September 2021 Planking and Isometric Exercise Challenge
Replies
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I've only done 22 minutes this month, whereas my goal was 120 minutes. There is no way I'm going to reach my goal so I'm going to retire from the challenge this month.
I ran an ultra marathon last Saturday (11th) and despite running 30 miles I've had no problems with my knees. Therefore, I'm going to continue with my running routine but take a break from Isometrics for the rest of the month, as I think these may be causing knee issues???
I hope to be back next month, but maybe with just a goal for planks only, along with sit ups and press ups.2 -
Good luck @sweetdaisy13
I sympathize as I noticed my feet started acting up from plantar fasciitis after modifying my routine with additional holds. It may have been too much of something too soon on top of the running I was already doing, but I have no idea what. I am doing isometrics again after a few weeks off, but more in the style of planks, etc, and not stuff that puts pressure on my feet. If I had to guess, it was the calf raises on top of the kick holds. While I had been doing kick holds previously, I increased their hold time and added calf raise holds and squat holds. Perhaps all that together was just too much.1 -
My workout was interrupted again this week, again right at the end of my second set. Very curious. Two sets are still better than zero though.
Set 1
Superman - 46
Alternating Arm & Leg Raise Plank - 54
Side Plank (Left) - 41
Side Plank (Right) - 39
Hollow Tuck Hold - 39
Reverse Plank - 49
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 58
Side Plank (Left) - 36
Side Plank (Right) - 39
Hollow Tuck Hold - 33
Reverse Plank - 41
Today's Totals - 8:38
Superman - 1:29
Alternating Arm & Leg Raise Plank - 1:52
Side Plank (Left) - 1:17
Side Plank (Right) - 1:18
Hollow Tuck Hold - 1:12
Reverse Plank - 1:30
9/7 workout summarySet 1
Superman - 53
Alternating Arm & Leg Raise Plank - 34
Side Plank (Left) - 57
Side Plank (Right) - 57
Hollow Tuck Hold - 51
Reverse Plank - 56
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 49
Side Plank (Left) - 40
Side Plank (Right) - 47
Hollow Tuck Hold - 38
Reverse Plank - 39
9/7 Totals - 9:24
Superman - 1:36
Alternating Arm & Leg Raise Plank - 1:23
Side Plank (Left) - 1:37
Side Plank (Right) - 1:44
Hollow Tuck Hold - 1:29
Reverse Plank - 1:35
9/1 workout summarySet 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
9/1 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
September Totals - 32:10.0
Superman - 5:05.8
Alternating Arm & Leg Raise Plank - 6:55.9
Side Plank (Left) - 4:50.4
Side Plank (Right) - 5:09.2
Hollow Tuck Hold - 4:17.9
Reverse Plank - 5:50.8
2 -
@WhatMeRunning I agree. I think for me it may have been the squat/wall sits and possibly the Glute bridges that aggravate my knee. But with a rest from them for a few weeks and continued running, I should be able to tell if that's what's been causing the pain.
When I return next month, in terms of Isometrics, I'll probably just do do Planks and Hollow body tuck holds until I find out what works best.1 -
Sept 16: 5(5) + 50 squats
Total: 73(75) + 730 squats
Remaining: 47(45) + ...2 -
Yesterday 🥳
6” mixed planks
40” outside walk/jog
30” yard work
Total Steps 10K +3 -
Daily goals :
Date: 09/14
Username: murdog3t
Log food: yes
7000 steps: yes
45 min exercise: yes
30 min walk: yes
Below 20g carbs: yes
Below 20g sugar: yes
received the 2nd jab and having some symptoms
3 -
Daily goals :
Date: 09/15
Username: murdog3t
Log food: yes
7000 steps: yes
45 min exercise: no
30 min walk: no
Below 20g carbs: yes
Below 20g sugar: yes
Rest day received the 2nd jab and having some symptoms3 -
Goal 100 minutes.01/09 none13/08 6 mins mixed planks
02/09 none
03/09 none
04/09 4 mins mixed planks
05/09 4 mins mixed planks
06/09 6 mins mixed planks
07/09 6 mins mixed planks
08/09 4 mins mixed planks
09/09 4 mins mixed planks
10/09 6 mins mixed planks
11/09 none
12/08 none
14/08 6 mins mixed planks
15/08 4 mins mixed planks
16/08 6 mins mixed planks
Total 56 minutes
Remaining 44 minutes
3 -
Sept 17: 4(4) + 50 squats
Total: 77(79) + 780 squats
Remaining: 43(41) + ...2 -
6" mixed planks
45" walking outside
10" hand weights
3 -
Daily goals :
Date: 09/16
Username: murdog3t
Log food: yes
7000 steps: yes
45 min exercise: yes
30 min walk: yes
Below 20g carbs: yes
Below 20g sugar: yes
Plank 3 minutes side plank (4 x 45 sec )
63 min isometric exercise
