December 2021 Planking and Isometric Exercise Challenge
![jeffrey_ad](https://dakd0cjsv8wfa.cloudfront.net/images/photos/user/60e3/a826/6862/f2f5/20c7/2356/a1ca/905bc945a364fa879e06b345e5dc11e57320.jpg)
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 Beginner Plank Challenge - builds to a 2 minute plank (total is 26 minutes and 55 seconds for the month, so 33 minutes and 5 seconds short of 60 minutes. Recommend doing multiples earlier in the program when they are shorter to get more minutes for 60):
![76aron673gy9.png](https://us.v-cdn.net/5021879/uploads/editor/nw/76aron673gy9.png)
Here's a 30 Day Plank Variation Challenge:
![2-shape-plank_challenge.jpg](https://images.shape.mdpcdn.com/sites/shape.com/files/styles/challenge_full_width/public/2-shape-plank_challenge.jpg)
Feel free to share your variations and challenges.
Here is a link to last month's challenge:
https://community.myfitnesspal.com/en/discussion/10847873/november-2021-planking-and-isometric-exercise-challenge
Happy planking!
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 Beginner Plank Challenge - builds to a 2 minute plank (total is 26 minutes and 55 seconds for the month, so 33 minutes and 5 seconds short of 60 minutes. Recommend doing multiples earlier in the program when they are shorter to get more minutes for 60):
![76aron673gy9.png](https://us.v-cdn.net/5021879/uploads/editor/nw/76aron673gy9.png)
Here's a 30 Day Plank Variation Challenge:
![2-shape-plank_challenge.jpg](https://images.shape.mdpcdn.com/sites/shape.com/files/styles/challenge_full_width/public/2-shape-plank_challenge.jpg)
Feel free to share your variations and challenges.
Here is a link to last month's challenge:
https://community.myfitnesspal.com/en/discussion/10847873/november-2021-planking-and-isometric-exercise-challenge
Happy planking!
1
Replies
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Thanks for posting December’s thread. This has been very motivating for me.
Adding on to last month, December’s goal will be:
Forearm plank: 30 minutes
Forearm side plank: 7 minutes (per side)
Extended arm plank: 7 minutes3 -
December goal is the same: 120 (120) + 1200 WS as minimum, but today i got my vaccine booster and can barely raise my arm after that, so i only did 5 minutes of standing isometrics. Tomorrow I'm going to do the full set.
Thanks for this ongoing challenge, @jeffrey_ad, i cannot imagine my life without it now.2 -
Hi, I’m back! I’ve been MIA for a couple of months – but gave myself a stern talking to last week and here I am.
@jeffrey_ad, thanks for keeping this going.
My goal this month will be 80 minutes.
01/12 4 mins mixed planks
4 -
December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.
Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS2 -
Thanks so much 🌷, @jeffrey_ad
Goals
100 mins of planks
75 mins of legs iso
20 correct pushups
12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
12/2: 8:00 plank workout w. Mad Fit
Total:
14:00 planks
4:00 legs isometrics2 -
December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.
Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
Dec 3: 7 (5) + 60 WS + a workout
Total: 15 (15) + 150 WS, 1 workout2 -
Goal 80 minutes.
01/12 4 mins mixed planks
02/12 4 mins mixed planks
03/12 4 mins mixed planks
Total 12 minutes
3 -
Goal 60
Dec 1 6x30s
Dec 2 6x30s
Dec 3 6x30s
Dec 4 rest day
Total 9
Remaining 511 -
Goals
100 mins of planks
75 mins of legs iso
20 correct pushups12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
12/2: 8:00 plank workout w. Mad Fit
12/3: 1:00 planks during a HIIT with H. Robertson + 5:00 planks workout w C Girvan
12/4: 2:00 planks (renegate rows) + 5:00 wall sit
Total:
22:00 planks
9:00 legs isometrics
2 -
December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.
Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
Dec 3: 7 (5) + 60 WS + a workout
Dec 4: 6 (6) + 60 WS
Total: 21 (21) + 210 WS, 1 workout0 -
Goal 80 minutes.
01/12 4 mins mixed planks
02/12 4 mins mixed planks
03/12 4 mins mixed planks
04/12 rest day
05/12 4 mins mixed planks
06/12 4 mins mixed planks
Total 20 minutes
Remaining 60 minutes
2 -
December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.
Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
Dec 3: 7 (5) + 60 WS + a workout
Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
Dec 6: 10 (6) + 60 WS
Total: 31 (31) + 270 WS, 1 workout0 -
Goals
100 mins of planks
75 mins of legs iso
20 correct pushups12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
12/2: 8:00 plank workout w. Mad Fit
12/3: 1:00 planks during a HIIT with H. Robertson + 5:00 planks workout w C Girvan
12/4: 2:00 planks (renegate rows) + 5:00 wall sit
12/5: about 6:00 planks during HIIT
12/6: 1:30 bBulgarian squat holds
12/7: 5:00 planks and 2:00 wallsits (during a pushups-only workout 🤫)
Total:
33:00 planks
12:30 legs isometrics
2 -
December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.
Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
Dec 3: 7 (5) + 60 WS + a workout
Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
Dec 6: 10 (6) + 60 WS
Dec 7: 6 (6) + 40 WS (4kg) + 20 WS 2×5kg dumbbells) + a workout
Total: 37 (37) + 330 WS, 2 workouts1 -
December’s goals:
Forearm plank: 30 minutes - 6 complete
Forearm side plank: 7 minutes (per side) - 1 complete
Extended arm plank: 7 minutes - 1 complete3 -
December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.
Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
Dec 3: 7 (5) + 60 WS + a workout
Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
Dec 6: 10 (6) + 60 WS
Dec 7: 6 (6) + 40 WS (4kg) + 20 WS 2×5kg dumbbells) + a workout
Dec 8: 6 (6) + 60 WS + a workout
Total: 43 (43) + 390 WS, 3 strength workouts1 -
December’s goals:
Forearm plank: 30 minutes - 10 complete
Forearm side plank: 7 minutes (per side) - 2 complete
Extended arm plank: 7 minutes - 2 complete2 -
Goal 80 minutes.
01/12 4 mins mixed planks
02/12 4 mins mixed planks
03/12 4 mins mixed planks
04/12 rest day
05/12 4 mins mixed planks
06/12 4 mins mixed planks
07/12 4 mins mixed planks
08/12 rest day
09/12 4 mins mixed planks
Total 28 minutes
remaining 52 minutes
2 -
Goals
100 mins of planks
75 mins of legs iso
20 correct pushups12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
12/2: 8:00 plank workout w. Mad Fit
12/3: 1:00 planks during a HIIT with H. Robertson + 5:00 planks workout w C Girvan
12/4: 2:00 planks (renegate rows) + 5:00 wall sit
12/5: about 6:00 planks during HIIT
12/6: 1:30 bBulgarian squat holds
12/7: 5:00 planks and 2:00 wallsits (during a pushups-only workout 🤫)
Mhm.... was quite sure I posted yesterday... 🤔
12/08: 5:00 "Insane Plank workout" seemed humane to me. Also, 4:00 wall sit.
12/09: 6:00 planks during workout
12/10: 10:00 legs isometrics with Girvan and 3:00 planks with Bowflex
Total:
47:00 planks
26:30 legs isometrics2 -
Goal 80 minutes.
01/12 4 mins mixed planks
02/12 4 mins mixed planks
03/12 4 mins mixed planks
04/12 rest day
05/12 4 mins mixed planks
06/12 4 mins mixed planks
07/12 4 mins mixed planks
08/12 rest day
09/12 4 mins mixed planks
10/12 4 mins mixed planks
11/12 4 mins mixed planks
Total 36 minutes
2 -
Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
Dec 3: 7 (5) + 60 WS + a workout
Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
Dec 6: 10 (6) + 60 WS
Dec 7: 6 (6) + 40 WS (4kg) + 20 WS 2×5kg dumbbells) + a workout
Dec 8: 6 (6) + 60 WS + a workout
Been feeling too tired after work, still planking but low on squats.
By Dec 12: 18 (18) + 40 WS
Total: 61 (61) + 430 WS, 3 strength workouts1 -
Goals
100 mins of planks
75 mins of legs iso
20 correct pushups12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
12/2: 8:00 plank workout w. Mad Fit
12/3: 1:00 planks during a HIIT with H. Robertson + 5:00 planks workout w C Girvan
12/4: 2:00 planks (renegate rows) + 5:00 wall sit
12/5: about 6:00 planks during HIIT
12/6: 1:30 bBulgarian squat holds
12/7: 5:00 planks and 2:00 wallsits (during a pushups-only workout 🤫)
Mhm.... was quite sure I posted yesterday... 🤔
12/08: 5:00 "Insane Plank workout" seemed humane to me. Also, 4:00 wall sit.
12/09: 6:00 planks during workout
12/10: 10:00 legs isometrics with Girvan and 3:00 planks with Bowflex
12/11: not 100% sure, but DuPree's workout must have had at least 5:00 planks and 3:00 leg holds.
