Crank those Planks—September 2022 Edition

jeffrey_ad
jeffrey_ad Posts: 789 Member
in Challenges
Plank Challenge

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


Advanced Plank Challenge:
The-Ultimate-30-Day-Plank-Challenge-for-Your-Strongest-Core-Ever--0b698f248c434591b4e592703c01fb67.jpeg

Feel free to share your variations and challenges.


Happy planking!
Tagged:
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Replies

  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    I will try to do 60 minutes of mixed planks for the month.
  • murdog3t
    murdog3t Posts: 2,033 Member
    I will do 60 minutes of planks this month
    Starting today
  • nossmf
    nossmf Posts: 11,630 Member
    Just jumping in to give big props to anybody who actively participates in this thread/challenge. I recently started adding planks to my weight lifting workouts, assuming they'd be relatively easy as I consider myself reasonably strong otherwise. But reality slapped me upside the head, barely allowing for 30 second planks and 20 second side planks. I expect these numbers to both improve markedly as I practice, but in the mean time they were eye-openers about how much planks are not to be underestimated.

    Good luck to any and all plankers working to achieve their goals.
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
  • murdog3t
    murdog3t Posts: 2,033 Member
    9/1 : 5 x 30 sec counter top planks as I am building my strength up after having cervical spine surgery in May.
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100

    Total: 14 (14); reps: bodyweight 610, weights 100 ... 710
  • 15822
    15822 Posts: 269 Member
    I'm going to do the beginner challenge, starting from day 2.
  • murdog3t
    murdog3t Posts: 2,033 Member
    9/2 5x 30 sec = 5 min

    9/3 5x 30 sec = 7.5 min

    Happy Saturday
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50

    Total: 20 (20); reps: bodyweight 710, weights 150 ... 860
  • murdog3t
    murdog3t Posts: 2,033 Member
    9/4 Rest day I am a little sore
    Happy Sunday off to church ⛪️
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60

    Total: 20 (20); reps: bodyweight 810, weights 210 ... 1020
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20

    Total: 25 (25); reps: bodyweight 910, weights 230 ... 1140
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20

    Total: 30 (30); reps: bodyweight 1030, weights 250 ... 1280
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 60
    Sep 1 6x30s
    Sep 2 6x30s
    Sep 3-5 rest
    Sep 6 6x30s
    Sep 7 6x30s
    Total 12
    Remaining 48
  • murdog3t
    murdog3t Posts: 2,033 Member
    9/4 rest day
    9/5 5x 30 sec = 10 min
    9/6 5x 30 sec = 12.5 min
    9/7 5x 30 sec = 15 min

    Happy hump 🐫 day
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20
    Sept 7: 5 (5); reps: 150/20

    Total: 35 (35); reps: bodyweight 1180, weights 270 ... 1430
  • murdog3t
    murdog3t Posts: 2,033 Member
    9/8
    6 x 30 sec planks = 18 min
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20
    Sept 7: 5 (5); reps: 150/20
    Sept 8: 5 (5); reps: 100/20

    Total: 40 (40); reps: bodyweight 1280, weights 290 ... 1550
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20
    Sept 7: 5 (5); reps: 150/20
    Sept 8: 5 (5); reps: 100/20
    Sept 9: 5 (5); reps: 130/60

    Total: 50 (50); reps: bodyweight 1410, weights 350 ... 1750 (recalculated)
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 60
    Sep 1 6x30s
    Sep 2 6x30s
    Sep 3-5 rest
    Sep 6 6x30s
    Sep 7 6x30s
    Sep 8 6x30s
    Sep 9 6x30s
    Sep 10 6x30s
    Total 21
    Remaining 39

  • murdog3t
    murdog3t Posts: 2,033 Member
    9/8 6x 30 sec = 18 min
    9/9 6x 30 = 21 min
    9/10 6x 30= 24 min
    9/11 REST day
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20
    Sept 7: 5 (5); reps: 150/20
    Sept 8: 5 (5); reps: 100/20
    Sept 9: 5 (5); reps: 130/60
    Sept 10-11: 10 (10); reps: 140/80

