60 Minutes per Month Plank Challenge - March 2017

b3achy
b3achy Posts: 2,168 Member
edited November 16 in Challenges
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 about 2 minutes of planks daily, 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/10509211/60-minutes-per-month-plank-challenge-february-2017

Welcome and start planking!!
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Replies

  • b3achy
    b3achy Posts: 2,168 Member
    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:
    6512398.jpg?450

    Straight Arm Plank (also known as High Plank or Extended Plank) Form:
    plank-2.jpg

    Forearm Side Plank (both feet on floor):
    Side-Plank-STACK.png

    Straight Arm / Extended Side Plank (stacked feet; top arm reaching upward):
    side-plank-variations.jpg


    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)
  • b3achy
    b3achy Posts: 2,168 Member
    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-plank-workout6.jpg

    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):
    30-day-plank-challenge-chart.jpg

    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):
    30-day-plank-challenge-10-1024.jpg?cb=1438051399
    For details on the variations, here's the full slideshow: http://www.slideshare.net/TodaysFitnessTrainer/30-day-plank-challenge
  • b3achy
    b3achy Posts: 2,168 Member
    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

    DareBee 5 minute Plank Workout:
    five-minute-plank-workout.jpg

    DareBee Killer Core Plank Workout:
    killer-core-workout.jpg


    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:
    wh-15-min-plank-workout_0.jpeg
    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!! :)
  • peanutbuttertuesday
    peanutbuttertuesday Posts: 192 Member
    I am in! Excited for a new challenge!
  • lennoncpa
    lennoncpa Posts: 777 Member
    I'm in for my third month. I'll see if I can do my 95 minutes this month.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    I am in as usual, only serious injury could keep me away and not planning on that any time soon!

    Personal goal this month, 180 minutes.
  • KareninLux
    KareninLux Posts: 1,413 Member
    Hi gang! I'm back. I totally bailed in Jan. Managed a plank a day for Feb!! Woo hoo. I know I didn't log it here - just had my head in a fog but I did them!!

    Personal challenge for march - two one-minute planks every darn day. Morning and night. No bailing.
    I am also doing 60 squats a day - normally in the dark in the morning at the bus shelter, lol! - but that is a whole different story!
  • alipsie19
    alipsie19 Posts: 705 Member
    I'm in again. Would like to reach 90 min again; still nursing my right shoulder along until after March 11. Should be interesting.
  • Madux1818
    Madux1818 Posts: 307 Member
    I'm in.
  • Freykm16
    Freykm16 Posts: 3 Member
    I'm in!
  • b3achy
    b3achy Posts: 2,168 Member
    edited March 2017
    Welcome to all the new folks!!

    Welcome back to all you awesome folks that keep doing these challenges and are crushing it!! :heart:

    Still trying to get a better balance between work and workouts...keeping my goal at 60 minutes, and hoping I can do better than I did last month. And yes, I still hate planks, but the dynamic ones are growing on me.

    History:
    September 2016 - 60 minutes
    October 2016 - 62 minutes
    November 2016 - 37 minutes
    December 2016 - 40 minutes
    January 2017 - 64* minutes
    February 2017 - 28 minutes

    * Modified planks included due to lower back issues
  • DSwales11
    DSwales11 Posts: 1,955 Member
    Do you think this is a good March workout order @slimgirljo15 ? Happy to get started soon!
  • homeschoolmom77
    homeschoolmom77 Posts: 208 Member
    I'm in I think I can get all 60 minutes this time!
  • kiit1234
    kiit1234 Posts: 55 Member
    I'm in for 90 minutes.
  • rjmccaul
    rjmccaul Posts: 2 Member
    I am in for 60 minutes. Excited!!
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Here we go...

    March 1, 1 x 8 min mixed plank, 1 x 2 min mixed plank (10 min)

    Total for the month 10 minutes, 170 left to goal.
  • prdrivas
    prdrivas Posts: 47 Member
    I'm in for this month. Goal is 90 minutes.
  • homeschoolmom77
    homeschoolmom77 Posts: 208 Member
    March 1: 3 min mixed plank
  • alipsie19
    alipsie19 Posts: 705 Member
    March Planking Goal 90:00
    March 1: 4x :30 Elbow

    Total 2:00
  • rainebowsparkles
    rainebowsparkles Posts: 180 Member
    March goal: 50 minutes
    *Anything over 50 is a bonus
    March 1st: 95 seconds!!!
    New personal best!!!
  • b3achy
    b3achy Posts: 2,168 Member
    edited March 2017
    Woo hoo! Love to see personal bests!!

    Well, I was working until after 9pm, but wasn't going to start the month without doing some planks after my less than stellar showing last month...

    1 March: 3 min (mixed)

    Total: 03 of 60 minutes
    Left to Goal: 57 minutes
  • rainebowsparkles
    rainebowsparkles Posts: 180 Member
    1:35 minutes. New personal best.
  • ladyreva78
    ladyreva78 Posts: 4,080 Member
    01.03 0 minutes

    Total: 0 minutes
    Average: 0 minutes
    Goal: 60 minutes
  • kiit1234
    kiit1234 Posts: 55 Member
    March 1 - 3 x 1 min forearm plank

    Goal 90 minutes
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