60 Minutes per Month Plank Challenge - June 2017
Spliner1969
Posts: 3,233 Member
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/10549187/60-minutes-per-month-plank-challenge-may-2017
Welcome and get planking!!
Continuing this challenge once again for b3achy, the original author. All credit goes to her for starting this thing many many moons ago. Stay tuned for some examples, and happy planking!
I'd like to add (as stated above in bold) that it has long since been a tradition that we accept any goal. If you don't feel you can do 60 minutes, or if you start late in the month, we want you here. So post your personal goal and start planking. You can come back each month and increase your times until you reach the challenge goal or go beyond it. Some of us go way beyond it and that's ok too. We have never been judgemental. Everyone needs a strong core, and we believe this is the path to that goal!
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/10549187/60-minutes-per-month-plank-challenge-may-2017
Welcome and get planking!!
Continuing this challenge once again for b3achy, the original author. All credit goes to her for starting this thing many many moons ago. Stay tuned for some examples, and happy planking!
I'd like to add (as stated above in bold) that it has long since been a tradition that we accept any goal. If you don't feel you can do 60 minutes, or if you start late in the month, we want you here. So post your personal goal and start planking. You can come back each month and increase your times until you reach the challenge goal or go beyond it. Some of us go way beyond it and that's ok too. We have never been judgemental. Everyone needs a strong core, and we believe this is the path to that goal!
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Replies
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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!!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:
DareBee Killer Core 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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I'm in as usual. Same goal (I seemed to have maxed out presently) of 180 minutes for me. Hope to see some familiar faces this month and maybe some new ones!2
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Just read through your may challange. I tend to forget about the community section of this app but I will attempt this! At the very least will try and maintain on paper and come t on here weekly or so.
June Goal: 60 mins
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I'm in for 80 minutes! 2
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I'll give this a try this month and like the above poster will try to post at least once a week.
June Goal: 60 minutes3 -
A note on longer times for anyone who's had issues with it. Try changing positions during the plank. For instance, I do 'mixed' planks. I've modified the Bowflex workout routine above to suit me, so my daily 10 minute plank looks like this (it's broken up into 3 sets of planks):
I do my planks during my 'floor work stage' of my circuit training workout. So before I do my planks, I do series of side to side knee lifts, crunches, side crunches, more crunches, more side crunches.. then start on planks...
Without stopping:
60 seconds forearm plank
30 seconds left side plank
30 seconds right side plank
30 seconds left side plank
30 seconds right side plank
30 seconds left side plank
30 seconds right side plank
Total 4 minutes
rest.. stretch.. 30 seconds to 1 minute (I actually do yoga at this stage, stretching my neck/shoulders) then start again for second set:
Without stopping:
60 seconds forearm plank
30 seconds left side plank
30 seconds right side plank
30 seconds left side plank
30 seconds right side plank
30 seconds left side plank
30 seconds right side plank
Total 4 minutes
rest for about 30 seconds, then repeat what I started with above, crunches, side crunches, etc. then back to the last 2 minute set...
Without stopping:
30 seconds forearm plank
30 seconds left side plank
30 seconds right side plank
30 seconds straight arm plank with 10 push ups included
Total 2 minutes
That gives me a daily total of 10 minutes. I couldn't do a single forearm plank for 10 minutes if I tried (pretty sure my head would explode), matter of fact one minute is still challenging for me. So if any of you think you can't do this challenge because you can only do a few seconds, think again, simply change positions and keep going. Hope that helps someone!4 -
I'm in for 60 min this month too!2
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Thanks for setting this up again. I am in, hopefully this month I can get it done.2
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i can try, i just tend to forget!!!!!
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I'm in - I'm new to planks, so I'm going to go with the 30 min plank challenge this month.2
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I'm in for 60 again.1
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I'm new! I'll try for 60 min I guess!2
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I'm in for 604
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I have just started doing alternative days of a very short plank workout (2minute total of elbow plank), 1 minute each side plank.<<---In like the last two weeks. I'm finally able to last a whole minute with one rest. Yay. Anyways so 4 minutes total of planks. If I do it every day that's 120 minutes. Lord have mercy. Let's do this!2
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yeah leg raise planks for me but NO side planks!2
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June 1, None, Nada, Bumpkiss.. Rest Day for me.
Total for June 0 minutes, 180 left to go to goal!0 -
June1: 3 Minutes elbow plank(1 minute plank with rests in between), 1 minute side plank(each side). Total: 5 minutes of planks for day
Total for June: 5 minutes
I keep telling myself by the end of this month I will have the strongest core I have ever had in my life. That sorta helped me power through today.
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June 1st 2 minute plank
2 minutes1 -
This is the first challenge on MFP I've picked - I tried a plank challenge via my rugby team last month, but felt it increased too quickly. By doing 60 minutes across a month, hopefully I won't get downhearted by not being able to do a set time!
