Crank Those Planks—June 2022 Edition

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jeffrey_ad
jeffrey_ad Posts: 789 Member
in Challenges
Hello!

This is the place for your planking and isometric 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:

30-Day-Plank-Challenge.png?w=1024


Here's a step by step guide to more advanced planks:
https://www.youtube.com/watch?v=ASdvN_XEl_c


Feel free to share your variations and challenges.

Here is a link to last month's challenge:

https://community.myfitnesspal.com/en/discussion/10860976/may-2022-planking-and-isometric-exercise-challenge

Happy planking!

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Replies

  • 88AViva
    88AViva Posts: 499 Member
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    Yay! Thanks @jeffrey_ad

    New month. New Challenges.
  • 88AViva
    88AViva Posts: 499 Member
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    Goal : 200 Minutes Mixed Isometric Challenges

    Wed 01 - 8.20 Mins
    • High plank (60 Secs) - ||
    • Side plank (60 Secs) - ||
    • Low plank/Elbow Plank (40 Secs) - ||
    • Reverse Plank/ Straight Bridge (40 Secs) - |
    • Bear Crawl Hold/Active Beast (30 Secs) - |
    • Low Squat Hold/Chair Pose - (30 Secs) - ||
    • Hollow Body Hold - (25 Secs) - ||
    (60x4) + (40x3) + (30x3) + (25x2) = 500Secs
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    edited June 2022
    Options
    Thank you for restarting this thread, @jeffrey_ad.

    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
  • 88AViva
    88AViva Posts: 499 Member
    Options
    Thu 02 - 11.10 Mins
    • High plank (60 Secs)- ||
    • Side plank (60 Secs)- ||
    • Low Plank/ Elbow plank (40 Secs)- ||
    • Bear Crawl/ Active beast (40 Secs)- |
    • Superman hold (40 Secs) - |
    • Low squat/ Chair (40 Secs) - ||
    • Sumo squat hold (40 Secs) - |
    • Calf raise hold (40 Secs) - |||
    • Wall sit (30 Secs) - |||
    (60x4) + (40x10) + (30x1) = 670Secs
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    Options
    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
    June 2: 5 (5) + 50 WS
    Reps: 60 bodyweight

    Total: 10 (10) + 100 WS
    Reps: 100 bodyweight, 130 weights
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
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    I’m in for 60 again
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    Options
    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
    June 2: 5 (5) + 50 WS
    Reps: 60 bodyweight
    June 3: 5 (5) + 60 WS
    Reps: 50 bodyweight, 150 weights

    Total: 15 (15) + 160 WS
    Reps: 150 bodyweight, 280 weights
  • 88AViva
    88AViva Posts: 499 Member
    Options
    Fri 03 - 8.30 Mins
    • High plank (60 Secs) - ||
    • Side plank (60 Secs) - ||
    • Low plank/Elbow Plank (40 Secs) - ||
    • Reverse Plank/ Straight Bridge (40 Secs) - |
    • Bear Crawl Hold/Active Beast (40 Secs) - |
    • Low Squat Hold/Chair Pose - (30 Secs) - ||
    • Hollow Body Hold - (25 Secs) - ||
    (60x4) + (40x4) + (30x2) + (25x2) = 510Secs
  • 88AViva
    88AViva Posts: 499 Member
    Options
    Sat 04 - 7.30 Mins
    • High Plank (60 Secs) - ||
    • Side Plank (60 Secs) - ||
    • Low Plank / Elbow plank (40 Secs) - ||
    • Low Squat Hold/ Chair (30 Secs) - ||
    • Calf Raise hold (30 Secs) - ||
    (60x4) + (40x2) + (30x4) = 440 Secs
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    Options
    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
    June 2: 5 (5) + 50 WS
    Reps: 60 bodyweight
    June 3: 5 (5) + 60 WS
    Reps: 50 bodyweight, 150 weights
    June 4: 5 (5) + 50 WS
    Reps: 100 bodyweight

    Total: 20 (20) + 210 WS
    Reps: 250 bodyweight, 280 weights
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    Options
    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
    June 2: 5 (5) + 50 WS
    Reps: 60 bodyweight
    June 3: 5 (5) + 60 WS
    Reps: 50 bodyweight, 150 weights
    June 4: 5 (5) + 50 WS
    Reps: 100 bodyweight
    June 5: 5 (5) + 50 WS
    Reps: 40 bodyweight, 60 weights

    Total: 25 (25) + 260 WS
    Reps: 290 bodyweight, 340 weights (630)
  • Danimeow
    Danimeow Posts: 3 Member
    Options
    This is great! I'm going to try to start at 15 seconds, and get to a minute by the end of the month. That may sound low, but I'm currently hoping I can hold the 15 seconds. I'm willing to try, though!
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    Options
    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
    June 2: 5 (5) + 50 WS
    Reps: 60 bodyweight
    June 3: 5 (5) + 60 WS
    Reps: 50 bodyweight, 150 weights
    June 4: 5 (5) + 50 WS
    Reps: 100 bodyweight
    June 5: 5 (5) + 50 WS
    Reps: 40 bodyweight, 60 weights
    June 6: 5 (5) + 50 WS
    Reps: 70 bodyweight, 60 weights

