60 Minutes per Month Plank Challenge - February 2017
b3achy
Posts: 2,161 Member
Short month, so this is going to be a bit more challenging...but I'm sure everyone is up for it!
This is a pretty simple challenge thread for those that want to have some accountability with their plank workouts. This plank challenge thread is meant to be flexible enough that people of various fitness levels should be able to successfully complete it as long as they are consistent with doing their planks regularly.
Challenge Goal - 60 minutes of planks for the month. That's a little over 2 minutes of planks daily (since it's a short month), or 3 minutes of planks for 20 days or 5 minutes of planks for 12 days...or...what ever you want to do to reach the challenge goal.
>>If you are already a planking superstar or start to consistently hit the challenge goal, feel free to post your own goal at the beginning of the challenge that is higher than the one for the posted challenge. Or post an updated goal once you hit 60 minutes.
>>If you join us late in the month, feel free to post an alternate goal that is in the spirit of the original challenge (for example, joining around the 15th would be a 30 minute plank challenge to finish out the month).
How many sets? As many as you need. If you can do a 5 minute plank in one set, that is amazing!! If you want to do a few sets of 1 - 2 minute planks, that's cool! If you need to break up your planks into multiple sets of 15-30 seconds, that's okay too!
Types of planks? ALL planks and their variations count! Straight arm planks, forearm/elbow planks, side planks, reverse planks, etc. This allows you to vary your planks depending on your personal workout goals. (See next post for a variety of planking ideas.)
How to join / participate? Just post the total minutes of the planks you did for the day and your running total for the month. No spreadsheets, no groups. Easy peasy.
Last month's 60 minute plank challenge thread:
http://community.myfitnesspal.com/en/discussion/10493414/60-minutes-per-month-plank-challenge-january-2017
Welcome and start planking!!
This is a pretty simple challenge thread for those that want to have some accountability with their plank workouts. This plank challenge thread is meant to be flexible enough that people of various fitness levels should be able to successfully complete it as long as they are consistent with doing their planks regularly.
Challenge Goal - 60 minutes of planks for the month. That's a little over 2 minutes of planks daily (since it's a short month), or 3 minutes of planks for 20 days or 5 minutes of planks for 12 days...or...what ever you want to do to reach the challenge goal.
>>If you are already a planking superstar or start to consistently hit the challenge goal, feel free to post your own goal at the beginning of the challenge that is higher than the one for the posted challenge. Or post an updated goal once you hit 60 minutes.
>>If you join us late in the month, feel free to post an alternate goal that is in the spirit of the original challenge (for example, joining around the 15th would be a 30 minute plank challenge to finish out the month).
How many sets? As many as you need. If you can do a 5 minute plank in one set, that is amazing!! If you want to do a few sets of 1 - 2 minute planks, that's cool! If you need to break up your planks into multiple sets of 15-30 seconds, that's okay too!
Types of planks? ALL planks and their variations count! Straight arm planks, forearm/elbow planks, side planks, reverse planks, etc. This allows you to vary your planks depending on your personal workout goals. (See next post for a variety of planking ideas.)
How to join / participate? Just post the total minutes of the planks you did for the day and your running total for the month. No spreadsheets, no groups. Easy peasy.
Last month's 60 minute plank challenge thread:
http://community.myfitnesspal.com/en/discussion/10493414/60-minutes-per-month-plank-challenge-january-2017
Welcome and start planking!!
9
Replies
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Some plank resources for beginners looking for some information on planking and for intermediate/advanced plankers looking to add some variety to your workout routine ~~
General Articles:
Good tips for doing planks - https://www.wellandgood.com/good-sweat/common-plank-mistakes/
Common plank form mistakes - http://pumpsandiron.com/2015/06/03/common-form-mistakes-in-plank/
Different Types of Planks:
There are many varieties of planks and many of the same planks are called different names. Here's a sampling of planks for you to use (by no means all-inclusive) in your workouts.
Static Planks:
Forearm Plank Form:
Straight Arm Plank (also known as High Plank or Extended Plank) Form:
Forearm Side Plank (both feet on floor):
Straight Arm / Extended Side Plank (stacked feet; top arm reaching upward):
Dynamic Planks:
Superman/Bird dog planks - Forearm version:
https://www.youtube.com/watch?v=iWjH5xgZgyQ
Superman/Bird dog planks - Straight Arm/Extended version:
https://www.youtube.com/watch?v=X09xCvt9UXA
Plank Jacks:
https://www.youtube.com/watch?v=PR9nHQXCZMo
Dolphin planks (I prefer to do these straight arm/extended because I shredded my forearms doing them in the lower position):
https://www.youtube.com/watch?v=EuDN9-EM-x8
Other Variations:
There are lots of plank variations...these are just a few more options...