Goal: 60minutes2 -
Sort of unrelated and I searched back three pages and didn't find one... but I kinda wanted to do a monthly Push-up challenge or squat challenge or both. But I couldn't find any specific challenges. I am strength training challenged/prefer cardio, however I really want to change this about myself. Challenges seem to be a good motivator for me. Would anyone else be interested?2
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Total: 1min 30 secs
1/Jun 1min 30 seconds1 -
I'm new to planks, but I'm going for 60 minutes!1
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I'm trying again. Goal for June - 60 min
June 1 - 4 min mixed planks1 -
June 1: 4 min
Total: 4 min done / 56 min to go1 -
I'm in for 60. I'm interested in the squats, too - I can really feel those work!1
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June 1, None, Nada, Bumpkiss.. Rest Day for me.
June 2, 2 x 4 min mixed planks, 1 x 2 min mixed plank (10 min)
Total for June 10 minutes, 170 left to go to goal!0 -
roboliciousbob wrote: »Sort of unrelated and I searched back three pages and didn't find one... but I kinda wanted to do a monthly Push-up challenge or squat challenge or both. But I couldn't find any specific challenges. I am strength training challenged/prefer cardio, however I really want to change this about myself. Challenges seem to be a good motivator for me. Would anyone else be interested?
Unfortunately squats I generally can't do due to a bad knee, but I do tons of pushups before and during my plank workout. On my last set of planks the last 30 seconds is a straight arm plank, so I do as many pushups as I can do during that last 30 seconds. Usually 10-15. Before the plank workout I do seven sets of 32 pushups lol. It is all I can muster so no need for a challenge for me, but I suggest working them into your planks. Keep in mind a straight arm plank is pretty much the upper position for a push up anyway.1 -
June1: 3 Minutes elbow plank(1 minute plank with rests in between), 1 minute side plank(each side). Total: 5 minutes of planks for day
June2: 3 minutes elbow plank(1minrest,repeat3X) 2 minutes side plank(1minrestrepeat2X) for total of 4 minutes worth, and I did leg rises for 1 minute but that's not a plank. Total for Day: 7 minutes
Total plank for June: 12 minutes
That's a lot of push-ups @Spliner1969 ! I am for the most part just now starting to add strength into my workouts for the week. I am getting closer to my goal weightloss (original 120 but I think I'll try to get close to 115 depending on how I feel). So I am starting to focus on switching over to recomp and ease into maintenance. Eventually I want to start lifting and replacing at least half my cardio days with strength. I have a bad ankle that at any moment I could twist it again(reacurring) and it'll probably be this way the rest of my life. I love running/cardio machines but its just so hard on a body.
As far as push-ups go, I did them before I did my plank stuff today. Right now I am pretty weak in comparison to other people but I have came a long way from not being able to do one regular push-up to now doing 3sets of 10 and I've checked, I can do 12 before I peter out and need a rest. In the past, I did them on my knees and never progressed past knee ones. This last month i tried a different approach that I read about on a blog or article. It's better to progress from wall/back of sofa/weight bench/then floor. And it worked for me! I'm finally doing regular push-ups! And even though it doesn't sound like much, this is huge for me and I feel so much stronger! I'm trying still to decide how I will challenge myself: numbers or choosing an actual push-up challenge workout from Pinterest or where ever. I want to be flexible but make progress by the end of the month. I need to think about this some more today and make a decision. I'm not sure I'll start a challenge board else where yet. I'll just keep track here with my planks for now.
June 1st:30 push-ups(3sets10)
June 2nd:30 push-ups (3sets10)
Total:60
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roboliciousbob wrote: »That's a lot of push-ups @Spliner1969 !
It is, but I do them in sets like you during circuit training. I do 16 at a time, twice on each set, so 32 per set, seven total circuits/sets. Instead of straight up resting inbetween each group of pushups or whatever I am doing, I'll pace/walk to keep the HR up. I split them up as well, so I do 4 circuits, then go run a mile, walk a mile, come back and do 3 more circuits, then start in on planks, crunches, etc. It's a long process that takes about 90+ minutes for a solid full body workout, but splitting things up (like mixing up the planks) makes it do-able.
I wish I could simply bang out 100+ push ups, but not gonna happen for me right now lol. A year ago I started by doing 2 sets of 10 per circuit, so I've moved up to 11, then 12, then 13.. etc. until I am now at 16 per double set. So every time I add 1 to that number, it adds 2 per set, or 14 per workout. Also, the first 7x32 sets of pushups are elevated 18" off the ground (done to aid in quantity), the last ones done during planks are standard floor-style. When I started my journey I had zero muscle. I was a cream puff lol. A heavy one. I lost the weight in my first year, but wasn't able to gain much muscle doing it. I've spent a bit more than a year trying to build muscles where there were none (but not at a huge surplus of calories) so the increased quantity helps development in my case. If I were trying to make specific muscles larger the usual method is less reps more weight. I have back issues, knee issues. arthritis, etc. so I go for more reps rather than less. /shrug works for me.
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