33min walk ( .68 miles walk with 🐕)
3 -
Sept 18: 4(4) + 40 squats
Sept 19: 5(4) + 40 squats
Total: 86(87) + 860 squats
Remaining: 34(33) + ...2 -
Sept 20: 6(5) + 50 squats
Total: 92(92) + 910 squats
Remaining: 28(28) + ...2 -
2 days off
Restarting today 🏋️♀️3 -
Goal 60
Sep 1-6 vacation
Sep 7-11 5x6x30s
Sep 12 rest day
Sep 13-18 5x6x30s
Sep 19 rest day
Sep 20 6x30s
Total 33
Remaining 27
3 -
Goal 100 minutes.01/09 none18/09 none
02/09 none
03/09 none
04/09 4 mins mixed planks
05/09 4 mins mixed planks
06/09 6 mins mixed planks
07/09 6 mins mixed planks
08/09 4 mins mixed planks
09/09 4 mins mixed planks
10/09 6 mins mixed planks
11/09 none
12/09 none
13/09 6 mins mixed planks
14/09 6 mins mixed planks
15/09 4 mins mixed planks
16/09 6 mins mixed planks
17/09 6 mins mixed planks
19/09 6 mins mixed planks
20/09 4 mins mixed planks
Total 72 minutes
Remaining 28 minutes
4 -
Sept 21: 5(5)+60 squats
Total: 97(97) + 970 squats
Remaining: 23(23) + ...3 -
Back on track
Mixed planks 5”3 -
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
9/4: rest day
9/5: 4:00 wall sit + 5:00 planks (w Gulota)
9/6: rest day
9/7: 3:00 wall sit + 10:00 planks workout with Heather Robertson
I forgot: 17 pushups on the 5th and 20 pushups on the 7th
9/8: over 6:00 planks + 1:30 wall sit during Epic II
9/9: rest day
9/10: 5:00 planks, freestyle 😁 + 4:00 wall sit (brave of me, after mountain biking 😉)A bit behind, but I'll catch up once home, because I've done lots of hiking these days.
Have lost momentum and been slacking ever since getting home. Nothing apart from what's been included in the few workouts I had the decency to do. Roughly, this was
9/17: 1:30 planks (finished Epic II 🎉)
9/19: 2:00 planks (Tabata workout with Pollard)
9/21: 1:30 planks (with HasFit)
Total:
Planks: 41:00
Other isometrics: 12:30
Pushups: 20 x 2
Plank goal in theory still achievable, so will keep it and see how it goes. For the "other"s, 50 min would still be a win.
I guess everyone needs a reset from time to time 🤷♀️.4 -
Sorry been MIA have been keeping to my commitments just not posting
Daily goals :
Date: 09/21
Username: murdog3t
Log food: yes
7000 steps: yes
45 min exercise: yes
30 min walk: yes
Below 20g carbs: yes
Below 20g sugar: yes
Plank : 2 minutes 1 min hold x2
64 min isometric exercise
54 min walk ( 1.36 walk with 🐕& mom in-law )
3 -
Set 1
Superman - 1:00.4
Alternating Arm & Leg Raise Plank - 1:16.1
Side Plank (Left) - 48.2
Side Plank (Right) - 48.1
Hollow Tuck Hold - 42.1
Reverse Plank - 53.1
Set 2
Superman - 39.4
Alternating Arm & Leg Raise Plank - 48.1
Side Plank (Left) - 41.1
Side Plank (Right) - 41.4
Hollow Tuck Hold - 45.7
Reverse Plank - 58.5
Set 3
Superman - 36.6
Alternating Arm & Leg Raise Plank - 46.5
Side Plank (Left) - 34.7
Side Plank (Right) - 33.8
Hollow Tuck Hold - 33.7
Reverse Plank - 54.7
9/22 Totals - 14:02.2
Superman - 2:16.4
Alternating Arm & Leg Raise Plank - 2:50.7
Side Plank (Left) - 2:04
Side Plank (Right) - 2:03.3
Hollow Tuck Hold - 2:01.5
Reverse Plank - 2:46.3
9/15 workout summarySet 1
Superman - 46
Alternating Arm & Leg Raise Plank - 54
Side Plank (Left) - 41
Side Plank (Right) - 39
Hollow Tuck Hold - 39
Reverse Plank - 49
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 58
Side Plank (Left) - 36
Side Plank (Right) - 39
Hollow Tuck Hold - 33
Reverse Plank - 41
9/15 Totals - 8:38
Superman - 1:29
Alternating Arm & Leg Raise Plank - 1:52
Side Plank (Left) - 1:17
Side Plank (Right) - 1:18
Hollow Tuck Hold - 1:12
Reverse Plank - 1:30
9/7 workout summarySet 1
Superman - 53
Alternating Arm & Leg Raise Plank - 34
Side Plank (Left) - 57
Side Plank (Right) - 57
Hollow Tuck Hold - 51
Reverse Plank - 56
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 49
Side Plank (Left) - 40
Side Plank (Right) - 47
Hollow Tuck Hold - 38
Reverse Plank - 39
9/7 Totals - 9:24
Superman - 1:36
Alternating Arm & Leg Raise Plank - 1:23
Side Plank (Left) - 1:37
Side Plank (Right) - 1:44
Hollow Tuck Hold - 1:29
Reverse Plank - 1:35
9/1 workout summarySet 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
9/1 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
September Totals - 46:12.2
Superman - 7:22.2
Alternating Arm & Leg Raise Plank - 9:46.6
Side Plank (Left) - 6:54.4
Side Plank (Right) - 7:12.5
Hollow Tuck Hold - 6:19.4
Reverse Plank - 8:37.1
2 -
Sept 22: 5 (5) + 50 squats
Bought some resistance bands for hips from Amazon, used in the last 20 squats and did some more exercises, am positively impressed. These will be my new favourites.
