60 Minutes per Month Plank Challenge - March 2018!
Spliner1969
Posts: 3,233 Member
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. If you find you cannot complete 60 minutes. or want to do more, you are welcome to set your own goals, many of us do.
Original 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. I, personally, do mixed planks of up to 10 minutes per day. I split them up throughout my normal workouts or do them in a couple of longer mixed sets at the end of my normal workout routine.
>>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! I do a 5-minute set that goes something like this:
30 seconds forearm, 30 seconds straight arm with 15 push ups added in for good measure, 30 seconds left side plank, 30 seconds right side plank, repeat the 30 second side planks until I hit 5 minutes total without stopping. Mixing things up gives me a more rounded workout, and I generally never hold any one position longer than 1 minute. I'll then stop, do some yoga, stretching, maybe a few crunches or leg lifts, inverted bicycles, then I'll go back and do this 5-minute plank again to finish up my 10 minutes for the day. Feel free to create your own.
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.) I even add push ups during some of my planks as well as leg raises, etc. to push just a bit harder. Remember form is more important than length of the plank. Don't slouch. Make sure your core is tight during each plank, don't put all the pressure on your arms or legs. There are plenty of youtube videos (some examples below) about how to make a plank effective with good form. Take some time and view a few of them. It'll help in the long run. Your times can increase as you get better, no worries if you can only do a few seconds at first. Rest, and do a few more seconds, or switch positions.
How to join / participate? Just post your intended goal, then the total minutes of the planks you did for the day and your running total for the month. Just post either daily or as often as you can with your running totals. No spreadsheets, no groups. Easy peasy.
Last month's 60 minute plank challenge thread:
http://community.myfitnesspal.com/en/discussion/10638078/60-minutes-per-month-plank-challenge-february-2018/
Welcome and get planking!!
As always, I am continuing this challenge once again for @b3achy, the original author. All credit goes to her for starting this thing many many moons ago. All original examples, quoted text, and ideas were, and still are, her contribution. I've added things along the way to help, and if anyone has suggestions I'd be happy to incorporate more. She tells me she copied this from another site, well.. it's ours now! I take no credit here, just keeping the torch lit in her absence. 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. There's no need to feel you have to out match someone else. Your goals are just that, yours. We have never been judgemental. Everyone needs a strong core, and we believe this is a good path to that goal!
Some examples:
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[/quote]
I've been working on making my own video to add to this menagerie of examples. No promises but sometime this spring or summer I'll try and get it posted.
See you March 1st!
Original 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. I, personally, do mixed planks of up to 10 minutes per day. I split them up throughout my normal workouts or do them in a couple of longer mixed sets at the end of my normal workout routine.
>>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! I do a 5-minute set that goes something like this:
30 seconds forearm, 30 seconds straight arm with 15 push ups added in for good measure, 30 seconds left side plank, 30 seconds right side plank, repeat the 30 second side planks until I hit 5 minutes total without stopping. Mixing things up gives me a more rounded workout, and I generally never hold any one position longer than 1 minute. I'll then stop, do some yoga, stretching, maybe a few crunches or leg lifts, inverted bicycles, then I'll go back and do this 5-minute plank again to finish up my 10 minutes for the day. Feel free to create your own.
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.) I even add push ups during some of my planks as well as leg raises, etc. to push just a bit harder. Remember form is more important than length of the plank. Don't slouch. Make sure your core is tight during each plank, don't put all the pressure on your arms or legs. There are plenty of youtube videos (some examples below) about how to make a plank effective with good form. Take some time and view a few of them. It'll help in the long run. Your times can increase as you get better, no worries if you can only do a few seconds at first. Rest, and do a few more seconds, or switch positions.
How to join / participate? Just post your intended goal, then the total minutes of the planks you did for the day and your running total for the month. Just post either daily or as often as you can with your running totals. No spreadsheets, no groups. Easy peasy.
Last month's 60 minute plank challenge thread:
http://community.myfitnesspal.com/en/discussion/10638078/60-minutes-per-month-plank-challenge-february-2018/
Welcome and get planking!!
