November 2021 Planking and Isometric Exercise Challenge

jeffrey_ad
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 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):
lcuynnodi490.png

Feel free to share your variations and challenges.

Here is a link to last month's challenge:

https://community.myfitnesspal.com/en/discussion/10845206/october-2021-planking-and-isometric-exercise-challenge

Happy planking!
«13

Replies

  • biketheworld
    biketheworld Posts: 2,316 Member
    November goals

    30 minutes regular planks
    5 minutes side planks (each side)
  • UberAya
    UberAya Posts: 94 Member
    I'm game - my core and upper body needs some serious strengthening.
    Current month goal - try to stick to above schedule. ;)

    11/2/21 - 1 x 15 sec, forearm

  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    November goal: minimum 120 minutes mixed planks, 120 minutes other isometric exercises and 1000 weighted squats with a 4kg kettlebell

    Nov 1: 5 (5) + 50 WS
    Nov 2: 5 (5) + 50 WS
  • UberAya
    UberAya Posts: 94 Member
    edited November 2021
    Gonna have to modify this - work put out a Planksgiving challenge that starts next week. New goal...win the gift card!. Things are gonna get weird the 10th through the 19th ;)

    11/2/21 - forearm 1 x 15s
    11/3/21 - forearm 1 x 20s
  • 200Karen
    200Karen Posts: 2,233 Member
    ✅ November goals:
    88+ minutes of mixed planks (weekly average 20")
    620+ minutes cardio (daily average 20”)
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    On the board for November (woot)!

    November 3 Workout

    Set 1
    Superman - 1:18
    Forearm Plank - 1:34
    Side Plank (left) - 49
    Side Plank (right) - 55
    Hollow Body Hold - 50
    Reverse Plank - 1:01
    Set 2
    Superman - 1:05
    Forearm Plank - 1:08
    Side Plank (left) - 44
    Side Plank (right) - 55
    Hollow Body Hold - 43
    Reverse Plank - 1:15
    Set 3
    Superman - 1:03
    Forearm Plank - 1:02
    Side Plank (left) - 38
    Side Plank (right) - 39
    Hollow Body Hold - 38
    Reverse Plank - 1:04

    November 3 Total - 17:20
    Superman - 3:26
    Forearm Plank - 3:44
    Side Plank (left) - 2:11
    Side Plank (right) - 2:28
    Hollow Body Hold - 2:11
    Reverse Plank - 3:20

    November Totals - 17:20
    Superman - 3:26
    Forearm Plank - 3:44
    Side Plank (left) - 2:11
    Side Plank (right) - 2:28
    Hollow Body Hold - 2:11
    Reverse Plank - 3:20
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 60
    Nov 1 6x30s
    Nov 2 6x30s
    Nov 3 6x30s
    Total 9
    Remaining 51
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    November goal: minimum 120 minutes mixed planks, 120 minutes other isometric exercises and 1000 weighted squats with a 4kg kettlebell

    Nov 1: 5 (5) + 50 WS
    Nov 2: 5 (5) + 50 WS
    Nov 3: 5 (5) + 50 WS

    Total: 15 (15) + 150 WS
  • biketheworld
    biketheworld Posts: 2,316 Member
    November goals

    30 minutes regular planks
    5 minutes side planks (each side)

    Progress:
    3/30 complete regular planks
    0/5 side planks
  • UberAya
    UberAya Posts: 94 Member
    11/2/21 - forearm 1 x 15s
    11/3/21 - forearm 1 x 20s
    11/4/21/ - forearm 1 x 25s
  • dewit
    dewit Posts: 1,468 Member
    edited November 2021
    I'm all in! Going for
    100 min planks
    75 min legs

    11/1: 5:00 planks during an EMOM workout
    11/2: 4:00 planks (H Robertson) + 5:00 wall sit
    11/3: 3:00 planks, tabata style (HasFit)
    11/4: 6:00 planks (renegate rows with 12,5kg DB, Caroline Girvan) + 1:00 squat holds + 5:00 wall sit (last 45s were haaard)

    Total:
    18:00 planks
    11:00 legs
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    November goal: minimum 120 minutes mixed planks, 120 minutes other isometric exercises and 1000 weighted squats with a 4kg kettlebell

    Nov 1: 5 (5) + 50 WS
    Nov 2: 5 (5) + 50 WS
    Nov 3: 5 (5) + 50 WS (10 with a 6kg kbell)
    Nov 4: 5 (5) + 20 WS (6kg)
    Nov 5: 5 (5) + 80 WS

    Total: 25 (25) + 250 WS
  • UberAya
    UberAya Posts: 94 Member
    Almost forgot today

    11/2/21 - forearm 1 x 15s
    11/3/21 - forearm 1 x 20s
    11/4/21 - forearm 1 x 25s
    11/5/21 - forearm 1 x 30s
  • murdog3t
    murdog3t Posts: 2,033 Member
    edited November 2021
    11/01 forearm plank 2x 30 sec
    11/02 forearm plank 2x 30 sec
    11/03 forearm plank 2x 30 sec
    11/04 forearm plank 2x 30 sec
    11/05 Forearm plank 2x 30 sec
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    November goal: minimum 120 minutes mixed planks, 120 minutes other isometric exercises and 1000 weighted squats with a 4kg kettlebell

    Nov 1: 5 (5) + 50 WS
    Nov 2: 5 (5) + 50 WS
    Nov 3: 5 (5) + 50 WS (10 with a 6kg kbell)
    Nov 4: 5 (5) + 20 WS (6kg)
    Nov 5: 5 (5) + 80 WS
    Nov 6: 5 (5) + 50 WS

