60 Minutes per Month Plank Challenge - July 2019!
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jeffrey_ad
Posts: 789 Member
in Challenges
Welcome to July! Let's continue the daily plank challenge and continue 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/10747092/60-minutes-per-month-plank-challenge-june-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):
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: 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:
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://youtu.be/3DNN9a5pU2A
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/10747092/60-minutes-per-month-plank-challenge-june-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):
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: 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=ynUw0YsrmSgRebecca 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/O1Ge7uGpjFYDareBee 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://youtu.be/3DNN9a5pU2A 1
Replies
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I'm in for 120 minutes this month again. I am now doing six minutes a day most weekdays.
1 minute forearm plank
1 minute straight arm plank
1 minute right side plank
1 minute left side plank
1 minute forearm plank
1 minute straight arm plank with 30 seconds each leg raised1 -
I'll join in this month for 60. Been spending more time with other core exercises lately but really should get back to planking! Thanks for keeping the challenge going!
July 1st, None, Planking Rest Day
Total for July 0 minutes, 60 left to go!1 -
Hm let's give this a shot. I'm an absolute beginner to planking so if I can hold for 1 minute I'll be impressed 😂 you 5 minute plankers are MAD!!!
A few quick questions to the pros:
Should I warm up or do exercise before planking?
My lower back hurt after planking, as though my fat belly was pulling it down and hurting... Am I planking wrong or too fat to plank? 😂
July 1st - 25 painstaking seconds0 -
Hm let's give this a shot. I'm an absolute beginner to planking so if I can hold for 1 minute I'll be impressed 😂 you 5 minute plankers are MAD!!!
A few quick questions to the pros:
Should I warm up or do exercise before planking?
My lower back hurt after planking, as though my fat belly was pulling it down and hurting... Am I planking wrong or too fat to plank? 😂
July 1st - 25 painstaking seconds
I have lower back issues, so I can relate. I do some yoga stretches for my lower back before I plank. It's not really a warm up, it's just to relieve the pain and stiffness I usually have in the mornings. You can google them if you want, it may help. For me, it's from previous herniated discs, but I found that the stretches I did to heal them are continually helpful for keeping me uninjured. Here's an example:
I mostly do the stretch she does from 4:18-815 in that video which help my lower spine. I actually do those even on days I am not working out.
I repeat that stretch as many times as I need until I am no longer stiff and in pain. Unfortunately for me, with previous back injuries, surgeries, and three separate herniated discs, plus spinal stenosis, and degenerative disc disease, I tend to wake up each morning and can hardly walk. Those stretches have saved my life in many ways. Building a strong core with planks and other exercises has further increased my ability to function without debilitating pain, but I go back and do those stretches anyway, even when I'm not hurting just to make sure.
2 -
Hi there, I haven't been on MFP for 6 years but I've just joined a Gym and super keen to get fit and healthy and lose weight.
I'm in for 60
As I'm a day late ...July 1st..0mins
July 2nd 1 min
59 to go
1 -
I'm in for 60 mins. 1
-
@Spliner1969 thank you for that, I'll give it a try!!!!1
-
@jeffrey_ad , thanks for the new month, I'm in again for 120 minutes.
My 4 year-old grandson spent a couple of nights with me last month and told his mum about grandma doing exercises and planks, then at a family get-together on Sunday he demonstrated grandmas plank exercise by doing a very creditable side rotation plank!. I wasn't quick enough to get a picture but it amused my daughter and daughter in law!2 -
Goal 120
July 1: 6:00 mixed planks
July 2: 6:00 mixed planks
Total 12
Remaining 1020 -
Goal 60,
July 1: 0
Total - 0
Remaining - 601 -
Goal 120 minutes.
01/07 5.5 mins mixed planks
02/07 5.5 mins mixed planks
Total 11 minutes
Remaining 109 mins2 -
3/7/2019
Rolled out of bed and managed 1 min plank on elbows
Really been focussing on my core lately to help with lower back issues.
Goal is 2 min a day for a month!
1 -
Goal 120
July 1: 6:00 mixed planks
July 2: 6:00 mixed planks
July 3: 6:00 mixed planks
Total 18
Remaining 1020 -
July 1st, None, Planking Rest Day
July 2nd, 1 x 5 min mixed plank (5 min)
Total for July 5 minutes, 55 left to go!1 -
Aim 30 minutes
Absolute beginner giving this a shot, I see you're all on several mins a day, I'd like to work up to that eventually!
July 1st - 25 painstaking seconds
July 2nd - 0 forgot to do the challenge whoops!
July 3rd - 35 seconds
29 minutes to go 🙄1 -
Aim 30 minutes
Absolute beginner giving this a shot, I see you're all on several mins a day, I'd like to work up to that eventually!
July 1st - 25 painstaking seconds
July 2nd - 0 forgot to do the challenge whoops!
July 3rd - 35 seconds
July 4th - 45 seconds
28m 15s to go1 -
Goal 120
July 1: 6:00 mixed planks
July 2: 6:00 mixed planks
July 3: 6:00 mixed planks
July 4: rest day 💥
July 5: rest day
July 6: 6:00 mixed planks
Total 24
Remaining 960 -
I’m in. Starting late1
-
Goal 120
July 1: 6:00 mixed planks
July 2: 6:00 mixed planks
July 3: 6:00 mixed planks
July 4: rest day 💥
July 5: rest day
July 6: 6:00 mixed planks
July 7: 6:00 mixed planks
Total 30
Remaining 900 -
Goal 120 minutes.
01/07 5.5 mins mixed planks
02/07 5.5 mins mixed planks
03/07 5.5 mins mixed planks
04/07 5.5 mins mixed planks
05/07 5.5 mins mixed planks
06/07 3.5 mins mixed planks
07/07 6 mins mixed planks
Total 37 minutes
Remaining 83 minutes
I didn't do my evening planks on Saturday - had a day out and came home tired, realised as I got into bed that I had forgotten them but couldn't bring myself to get up again!
@joannie92 , it may look as if I'm doing extreme planking but I don't do it all in one go. If you can do 30 seconds you can do a minute. Set a timer for 30 secs, do it then take a break and do another 30 secs later in the day - several hours later if you like - it still counts. I break mine up into sections of between 40 seconds (side planks) and 2 minutes (straight arms with variations).
I find I need to wear trainers - I can't do them in bare feet - but there are no other equipment requirements. I also usually do some stretching and warm up moves beforehand, especially in the morning. But I am an old lady (68 years) with back problems and arthritis and need stretching and warm up to get my body ready for the day regardless of the planking.1
https://www.youtube.com/watch?v=8R-KGyTvjnA
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