31day varied plank challenge JAN 2017

Options
1246

Replies

  • lennoncpa
    lennoncpa Posts: 777 Member
    Options
    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
    Options
    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
    Options
    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
    Options
    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
    Options
    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
    Options
    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
    Options
    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
    Options
    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
    Options
    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
    Options
    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
    Options
    Completed day 15.
  • alipsie19
    alipsie19 Posts: 705 Member
    Options
    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
    Options
    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
    Options
    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
    Options
    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
    Options
    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
    Options
    Completed day 17
  • Serenade_N
    Serenade_N Posts: 152 Member
    Options
    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
    Options
    Only managed to do 2 sets of day 18 again.
  • lennoncpa
    lennoncpa Posts: 777 Member
    Options
    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!!!

Categories