    Total: 30 (30) + 300 WS
  • UberAya
    UberAya Posts: 94 Member
    11/2 - forearm 1 x 15s
    11/3 - forearm 1 x 20s
    11/4 - forearm 1 x 25s
    11/5 - forearm 1 x 30s
    11/6 - forearm 2 x 20s
  • murdog3t
    murdog3t Posts: 2,033 Member
    11/06 - 3x30 sec forearm plank
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    November goal: minimum 120 minutes mixed planks, 120 minutes other isometric exercises and 1000 weighted squats with a 4kg kettlebell

    Nov 1: 5 (5) + 50 WS
    Nov 2: 5 (5) + 50 WS
    Nov 3: 5 (5) + 50 WS (10 with a 6kg kbell)
    Nov 4: 5 (5) + 20 WS (6kg)
    Nov 5: 5 (5) + 80 WS
    Nov 6: 5 (5) + 50 WS
    Nov 7: 5 (5) + 50 WS

    Total: 35 (35) + 350 WS
  • biketheworld
    biketheworld Posts: 2,316 Member
    November goals

    30 minutes regular planks
    5 minutes side planks (each side)

    Progress:
    5/30 complete regular planks
    1/5 side planks
  • dewit
    dewit Posts: 1,468 Member
    I'm all in! Going for
    100 min planks
    75 min legs
    11/1: 5:00 planks during an EMOM workout
    11/2: 4:00 planks (H Robertson) + 5:00 wall sit
    11/3: 3:00 planks, tabata style (HasFit)
    11/4: 6:00 planks (renegate rows with 12,5kg DB, Caroline Girvan) + 1:00 squat holds + 5:00 wall sit (last 45s were haaard)
    11/5: 4:00 wallsit, hard! + 10:00 planks workout with Heather Robertson
    11/6: 5:00 plank variations during upper body workout

    Total:
    33:00 planks
    15:00 legs
  • murdog3t
    murdog3t Posts: 2,033 Member
    11/07 rest day
  • UberAya
    UberAya Posts: 94 Member
    11/2 - forearm 1 x 15s
    11/3 - forearm 1 x 20s
    11/4 - forearm 1 x 25s
    11/5 - forearm 1 x 30s
    11/6 - forearm 2 x 20s
    11/7 - forearm 2 x 25s
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    November goal: minimum 120 minutes mixed planks, 120 minutes other isometric exercises and 1000 weighted squats with a 4kg kettlebell

    Nov 1: 5 (5) + 50 WS
    Nov 2: 5 (5) + 50 WS
    Nov 3: 5 (5) + 50 WS (10 with a 6kg kbell)
    Nov 4: 5 (5) + 20 WS (6kg)
    Nov 5: 5 (5) + 80 WS
    Nov 6: 5 (5) + 50 WS
    Nov 7: 5 (5) + 50 WS
    Nov 8: 5 (5) + 50 WS

    Total: 40 (40) + 400 WS
  • 200Karen
    200Karen Posts: 2,233 Member
    Back on schedule 🏋️‍♂️
  • UberAya
    UberAya Posts: 94 Member
    edited November 2021
    Oh how I just want to be a bum today...

    11/2 - forearm 1 x 15s
    11/3 - forearm 1 x 20s
    11/4 - forearm 1 x 25s
    11/5 - forearm 1 x 30s
    11/6 - forearm 2 x 20s
    11/7 - forearm 2 x 25s
    11/8 - forearm 2 x 30s
  • UberAya
    UberAya Posts: 94 Member
    11/2 - forearm 1 x 15s
    11/3 - forearm 1 x 20s
    11/4 - forearm 1 x 25s
    11/5 - forearm 1 x 30s
    11/6 - forearm 2 x 20s
    11/7 - forearm 2 x 25s
    11/8 - forearm 2 x 30s
    Work Planksgiving bonus, no rest for the wicked! 11/9 - forearm 2 x 30s
  • murdog3t
    murdog3t Posts: 2,033 Member
    11/07 3 x30 sec forearm plank
    11/08 3x 30 sec forearm plank
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    November goal: minimum 120 minutes mixed planks, 120 minutes other isometric exercises and 1000 weighted squats with a 4kg kettlebell

    Nov 1: 5 (5) + 50 WS
    Nov 2: 5 (5) + 50 WS
    Nov 3: 5 (5) + 50 WS (10 with a 6kg kbell)
    Nov 4: 5 (5) + 20 WS (6kg)
    Nov 5: 5 (5) + 80 WS
    Nov 6: 5 (5) + 50 WS
    Nov 7: 5 (5) + 50 WS
    Nov 8: 5 (5) + 50 WS
    Nov 9: 5 (5) + 50 WS

    Total: 45 (45) + 450 WS
  • UberAya
    UberAya Posts: 94 Member
    11/2 - forearm 1 x 15s
    11/3 - forearm 1 x 20s
    11/4 - forearm 1 x 25s
    11/5 - forearm 1 x 30s
    11/6 - forearm 2 x 20s
    11/7 - forearm 2 x 25s
    11/8 - forearm 2 x 30s
    11/9 - forearm 2 x 30s
    11/10 - forarm 40s+30s
  • murdog3t
    murdog3t Posts: 2,033 Member

    11/09 3x 30 sec forearm plank

    11/10 3 x 30 sec forearm plank

Categories