    Total: 30 (30) + 310 WS
    Reps: 360 bodyweight, 400 weights (760)
  • 88AViva
    88AViva Posts: 499 Member
    Options
    Sun 05 - 8.30 Mins
    • High plank (60 Secs) - ||
    • Side plank (60 Secs) - ||
    • Low plank/Elbow Plank (40 Secs) - ||
    • Reverse Plank/ Straight Bridge (40 Secs) - |
    • Bear Crawl Hold/Active Beast (40 Secs) - |
    • Low Squat Hold/Chair Pose - (30 Secs) - ||
    • Hollow Body Hold - (25 Secs) - ||
    (60x4) + (40x4) + (30x2) + (25x2) = 510Secs
    Mon 06 - Lazy
    Tue 07 - 10.50 Mins
    • High plank (60 Secs)- ||
    • Side plank (60 Secs)- ||
    • Low Plank/ Elbow plank (40 Secs)- ||
    • Superman hold (40 Secs) - |
    • Low squat/ Chair (40 Secs) - ||
    • Sumo squat hold (40 Secs) - |
    • Calf raise hold (40 Secs) - |||
    • Wall sit (30 Secs) - |||
    (60x4) + (40x9) + (30x1) = 630Secs

    Week 1 Total - 3260 Seconds (54.30 Minutes)
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    Options
    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
    June 2: 5 (5) + 50 WS
    Reps: 60 bodyweight
    June 3: 5 (5) + 60 WS
    Reps: 50 bodyweight, 150 weights
    June 4: 5 (5) + 50 WS
    Reps: 100 bodyweight
    June 5: 5 (5) + 50 WS
    Reps: 40 bodyweight, 60 weights
    June 6: 5 (5) + 50 WS
    Reps: 70 bodyweight, 60 weights
    June 7: 5 (5) + 50 WS
    Reps: 40 bodyweight, 100 weights

    Total: 35 (35) + 360 WS
    Reps: 400 bodyweight, 500 weights (900)
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    Options
    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
    June 2: 5 (5) + 50 WS
    Reps: 60 bodyweight
    June 3: 5 (5) + 60 WS
    Reps: 50 bodyweight, 150 weights
    June 4: 5 (5) + 50 WS
    Reps: 100 bodyweight
    June 5: 5 (5) + 50 WS
    Reps: 40 bodyweight, 60 weights
    June 6: 5 (5) + 50 WS
    Reps: 70 bodyweight, 60 weights
    June 7: 5 (5) + 50 WS
    Reps: 40 bodyweight, 100 weights
    June 8: 5 (5) + 50 WS
    Reps: 60 bodyweight, 140 weights

    Total: 40 (40) + 410 WS
    Reps: 460 bodyweight, 640 weights (1100)
  • 88AViva
    88AViva Posts: 499 Member
    Options
    Wed 08 - 10 Minutes
    • High plank (60 Secs)- |||
    • Side plank (60 Secs)- ||
    • Low Plank/ Elbow plank (50 Secs)-
    • Bear Crawl/ Active beast (40 Secs)- ||
    • Superman hold (40 Secs) - ||
    • Low squat/ Chair (40 Secs) - ||
    • Sumo squat hold (40 Secs) -
    • Calf raise hold (40 Secs) -
    • Wall sit (30 Secs) - ||
    (60x5) + (40x6) + (30x2) =600 Seconds
    Thur 09 - 5 Minutes
    • High plank (60 Secs)- ||
    • Side plank (60 Secs)- ||
    • Wall sit (30 Secs) - ||
    (60x4) + (30x2) = 300 Seconds
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    Options
    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
    June 2: 5 (5) + 50 WS
    Reps: 60 bodyweight
    June 3: 5 (5) + 60 WS
    Reps: 50 bodyweight, 150 weights
    June 4: 5 (5) + 50 WS
    Reps: 100 bodyweight
    June 5: 5 (5) + 50 WS
    Reps: 40 bodyweight, 60 weights
    June 6: 5 (5) + 50 WS
    Reps: 70 bodyweight, 60 weights
    June 7: 5 (5) + 50 WS
    Reps: 40 bodyweight, 100 weights
    June 8: 5 (5) + 50 WS
    Reps: 60 bodyweight, 140 weights
    June 9: 5 (5) + 40 WS
    Reps: 40 bodyweight

    Total: 45 (45) + 450 WS
    Reps: 500 bodyweight, 640 weights (1140)
  • lazycat2018
    lazycat2018 Posts: 1,746 Member
    Options
    My June goal is 120 minutes planks, 120 minutes of other isometrics, 1200 weighted squats and 3000 other reps (bodyweight and free weights)

    June 1: 5 (5) + 50 WS
    Reps: 40 bodyweight, 130 weights
    June 2: 5 (5) + 50 WS
    Reps: 60 bodyweight
    June 3: 5 (5) + 60 WS
    Reps: 50 bodyweight, 150 weights
    June 4: 5 (5) + 50 WS
    Reps: 100 bodyweight
    June 5: 5 (5) + 50 WS
    Reps: 40 bodyweight, 60 weights
    June 6: 5 (5) + 50 WS
    Reps: 70 bodyweight, 60 weights
    June 7: 5 (5) + 50 WS
    Reps: 40 bodyweight, 100 weights
    June 8: 5 (5) + 50 WS
    Reps: 60 bodyweight, 140 weights
    June 9: 5 (5) + 40 WS
    Reps: 40 bodyweight
    June 10: 5 (5) + 50
    Reps: 80 bodyweight, 140 weights

    Total: 50 (50) + 500 WS
    Reps: 580 bodyweight, 780 weights (1360)
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Options
    Goal 60
    Jun 1 6x30s
    Jun 2 6x30s
    Jun 3 6x30s
    Jun 4-5 rest days
    Jun 6 6x30s
    Jun 7 6x30s
    Jun 8 6x30s
    Jun 9 6x30s
    Jun 10 6x30s
    Total 24
    Remaining 36

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