20 Plank Variations from Health Magazine: http://www.health.com/health/gallery/0,,20813896,00.html/view-all
100 plank variations (17:18 minute video - the "cat coach" is the real star, IMO ~ I have at least one that does this to me also):
{BTW, I got exhausted by the 5 minute mark watching this guy...}
https://www.youtube.com/watch?v=nDNOZCoBFqg
Table of Contents for the Video with Time Hacks for Start Locations:
1-10: Basic Forearm Planks (Some Dynamic) (0:00)
11-20: Additional Dynamic Forearm Planks (1:21)
21-30: Dynamic Straight Arm Planks (2:59)
31-40: Dynamic Full Body Movement (4:40)
41-50: Cardio Planks (6:28)
51-60: Side Elbow/Forearm Planks (8:28)
61-70: Side Straight Arm Planks (9:47)
71-80: Dynamic/Moving Side Planks (11:11)
81-90: Weighted Planks (13:48)
91-100: Advanced Challenges (15:25) (seems more like advanced yoga moves than planks, IMO)
30 Day Plank Challenges:
Some like to have specific planks to do each day. I personally find having to do them on specific days a bit too restrictive, but these are good plans for beginners and advanced plankers that prefer more of a roadmap to build up their times for doing planks. There are also challenges that have a variety of planks that you do each day (you can google for them or join other challenge threads that are using them exclusively).
30 Day Beginner Plank Challenge - builds to a 2 minute plank (total is 26 minutes and 55 seconds for the month, so 33 minutes and 5 seconds short of 60 minutes. Recommend doing multiples earlier in the program when they are shorter to get more minutes for 60):
30 Day Advanced Plank Workout - building to 5 minute planks (total is 53 minutes and 20 seconds for the month, so 6 minutes and 40 seconds short of 60 minutes unless you do multiples earlier in the program):
Here's an Alternate 30 Day Plank Workout (for beginners, intermediate, and advanced) that also builds to 5 minutes of Planks (by doing multiples of no more than 30 sec planks; also 53 minutes and 20 seconds for the month):
For details on the variations, here's the full slideshow: http://www.slideshare.net/TodaysFitnessTrainer/30-day-plank-challenge
Intermediate Plank Workouts:
These are intermediate level workouts, good to try once you have a good foundation of standard planks and are looking for something more interesting or with more variety.
3 minute Bowflex Plank Workout:
https://www.youtube.com/watch?v=ynUw0YsrmSg
Rebecca Louise 5 minute Plank Workout (shows nearly proper form (butt's a little too far in the air, IMO), and modified forms):
https://www.youtube.com/watch?v=O1Ge7uGpjFY
5 minute Plank Workout:
Advanced Workouts:
Do not try these if you have never done a plank before. These are workouts to build up to once you successfully establish a good foundation of standard planks (and probably only once you've managed to do some of the intermediate workouts).
15 Minute Advanced Plank Workout:
See details in this article ~ http://www.womenshealthmag.com/fitness/plank-abs-workout
FitnessBlender 10 minute Advanced Plank Workout (this looks brutal):
https://www.youtube.com/watch?v=3DNN9a5pU2A
You get the idea...there are lots of planks you can do, and any and all are acceptable for this challenge! Happy planking!!
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This is brilliant. I am a beginner (just getting into exercise again so will start with the 30 day challenge for beginners).
Started today the 29/01 - elbow plank for a minute1 -
trixy22david wrote: »This is brilliant. I am a beginner (just getting into exercise again so will start with the 30 day challenge for beginners).
Started today the 29/01 - elbow plank for a minute
Welcome to the challenge! Many of us are still finishing up the January challenge, but good idea to start early for the February challenge since it's such a short month! For anyone else who is new, feel free to do the same!2 -
I am in as usual! Resetting my personal goal to 150 minutes! Shorter month so let's see if I can get it done.2
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I'm in...2nd month...will shoot for 80 and hope for more.
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I'm in! 1st time so sticking with 60min.2
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I'm in!
once I have finished January haha!
going to up my goal to 70mins as I am starting at the beginning of the month this time and try and plan them in better rather than thinking - argh! no time/out and having to do 10 in a day!2 -
I'm in. I set a calendar entry to give me a notification to do them.
I'm a beginner, so sticking to the 60 minutes and "regular" forearm planks at the moment.2 -
I'm in! My goal will be to do at least 60 minutes but hopefully I can get in more! 2
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I'm in too. This has been a great motivator. For January I had joined this challenge and also the 31 day variety of Planks challenge and some of those days were killer! I'm going to stick with just this challenge and see if I can get in at least my 95 minutes but not doing crazy insane planks. Normal planks are hard enough!!2
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I'm in again however going for 60 min this month rather than 90 min as short month and one week vacation in feb may result in a few less plank minutes.2
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Looking forward to a good challenge3
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I'm in. Focusing on my cardio mostly, but my core definitely. Hoping the shoulder heals and holds up.3
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I wasn't in the January challenge, so I started today.
Jan 30 - 2 minutes side plank (1 min, 35 sec, 25 sec)3 -
I'm in. My goal is 90 minutes. This is my fourth month. I want to keep better record of the types of planks I do - forearm, straight, row, etc. Also, I want to do most planks for one and a half minutes so I can build up 2 and 3 minute planks. THANKS to everyone for their support.3
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I'm new and read the January challenge earlier and hoped it would be repeated! I'm in... Let's shift the wobble2
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Wow! Lots of folks this month! Welcome to all the new folks, and good to see so many returning masochists plankers!
