We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

31day varied plank challenge JAN 2017

13

Replies

  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00

    OMG plank jacks are tough!!
  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks

    Today's were sore on the shoulder after a rough wo the last 2 night.
  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0


  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
  • wndlady
    wndlady Posts: 70 Member
    Completed 2 sets of day 12. Hoping to catch up on day 13 and 14 today. Being sick doesn't help :(.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0

  • wndlady
    wndlady Posts: 70 Member
    Managed to complete 3 sets of day 13 today and 2 sets of day 14. Killing me, but I haven't quit yet.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0

    46.25 minutes total for the month
  • wndlady
    wndlady Posts: 70 Member
    Completed day 15.
  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
    Jan 14: Zip
    Jan 15: Zip
    Jan 16: 3x1:00 Low Side knee to same elbow, 3x 2Up-downs & 5 Jacks, 3x 15 Wide Grip Push-ups
  • wndlady
    wndlady Posts: 70 Member
    3 sets of 15 pushups completed for day 16. Only need to do 40 push ups for my next tae Kwon Do fitness test, so I get 5 for extra credit:).
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.0
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching plank=3.45

  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
    Jan 14: Zip
    Jan 15: Zip
    Jan 16: 3x1:00 Low Side knee to same elbow, 3x 2Up-downs & 5 Jacks, 3x 15 Wide Grip Push-ups
    Jan 17: 3x 1:15 Panther Plank
  • wndlady
    wndlady Posts: 70 Member
    Completed day 17
  • Serenade_N
    Serenade_N Posts: 152 Member
    Catching up
    Jan 11th High plank j.jacks 3x60secs and Jan 12th Low side plank hip raise 2x60 3 sets. Woof|
  • wndlady
    wndlady Posts: 70 Member
    Only managed to do 2 sets of day 18 again.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5

    Tough one today!!!
  • Serenade_N
    Serenade_N Posts: 152 Member
    Jan 13th and 14th high plank alt knee tap and low plank alt same knee 3x60mins both.
    Phewf!!!
  • alipsie19
    alipsie19 Posts: 705 Member
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
    Jan 14: Zip
    Jan 15: Zip
    Jan 16: 3x1:00 Low Side knee to same elbow, 3x 2Up-downs & 5 Jacks, 3x 15 Wide Grip Push-ups
    Jan 17: 3x 1:15 Panther Plank
    Jan 18: Zip
  • wndlady
    wndlady Posts: 70 Member
    Completed day 19, High plank today. Really felt this one in the abs. Great workout.
  • alipsie19
    alipsie19 Posts: 705 Member
    edited January 2017
    Jan 1: 3x:45 Elbow
    Jan 2: 3x:45/ea Side
    Jan 3: 3x:45 Straight Arm plank
    Jan 4: 3x:45/ea Extended Side
    Jan 5: 3x:45 Knee Taps
    Jan 6: 3x:45 Shoulder Taps
    Jan 7: 3x1:00 Plank downs
    Jan 8: Rest day
    Jan 9: 3x:45 Knee/Shoulder Tap Combo & 3x10 :02 hold Triceps Push-ups
    Jan 10: 3x:45 Elbow Hip Dips
    Jan 11: 3x1:00 Plank Jacks
    Jan 12: 3x1:00/side Side Hip Dips
    Jan 13: 3x1:00 SA plank knees to opposite elbows
    Jan 14: Zip
    Jan 15: Zip
    Jan 16: 3x1:00 Low Side knee to same elbow, 3x 2Up-downs & 5 Jacks, 3x 15 Wide Grip Push-ups
    Jan 17: 3x 1:15 Panther Plank
    Jan 18: Zip
    Jan 19: 3x:45/side Low Side, Rotate w/leg lift, 3x:45 High Plank Reach
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip surgery taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5
    Jan 19: 3x45 high plank reach=2.25

  • wndlady
    wndlady Posts: 70 Member
    Day 20 was a bust for me. Don't have the balance or the arm strength to do that one.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5
    Jan 19: 3x45 high plank reach=2.25
    Jan 20: 3x45/side high leg lift=4.5

    That was incredibly hard today
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5
    Jan 19: 3x45 high plank reach=2.25
    Jan 20: 3x45/side high leg lift=4.5
    Jan 21: 3x75 moving lateral=3.45

  • unrelentingminx
    unrelentingminx Posts: 231 Member
    I am currently doing a 30 day challenge that cycles through regular planks, plank jacks and plank with reach but increases duration each day, but I am definitely going to start this one when I've finished my current challenge.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Planks
    Jan 1: 2 minutes + 45 seconds forearm=2.75 min
    Jan 2: 3x:45/side Side plank=4.5 min
    Jan 3: 3x1 minute high plank=3 min
    Jan 4: 3x45/side High Side Plank=4.5
    Jan 5: 3x45 Alt. Knee Taps=2.25
    Jan 6: 3x45 alt shoulder taps=2.25
    Jan 7: 3x60 alt knee/shoulder=3.00
    Jan 8: 3x60 lo-high=3.00
    Jan 9: 3x10 tricep push-up plus 1 min low plank=2.00
    Jan 10: 3x60 alt hip taps =3.00
    Jan 11: 3x60 high plank jacks=3.00
    Jan 12: 3x60/side low plank hip dip=6.0
    Jan 13: 3x60 high alt knee tap=3.0
    Jan 14: 3x60 low alt same knee=3.0
    Jan 15:4xupdown/altknee/jacks=1.0
    Jan 16: 3x15 wide push up=2.00
    Jan 17: 3x75sec crouching =3.45
    Jan 18: 3x45/side low rotate=4.5
    Jan 19: 3x45 high plank reach=2.25
    Jan 20: 3x45/side high leg lift=4.5
    Jan 21: 3x75 moving lateral=3.45
    Jan 22: 3/side dip, lift, twist=1.45

This discussion has been closed.

Categories