    Total: 60 (60); reps: bodyweight 1550, weights 430 ... 1980 (recalculated
  • murdog3t
    murdog3t Posts: 2,033 Member
    9/11 REST day
    9/12 6x30 = 27 min
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20
    Sept 7: 5 (5); reps: 150/20
    Sept 8: 5 (5); reps: 100/20
    Sept 9: 5 (5); reps: 130/60
    Sept 10-11: 10 (10); reps: 140/80
    Sept 12: 5 (5); reps: 120/40

    Total: 65 (65); reps: bodyweight 1670, weights 470 ... 2140
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20
    Sept 7: 5 (5); reps: 150/20
    Sept 8: 5 (5); reps: 100/20
    Sept 9: 5 (5); reps: 130/60
    Sept 10-11: 10 (10); reps: 140/80
    Sept 12: 5 (5); reps: 120/40
    Sept 13: 5 (5); reps: 100/60

    Total: 70 (70); reps: bodyweight 1770, weights 530 ... 2300
  • murdog3t
    murdog3t Posts: 2,033 Member
    9/12 6x30 = 27 min
    9/13 6x 30= 30 min
    9/14 6x 40 = 33 min
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20
    Sept 7: 5 (5); reps: 150/20
    Sept 8: 5 (5); reps: 100/20
    Sept 9: 5 (5); reps: 130/60
    Sept 10-11: 10 (10); reps: 140/80
    Sept 12: 5 (5); reps: 120/40
    Sept 13: 5 (5); reps: 100/60
    Sept 14: 5 (5); reps: 260/100

    Total: 75 (75); reps: bodyweight 2030, weights 630 ... 2660
  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    In September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20
    Sept 7: 5 (5); reps: 150/20
    Sept 8: 5 (5); reps: 100/20
    Sept 9: 5 (5); reps: 130/60
    Sept 10-11: 10 (10); reps: 140/80
    Sept 12: 5 (5); reps: 120/40
    Sept 13: 5 (5); reps: 100/60
    Sept 14: 5 (5); reps: 260/100
    Sept 15: 5 (5); reps: 200/40

    Total: 80 (80); reps: bodyweight 2230, weights 670 ... 2900
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 60
    Sep 1 6x30s
    Sep 2 6x30s
    Sep 3-5 rest
    Sep 6 6x30s
    Sep 7 6x30s
    Sep 8 6x30s
    Sep 9 6x30s
    Sep 10 6x30s
    Sep 11 rest
    Sep 12 6x30s
    Sep 13 6x30s
    Sep 14 6x30s
    Sep 15 6x30s
    Sep 16 6x30s
    Total 36
    Remaining 24



  • lazycat2018
    lazycat2018 Posts: 1,750 Member
    September I will keep to at least 120 min mixed planks, 120 min other isometrics and 3000 reps

    Sept 1: 8 (8); reps: 400
    Sept 2: 6 (6); reps: 210/100
    Sept 3: 6 (6); reps: 100/50
    Sept 4: 5 (5); reps: 100/60
    Sept 5: 5 (5); reps: 100/20
    Sept 6: 5 (5); reps: 120/20
    Sept 7: 5 (5); reps: 150/20
    Sept 8: 5 (5); reps: 100/20
    Sept 9: 5 (5); reps: 130/60
    Sept 10-11: 10 (10); reps: 140/80
    Sept 12: 5 (5); reps: 120/40
    Sept 13: 5 (5); reps: 100/60
    Sept 14: 5 (5); reps: 260/100
    Sept 15: 5 (5); reps: 200/40
    Sept 16-17: 10 (10); reps: 170/120

    Total: 90 (90); reps: bodyweight 2400, weights 790 ... 3190

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