I'm in for 60 minutes again...you guys know how much I hate these...and with it being a short month, I figure it'll be all I can do to get 60 minutes in again.
History:
September 2016 - 60 minutes
October 2016 - 62 minutes
November 2016 - 37 minutes
December 2016 - 40 minutes
January 2017 - 64* minutes
* Modified planks included due to lower back issues2 -
Just remember, this is the plank exercise challenge
Not the planking fad challenge...
Let's get it done!
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New to planks, have back issues, but pt recommended planks. Haven't been able to motivated myself. Maybe this will help. Going to try for a minute a day. 28 minutes here I come. Wish me luck, I may need it.1
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Day 1(Jan 31): 1 min =15 sec forearm (x4)1
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Short month, so this is going to be a bit more challenging...but I'm sure everyone is up for it!
This is a pretty simple challenge thread for those that want to have some accountability with their plank workouts. This plank challenge thread is meant to be flexible enough that people of various fitness levels should be able to successfully complete it as long as they are consistent with doing their planks regularly.
Challenge Goal - 60 minutes of planks for the month. That's a little over 2 minutes of planks daily (since it's a short month), or 3 minutes of planks for 20 days or 5 minutes of planks for 12 days...or...what ever you want to do to reach the challenge goal.
>>If you are already a planking superstar or start to consistently hit the challenge goal, feel free to post your own goal at the beginning of the challenge that is higher than the one for the posted challenge. Or post an updated goal once you hit 60 minutes.
>>If you join us late in the month, feel free to post an alternate goal that is in the spirit of the original challenge (for example, joining around the 15th would be a 30 minute plank challenge to finish out the month).
How many sets? As many as you need. If you can do a 5 minute plank in one set, that is amazing!! If you want to do a few sets of 1 - 2 minute planks, that's cool! If you need to break up your planks into multiple sets of 15-30 seconds, that's okay too!
Types of planks? ALL planks and their variations count! Straight arm planks, forearm/elbow planks, side planks, reverse planks, etc. This allows you to vary your planks depending on your personal workout goals. (See next post for a variety of planking ideas.)
How to join / participate? Just post the total minutes of the planks you did for the day and your running total for the month. No spreadsheets, no groups. Easy peasy.
Last month's 60 minute plank challenge thread:
http://community.myfitnesspal.com/en/discussion/10493414/60-minutes-per-month-plank-challenge-january-2017
Welcome and start planking!!
This is a great idea!2 -
It's ebbed and flowed. One month I think it got down to just two of us working through it. Other months we have a handful...and this month we're already over a dozen. Though the real test is how many last the month
But we have quite a few returning, so it looks like a core group is building, which is great. 1 -
I'm in. I'm a plank challenge beginner so I'll stick with the 60 minutes for the month!1
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Jan 30 - 2 minutes side plank (1 min, 35 sec, 25 sec)
Jan 31 - 2.25 minutes side plank (1 min 15 sec, 30 sec, 30 sec
Month total: 4.25 minutes
I got to the last 30 seconds and just about collapsed out of the plank. I'm going to feel it tomorrow.2 -
I'm in. Have started back at gym but need motivation to get core in shape! Am a beginner so will follow the helpful charts.1
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February 1, 1 x 8 min mixed plank, 1 x 2 min mixed plank (10 min)
Total for the month, 10 min. 140 min left to goal.2 -
It's ebbed and flowed. One month I think it got down to just two of us working through it. Other months we have a handful...and this month we're already over a dozen. Though the real test is how many last the month But we have quite a few returning, so it looks like a core group is building, which is great.
I really appreciate this challenge, can't thank you enough for starting it @b3achy! Before it, I always thought to myself, "I really should be doing planks, these situps aren't doing me any favors", then I'd try one and give up. This challenge has kept me accountable and my core feels stronger day by day. I actually have days now that I have no back pain at all, and that's a first for me, I've had back pain every day for the last 30 or so years to some degree.
Those of you just starting the challenge, keep it up, even if you don't hit your goal, every month you'll get better!2 -
So what's mixed planks? Just different forms in the same time period? Or is there some specific exercise called a mixed plank?1
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So what's mixed planks? Just different forms in the same time period? Or is there some specific exercise called a mixed plank?
For me it's transitioning from one position to another without stopping. For instance, my 8 min plank this morning started with 2 minutes of a forearm plank, then I transitioned to a 1 minute straight arm plank, then back to a 30 second left side plank, then a 30 second right side plank, 30 second left side plank, 30 second right side plank, back to a forearm plank for 2 minutes, then 30 seconds left side plank and 30 seconds right side plank for a total of 8 minutes. I'm not even sure I could hold a single position that long. Especially since I do my planks mid-way through a very long circuit training workout. Moving into different positions puts the load on different muscle groups, but you keep your abs tight the whole time. When I first started I stuck with just the forearm plank until I could hit 2 minutes. Took a lot of practice, at least two months or more. I then tried straight arm planks and learned to do side planks after that. I hope to eventually do a single 10 minute mixed plank. I'm not there yet. 5
This discussion has been closed.
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