12/12: hike, so rest day
Total:
52:00 planks
20:30 legs isometrics
2 -
December’s goals:
Forearm plank: 30 minutes - 11 complete
Forearm side plank: 7 minutes (per side) - 3 complete
Extended arm plank: 7 minutes - 3 complete2 -
Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
Dec 3: 7 (5) + 60 WS + a workout
Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
Dec 6: 10 (6) + 60 WS
Dec 7: 6 (6) + 40 WS (4kg) + 20 WS 2×5kg dumbbells) + a workout
Dec 8: 6 (6) + 60 WS + a workout
By Dec 12: 18 (18) + 40 WS
Dec 13: 5 (5) + 40 WS
Dec 14: 5 (5) + 50 WS
Total: 71 (71) + 520 WS, 3 strength workouts1 -
Goal 80 minutes.01/12 4 mins mixed planks12/12 4 mins mixed planks
02/12 4 mins mixed planks
03/12 4 mins mixed planks
04/12 rest day
05/12 4 mins mixed planks
06/12 4 mins mixed planks
07/12 4 mins mixed planks
08/12 rest day
09/12 4 mins mixed planks
10/12 4 mins mixed planks
11/12 4 mins mixed planks
13/12 none
14/12 4 mins mixed planks
Total 44 minutes
Remaining 36 minutes
2 -
Goals
100 mins of planks
75 mins of legs iso
20 correct pushups12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
12/2: 8:00 plank workout w. Mad Fit
12/3: 1:00 planks during a HIIT with H. Robertson + 5:00 planks workout w C Girvan
12/4: 2:00 planks (renegate rows) + 5:00 wall sit
12/5: about 6:00 planks during HIIT
12/6: 1:30 bBulgarian squat holds
12/7: 5:00 planks and 2:00 wallsits (during a pushups-only workout 🤫)
Mhm.... was quite sure I posted yesterday... 🤔
12/08: 5:00 "Insane Plank workout" seemed humane to me. Also, 4:00 wall sit.
12/09: 6:00 planks during workout
12/10: 10:00 legs isometrics with Girvan and 3:00 planks with Bowflex
12/11: not 100% sure, but DuPree's workout must have had at least 5:00 planks and 3:00 leg holds.
12/12: hike, so rest day
12/13: 2:00 planks, 1:00+3:00 wall sits
12/14: -
Total:
54:00 planks
24:30 legs isometrics2 -
December goals: 120 minutes planks, 120 minutes of other isometrics and 1200 kettlebell squatsDec 1: 0 (5); Dec 2: 8 (5) + 90 WSDec 15: 5 (5) + 60 WS
Dec 3: 7 (5) + 60 WS + a workout
Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
Dec 6: 10 (6) + 60 WS
Dec 7: 6 (6) + 40 WS (4kg) + 20 WS 2×5kg dumbbells) + a workout
Dec 8: 6 (6) + 60 WS + a workout
By Dec 12: 18 (18) + 40 WS
Dec 13: 5 (5) + 40 WS
Dec 14: 5 (5) + 50 WS
Total: 76 (76) + 580 WS, 3 strength workouts1 -
December’s goals:
Forearm plank: 30 minutes - 15 complete
Forearm side plank: 7 minutes (per side) - 4 complete
Extended arm plank: 7 minutes - 4 complete2 -
December goals: 120 minutes planks, 120 minutes of other isometrics and 1200 kettlebell squatsDec 1: 0 (5); Dec 2: 8 (5) + 90 WSDec 16: 6 (6) + 60 WS
Dec 3: 7 (5) + 60 WS + a workout
Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
Dec 6: 10 (6) + 60 WS
Dec 7: 6 (6) + 40 WS (4kg) + 20 WS 2×5kg dumbbells) + a workout
Dec 8: 6 (6) + 60 WS + a workout
By Dec 12: 18 (18) + 40 WS
Dec 13: 5 (5) + 40 WS
Dec 14: 5 (5) + 50 WS
Dec 15: 5 (5) + 60 WS
Total: 82 (82) + 640 WS, 3 strength workouts1 -
Goal 80 minutes.01/12 4 mins mixed planks14/12 4 mins mixed planks
02/12 4 mins mixed planks
03/12 4 mins mixed planks
04/12 rest day
05/12 4 mins mixed planks
06/12 4 mins mixed planks
07/12 4 mins mixed planks
08/12 rest day
09/12 4 mins mixed planks
10/12 4 mins mixed planks
11/12 4 mins mixed planks
12/12 4 mins mixed planks
13/12 none
15/12 4 mins mixed planks
16/12 none
17/12 4 mins mixed planks
Total 52 minutes
remaining 28 minutes
1
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