a straight line from your head to your knees.
    Step 4: Reach your free arm up to the sky.
    Step 5: Reach your free arm under and across your body.
    Step 6: Return the free arm back up to the sky.

    And

    Modified Side Plank Crunches
    https://youtube.com/watch?v=3GOhrRgFyfg
    Make sure to check off these main points to ensure you are getting your best results:
    - elbow below shoulder, knee on ground
    -Hip touches ground
    - Crunch Hip level with your armpit nearest floor
  • sweetdaisy13
    sweetdaisy13 Posts: 357 Member
    edited September 2021
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    Thank you for setting this up again @jeffrey_ad.

    Goal for September is the same as last month - 120 minutes of mixed planks and isometric holds. Plus, I'll also do some press ups and sit ups on the days that I do planks/isometrics.

    Today:
    Mixed planks: 6 x 30 secs
    Calf raise: 2 x 30 secs
    Glute bridge: 2 x 30 secs
    Hollow body tuck hold: 30 secs
    Press ups: 2 x 10 reps
    Sit ups: 2 x 10 reps

    September cumulative:
    6/120 minutes
  • biketheworld
    biketheworld Posts: 2,272 Member
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    Just plain 'ole elbow planks for me - you guys are AMAZING!

    2/30 complete
  • lazycat2018
    lazycat2018 Posts: 1,745 Member
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    September goal is 120 mixed planks (120 other isometrics). Going for 1000 squats this month too, will post in this thread as it motivates me best of all.

    Sept 1:6(6); Sept 2:5(5) +50 squats;
    Sept 3: 5(5) +50 squats;

    Total: 16(16)