As always, I am continuing this challenge once again for @b3achy, the original author. All credit goes to her for starting this thing many many moons ago. All original examples, quoted text, and ideas were, and still are, her contribution. I've added things along the way to help, and if anyone has suggestions I'd be happy to incorporate more. She tells me she copied this from another site, well.. it's ours now! I take no credit here, just keeping the torch lit in her absence. 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. There's no need to feel you have to out match someone else. Your goals are just that, yours. We have never been judgemental. Everyone needs a strong core, and we believe this is a good path to that goal!
Some examples:
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[/quote]
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
I've been working on making my own video to add to this menagerie of examples. No promises but sometime this spring or summer I'll try and get it posted.
See you March 1st!
6
Replies
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I'm in again for 180 this month as usual. Might be a bit of a late start due to a trip, but should be here in full force by the weekend. Good luck everyone, welcome new-comers, and welcome back veterans of the challenge! Let's get our plank on!4
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I'd like to try this. Thanks!3
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Deal me in. I love planks3
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I’m in! I’ll be doing the beginner challenge. Good luck everyone2
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Yep, im back in .. 30 for me this mth..3
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I am in for 302
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Im in! 60 mins, yikes. I'm a beginner... but, I'm gonna nail this. In fact, gonna do my first 30 seconds now!2
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I didn't actually get to 60 minutes last month so it seems like a poor choice to up that goal this month, but I feel like I might know what I'm doing a little better now. Let's say 60 for now and I'll re-evaluate mid-month. I'll be aiming for 5 minutes mixed six days a week.3
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Sleeping in motels/hotels is pretty much not something I am able to do well. So snuck down to the gym at 4am and got my first set done while I was at it. Welcome everyone, remember set your goals to whatever you are comfortable with. You’re also welcome to adjust them on the fly if needed. Good luck and happy planking!
March 1, 2x5 Jin mixed planks (10 min)
Total for March 10 minutes, 170 left to goal!3 -
I am in again for March....doing mixed 30 second planks...120 minutes
March 1=4 Minutes2 -
I'm a complete beginner. Goal 30 minutes for the Month.
3/1- two sets of 30 seconds2 -
This is a serious question and I am not trying to start some sort of debate here, so...
Can someone explain to me why you would choose to do planks instead of push-ups?
You would get a better workout doing 30+ push-ups in 60 seconds than you would just suspending yourself there for a minute.
With the exception of some of the the "variations" which are more like yoga postures, I do not see the point.
Even in that case, why not just practice yoga?1 -
I'll try. 2 min. mixed for 30 days.2
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I'm in again after bombing Jan and skipping Feb! I managed about 15 minutes in the last week of February so going for 60 in March
@cqbkaju Speaking for me, 61/F in very good cardio condition but a little undermuscled, pushups from the toes used to be in my wheelhouse and will be again, but right now I can't even; so planks and up-downs are an intermediate step. Crunches stress my neck and shoulders and aggravate the chronic headaches. So for me, mixed planks seem to be a nice compromise as I work on getting other things back. Besides they're fun (also, you did a superb job I thought of asking curiously and openly, so nice to see that!) 3 -
brightresolve wrote: »I'm in again after bombing Jan and skipping Feb! I managed about 15 minutes in the last week of February so going for 60 in March
@cqbkaju Speaking for me, 61/F in very good cardio condition but a little undermuscled, pushups from the toes used to be in my wheelhouse and will be again, but right now I can't even; so planks and up-downs are an intermediate step. Crunches stress my neck and shoulders and aggravate the chronic headaches. So for me, mixed planks seem to be a nice compromise as I work on getting other things back. Besides they're fun (also, you did a superb job I thought of asking curiously and openly, so nice to see that!)
@brightresolve Thank you kindly for the response.
I was thinking something like that might be a logical reason but I did not want to be presumptuous.
One of the people I coach is 64 and he still does push-ups (on his finger-tips when showing off..) but he has always been active and stayed in pretty good shape his whole life.
