September 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.

DareBee 5 minute Plank Workout:


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!

dewit

Thanks so much for this, Jeffrey! 👍

I'm in, as usual 👌. 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 🍀

murdog3t

Hello I am Tami new to the challenge
Is our goal for the whole month? ie…. 3 mins daily planks = 93 minutes??

200Karen

Hello my name is Karen
I’m also new to planks and have researched modifications

Tami 👋 I am following your goals

September Goals 🍀
Daily 3 minutes
Monthly 90 minutes 🙌 🏋️‍♂️

murdog3t

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

Tami great weekly and daily goals ⭐️

dewit

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 🍀

dewit

I reccomend checking out the intro here
https://community.myfitnesspal.com/en/discussion/10826037/60-minutes-per-month-plank-isometric-challenge-march-2021#latest

murdog3t

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 🐕 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

dewit 👋 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 🏋️‍♀️

lazycat2018

September goal is 120 mixed planks (120 other isometrics)

Sept 1:6(6);

biketheworld

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

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 🐕 walk & mother in law)

TyraDawnEmily

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

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

September goal is 120 mixed planks (120 other isometrics)

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

Total: 11(11)

murdog3t

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 🐕 walk & mother in-law)

Strike sugar:
8/30: 15g
8/31: 14 g
9/1 : 15 g

200Karen

my modified 🏋️‍♀️
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

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

Just plain 'ole elbow planks for me - you guys are AMAZING!

2/30 complete

lazycat2018

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)

dewit

Planks vitae 😀 (in minutes):

♤ Planks (in minutes):

☆ 2021
August: 100
July: 130 (PB!)
June: 122
Mai: 120
Apr: 100
March: 125
Feb: 105
Jan: 120

☆ 2020
Dec: 115
Nov: 117
Oct: 66
Sept: rest. Some during workouts
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!!!)

♤ Other isometrics

☆ 2021
Aug.: 110
July: 100
June: 74
Mai: 54
Apr: 65
Jan:115

☆ 2020
Dec: 100 legs
Nov: 111 legs

♤ PRs:

☆ 2021
August: 4 times 20 pushups, one workout with over 50 pushups in total

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

Mai: 20 pushups on 8th and 28th
Wall sit: 7 min on 20th

dewit

Goals:
75 min of planks
75 min of other isometrics
and
20+ pushups (about time I upgrade!)
6:00 or more wallsit, if possible

9/1: 5:00+ planks during Epic II, Day 35
9/2: rest day
9/3: 20 pushups (last not proper form) and 5:00 planks

Total:
Planks: 10:00
Other isometrics: none so far
Pushups: 20 x 1

200Karen

My plank time is double my expectations 🎶

Look at this standing plank stick routine
It seems to be a perfect fit for days we don't want to get to the floor
I'm already seeing definition in my stomach

The Standing Plank Made Better - Stick Mobility Exercise - YouTube


Enjoy your 'HOLD HOLD' weekend

murdog3t

Daily goals :
Date: 09/03
Username: murdog3t
Log food: yes
7000 steps: yes
45 min exercise: yes
30 min walk: yes
Below 20g carbs: yes
Below 20g sugar: yes

09/03
4 minutes planks
30 sec full plank leg lifts X2
30 sec forearm plank x2
30 sec right side plank x2
30 sec left side plank x2

53 min isometric exercise
68 min ( 2.24 mile walk with dog 🐕)

Strike sugar:
8/30: 15g
8/31: 14 g
9/1 : 15 g
9/2: 5G
9/3: 7g

lazycat2018

September goal is 120 minutes mixed planks (120 minutes 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;
Sept 4:5(5) + 50 squats;

Total: 21(21)

lazycat2018

September goal is 120 minutes mixed planks (120 minutes 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;
Sept 4:5(5) + 50 squats;
Sept 5: 4(5) + 65 squats

Total: 25(26) + 215 squats

murdog3t

Daily goals :
Date: 09/04
Username: murdog3t
Log food: yes
7000 steps: yes
45 min exercise: yes
30 min walk: yes
Below 20g carbs: yes
Below 20g sugar: yes

09/04
Plank rest day

42 min isometric exercise
31 min ( 1.16 mile walk with dog 🐕)

Strike sugar:
8/30: 15g
8/31: 14 g
9/1 : 15 g
9/2: 5G
9/3: 7g
9/4: 3g

sweetdaisy13

Mixed planks: 6 x 30 secs
High knee raise: 6 x 30 secs
Knee press-ups: 2 x 10 reps
Sit ups: 2 x 10 reps

September cumulative:
12/120 minutes

sweetdaisy13

Mixed planks: 6 x 30 secs
High knee raise: 4 x 30 secs
Hollow body tuck hold: 4 x 30 secs

September cumulative:
13/120 minutes

biketheworld

Just plain 'ole elbow planks for me - you guys are AMAZING!

5/30 complete