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    31day varied plank challenge JAN 2017

    13

    Replies

    • 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!!
    • 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.
    • 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
    • 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


    • 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
    • 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
    • Posts: 70 Member
      Completed 2 sets of day 12. Hoping to catch up on day 13 and 14 today. Being sick doesn't help :(.
    • 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

    • 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.
    • 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
    • Posts: 70 Member
      Completed day 15.
    • 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
    • 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:).
    • 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
    • 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

    • 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
    • Posts: 70 Member
      Completed day 17
    • Posts: 152 Member
      Catching up
      Jan 11th High plank j.jacks 3x60secs and Jan 12th Low side plank hip raise 2x60 3 sets. Woof|
    • Posts: 70 Member
      Only managed to do 2 sets of day 18 again.
    • 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!!!
    • Posts: 152 Member
      Jan 13th and 14th high plank alt knee tap and low plank alt same knee 3x60mins both.
      Phewf!!!
    • 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
    • Posts: 70 Member
      Completed day 19, High plank today. Really felt this one in the abs. Great workout.
    • 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
    • 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

    • Posts: 70 Member
      Day 20 was a bust for me. Don't have the balance or the arm strength to do that one.
    • 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
    • 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

    • 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.
    • 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.

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