I'm pushing 50 myself but I can empathize with you a bit because my fingers have been broken too many times to try doing them on my finger-tips for more than a few reps.
He is pretty impressive and inspiring.
Kudos to you for doing what you can and not making excuses!
Thank you again3 -
Mar 1 - 1 min2
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I would like to be included, not sure how I'll do as it is quite new to me but being 65 and retired is fairly new to me too and I really want to get into better shape, thanks for the challenge.
3 -
I would like to be included, not sure how I'll do as it is quite new to me but being 65 and retired is fairly new to me too and I really want to get into better shape, thanks for the challenge.
Im with u here. There's some guide lines and videos at the front of this thread ive found very helpful. I started last month and Im slowly picking it up. Had a few hick-ups but im going a day at a time all the best 
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This is a serious question and I am not trying to start some sort of debate here, so...
Can someone explain to me why you would choose to do planks instead of push-ups?
You would get a better workout doing 30+ push-ups in 60 seconds than you would just suspending yourself there for a minute.
With the exception of some of the the "variations" which are more like yoga postures, I do not see the point.
Even in that case, why not just practice yoga?
I do my planks at the end of my normal workout routine which also includes somewhere between 90-105 pushups in 6 or 7 sets of 15 decline, incline, and normal. I also do yoga before my workout to loosen up. My workout also includes dips, pull ups, and free weights, crunches (regular and decline). It's a grueling 90 minute or longer workout. If I have the energy (it's rare lol) by the time I hit the planks I will also do sets of pushups during the mixed plank sets. Rather than choose one thing over another I incorporate them all into sets during my circuit training workout. Whether or not planks have any benefit over a standard pushup I cannot say, but planks do stress the core longer than my sets of push ups. I try to wear out my core last because it's needed for a wide range of exercises. It's very easy (assuming you have the energy/strength to do it) to incorporate push ups in to a plank workout.4 -
I’m in...going to try for 60 minutes this month.2
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I'm back, didn't make my goal last month but I'm gonna try again for 90 minutes.4
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3/2 - :05 done, :55 to go. Can to more up-downs than before. Tried a side plank with a leg lift and well, those need improvement! LOL2
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I'm going for the 60 minutes!
4 -
Off to the races! I've decided to just free-style it with mixed forearm, straight arm, and side planks (the latter on my knees for now). I can hold any of those for 30 seconds and can switch between forearm and straight arm pretty smoothly. I'm aiming for 5 minutes a day except for rest days, probably in the PM.
3/1: 4 minutes mixedThis is a serious question and I am not trying to start some sort of debate here, so...
Can someone explain to me why you would choose to do planks instead of push-ups?
You would get a better workout doing 30+ push-ups in 60 seconds than you would just suspending yourself there for a minute.
With the exception of some of the the "variations" which are more like yoga postures, I do not see the point.
Even in that case, why not just practice yoga?
I saw straight-arm planks recommended a few places as a way to help build up to push-ups, which I can currently do maybe 3-4 from my knees in good form before collapsing. I don't have access to the equipment for negative push-ups, and plateaued on the stairs because of the way my house is built. The knee push-ups alone don't really feel like a sufficient core workout to me, but planks I can do and are kind of fun (unlike struggling with the knee push-ups) and honestly, if it's not at least a bit fun, it's hard to motivate myself to do something. One of Fitness Blender's workouts recommended side planks to improve lower back and glute strength, so I've started adding those in as well.4 -
5
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I would like to try for 30-60 min this month. Trying to rebuild strength and limited by chronic pain. I am more interested in managing regular workouts that build up slowly, rather than worrying about hitting numbers. So my numeric goal is flexible... i will be happy with just trying and hopefully some small progress.3
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3/2- Two sets of 30 seconds.3
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I'm in doing the 30 day plank challenge! Let's rock this! 3
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I'm in. First month and have a lot of work to do so we'll see about that full 60 minutes happening but I'm going to try for it3
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I am in again for March....doing mixed 30 second planks...120 minutes
March 1=4 Minutes
3/2; 3 min=7
3/3; 8 min=15 done so far4
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