Total: 102(102) + 1020 squats
Remaining: 18(18) + ...2 -
Wednesday ✅
Planks 6”
Walk/Jog 30”
Stairs 10”
Weight is back to pre- vacation
Now for the last 5-10 lbs 🥳
3 -
Sept 23: 4 (4) + 40 squats
Total: 106(106) + 1060 squats
Remaining: 14(14) + ...3 -
Daily goals :
Date: 09/22
Username: murdog3t
Log food: yes
7000 steps: no
45 min exercise: yes
30 min walk: yes
Below 20g carbs: yes
Below 20g sugar: yes
Plank : 2 minutes 1 min hold x2
4 -
Sept 24: 4(4) + 50 squats
Total: 110(110) + 1110 squats
Remaining: 10(10) + ...3 -
Sept 25: 5(5) + 50 squats
Total: 115(115) + 1160 squats
Remaining: 5(5) + ...3 -
After slacking for two days
Planks are top of my ‘To Do’ list
3 -
Since I did not get my morning walk done I did this routine instead!
Set 1
Superman - 1:05
Alternating Arm & Leg Raise Plank - 1:16
Side Plank (Left) - 43
Side Plank (Right) - 56
Hollow Tuck Hold - 45
Reverse Plank - 57
Set 2
Superman - 47
Alternating Arm & Leg Raise Plank - 1:02
Side Plank (Left) - 40
Side Plank (Right) - 43
Hollow Tuck Hold - 35
Reverse Plank - 58
Set 3
Superman - 47
Alternating Arm & Leg Raise Plank - 53
Side Plank (Left) - 31
Side Plank (Right) - 39
Hollow Tuck Hold - 35
Reverse Plank - 1:05
9/29 Totals - 14:57
Superman - 2:39
Alternating Arm & Leg Raise Plank - 3:11
Side Plank (Left) - 1:54
Side Plank (Right) - 2:18
Hollow Tuck Hold - 1:55
Reverse Plank - 3:00
9/22 workout summarySet 1
Superman - 1:00.4
Alternating Arm & Leg Raise Plank - 1:16.1
Side Plank (Left) - 48.2
Side Plank (Right) - 48.1
Hollow Tuck Hold - 42.1
Reverse Plank - 53.1
Set 2
Superman - 39.4
Alternating Arm & Leg Raise Plank - 48.1
Side Plank (Left) - 41.1
Side Plank (Right) - 41.4
Hollow Tuck Hold - 45.7
Reverse Plank - 58.5
Set 3
Superman - 36.6
Alternating Arm & Leg Raise Plank - 46.5
Side Plank (Left) - 34.7
Side Plank (Right) - 33.8
Hollow Tuck Hold - 33.7
Reverse Plank - 54.7
9/22 Totals - 14:02.2
Superman - 2:16.4
Alternating Arm & Leg Raise Plank - 2:50.7
Side Plank (Left) - 2:04
Side Plank (Right) - 2:03.3
Hollow Tuck Hold - 2:01.5
Reverse Plank - 2:46.3
9/15 workout summarySet 1
Superman - 46
Alternating Arm & Leg Raise Plank - 54
Side Plank (Left) - 41
Side Plank (Right) - 39
Hollow Tuck Hold - 39
Reverse Plank - 49
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 58
Side Plank (Left) - 36
Side Plank (Right) - 39
Hollow Tuck Hold - 33
Reverse Plank - 41
9/15 Totals - 8:38
Superman - 1:29
Alternating Arm & Leg Raise Plank - 1:52
Side Plank (Left) - 1:17
Side Plank (Right) - 1:18
Hollow Tuck Hold - 1:12
Reverse Plank - 1:30
9/7 workout summarySet 1
Superman - 53
Alternating Arm & Leg Raise Plank - 34
Side Plank (Left) - 57
Side Plank (Right) - 57
Hollow Tuck Hold - 51
Reverse Plank - 56
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 49
Side Plank (Left) - 40
Side Plank (Right) - 47
Hollow Tuck Hold - 38
Reverse Plank - 39
9/7 Totals - 9:24
Superman - 1:36
Alternating Arm & Leg Raise Plank - 1:23
Side Plank (Left) - 1:37
Side Plank (Right) - 1:44
Hollow Tuck Hold - 1:29
Reverse Plank - 1:35
9/1 workout summarySet 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
9/1 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
September Totals - 1:01:07.2
Superman - 10:01.2
Alternating Arm & Leg Raise Plank - 12:57.6
Side Plank (Left) - 8:48.4
Side Plank (Right) - 9:30.5
Hollow Tuck Hold - 8:14.4
Reverse Plank - 11:37.1
3
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