60 Minutes per Month Plank Challenge - June 2019!

jeffrey_ad
jeffrey_ad Posts: 789 Member
edited December 21 in Challenges
Continuing the tradition of @Spliner1969:

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 amazing too! If you need to break up your planks into multiple sets of 15-30 seconds, that's complete fine! 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 or mix things up however you would like.

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, don't slouch. 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. If any of you find better examples you’d like included in the examples below, please post them and I’ll add them in next month. Want to make your own video? Go for it, I’d be super happy to post it.

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. Some of us only get time to post on the weekends or get tied up doing other things. Catch up when you can, no pressure. No spreadsheets, no groups. Easy peasy.

Last month's 60 minute plank challenge thread:

https://community.myfitnesspal.com/en/discussion/10736224/60-minutes-per-month-plank-challenge-april-2019

Welcome and get planking!!

I am continuing this challenge for @Spliner1969 who continued it 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. 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 judgmental. 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):
76aron673gy9.png


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):
jpww9tz9hwpi.png



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):
lcuynnodi490.png

For details on the variations, here's the full slideshow: https://www.slideshare.net/TodaysFitnessTrainer/30-day-plank-challenge
@b3achy wrote: »
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://youtu.be/O1Ge7uGpjFY

DareBee 5 minute Plank Workout:
q4bdje7vjjsa.png


DareBee Killer Core Plank Workout:

u8d2v9wdszqb.png


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:
8vzt059axsve.png


See details in this article ~ http://www.womenshealthmag.com/fitness/plank-abs-workout

FitnessBlender 10 minute Advanced Plank Workout (this looks brutal):

https://youtu.be/3DNN9a5pU2A
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Replies

  • allmannerofthings
    allmannerofthings Posts: 829 Member
    I"m in for 30 again.
  • Dubuque
    Dubuque Posts: 49 Member
    I like this idea. I am in for 55 minutes (I know that sounds kind of specific, but it is what the sample plan has, so I went with it.)
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    I’m in for 120 again.
  • allmannerofthings
    allmannerofthings Posts: 829 Member
    June 1 2 min 2/30
  • Dubuque
    Dubuque Posts: 49 Member
    edited June 2019
    06/01/2019.....00:00:15.....Forearm Plank.....Total: 00:00:15
  • Dubuque
    Dubuque Posts: 49 Member
    06/02/2019.....00:00:30.....Forearm Plank.....Running Total: 00:00:45
  • suzanne6094
    suzanne6094 Posts: 104 Member
    I am joining, will do some variances of the plank every day for 2 minutes
  • lesdarts180
    lesdarts180 Posts: 3,105 Member
    Goal 120 minutes. (increased)
    01/06 5.5 mins mixed planks
    02/06 5.5 mins mixed planks
    Total 11
    remaining 109 minutes
    I have increased the time on each section of my routine by 5/10 secs so each day is now 5'30"
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 120
    June 1: rest day
    June 2: rest day
    June 3: 6:00 mixed planks
    Total 6
    Remaining 114
  • xrsxrs
    xrsxrs Posts: 221 Member
    Goal: 60 min

    June 1: 1 min
    June 3: 2 min, 2 x 60 sec

  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,157 Member
    6/1 -
    6/2 - 4x30sec
    6/3 - 4x30 + 3x30 (tapping)

    Total mins so far in June: 5.5 minutes
    Goal for June > 60 mins

    May minutes: 14.5
  • superfood75
    superfood75 Posts: 294 Member
    Im in!☺😃😊 June 3: 30 sec
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Dubuque wrote: »
    I like this idea. I am in for 55 minutes (I know that sounds kind of specific, but it is what the sample plan has, so I went with it.)
    June 1 2 min 2/30
    I am joining, will do some variances of the plank every day for 2 minutes
    Im in!☺😃😊 June 3: 30 sec

    Welcome!
  • nicgam79
    nicgam79 Posts: 1 Member
    I'm in 60 min of mix planks. Here we go 💪
  • Dubuque
    Dubuque Posts: 49 Member
    06/03/2019.....00:00:30.....Forearm Plank.....Running Total: 00:01:15
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 120
    June 1: rest day
    June 2: rest day
    June 3: 6:00 mixed planks
    June 4: 6:00 mixed planks
    Total 12
    Remaining 108
  • allmannerofthings
    allmannerofthings Posts: 829 Member
    June 1 2 min 2/30
    June 4 2 min 4/30
  • Dubuque
    Dubuque Posts: 49 Member
    06/04/2019.....00:00:30.....Forearm Plank.....Running Total: 00:01:45
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 120
    June 1: rest day
    June 2: rest day
    June 3: 6:00 mixed planks
    June 4: 6:00 mixed planks
    June 5: 6:00 mixed planks
    Total 18
    Remaining 102
  • xrsxrs
    xrsxrs Posts: 221 Member
    June 1: 1 min
    June 3: 2 min, 2 x 60 sec
    June 4: 2 min, 1x60,2x30
  • superfood75
    superfood75 Posts: 294 Member
    June 4: 35 seconds
    June 5: 40 seconds
  • Dubuque
    Dubuque Posts: 49 Member
    06/05/2019.....00:00:30.....Forearm Plank.....Running Total: 00:02:15
  • lesdarts180
    lesdarts180 Posts: 3,105 Member
    Goal 120 minutes.
    01/06 5.5 mins mixed planks
    02/06 5.5 mins mixed planks
    03/06 5.5 mins mixed planks
    04/06 5.5 mins mixed planks
    05/06 5.5 mins mixed planks
    06/06 5.5 mins mixed planks
    Total 33 minutes
    Remaining 87 minutes
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 120
    June 1: rest day
    June 2: rest day
    June 3: 6:00 mixed planks
    June 4: 6:00 mixed planks
    June 5: 6:00 mixed planks
    June 6: 6:00 mixed planks
    Total 24
    Remaining 96
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,157 Member
    6/1 -
    6/2 - 4x30sec
    6/3 - 4x30 + 3x30 (tapping)
    6/4 - 4x30 + 3x30 tapping
    6/5 4x30 + 3x30 (tapping)

    Total mins so far in June: 12.5 minutes
    Goal for June > 60 mins

    May minutes: 14.5
  • Dubuque
    Dubuque Posts: 49 Member
    06/06/2019.....00:00:40.....Forearm Plank.....Running Total: 00:02:55
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,157 Member
    6/1 -
    6/2 - 4x30sec
    6/3 - 4x30 + 3x30 (tapping)
    6/4 - 4x30 + 3x30 tapping
    6/5 4x30 + 3x30 (tapping)
    6/6 “ “

    Total mins so far in June: 16 minutes
    Goal for June > 60 mins

    May minutes: 14.5
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 120
    June 1: rest day
    June 2: rest day
    June 3: 6:00 mixed planks
    June 4: 6:00 mixed planks
    June 5: 6:00 mixed planks
    June 6: 6:00 mixed planks 🇫🇷 🇺🇸
    June 7: 6:00 mixed planks
    Total 30
    Remaining 90
  • PunchyBanana
    PunchyBanana Posts: 5 Member
    edited June 2019
    I'm in!
    Goal: 60 min
    June 7: 2x30 forearm planks

    Total: 60
    Remaining: 59
  • Dubuque
    Dubuque Posts: 49 Member
    06/07/2019.....00:00:50.....Forearm Plank.....Running Total: 00:03:45
This discussion has been closed.