April 2021 Planking and Isometric Exercise Challenge
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My goals for the month:
• 100 min of planks
• lower body isometrics
• more than 10 push-ups in a row.4/1: 4:00 with Heather Robertson + 1:00
4/2: 5:00 with Caroline Girvan. During workout: 1:30 wall sits.
4/3: 20 min isometrics with growingannanas. I skipped the handstand. Maybe I will have the courage to try it by the end of the month? The workout was 5:00 planks and 10:00 legs.
I ended up doing a workout on Sunday which had more planks in it... So
4/4: 5:00 planks with Lille Sabri, v. doable 👍
+ 3:00 during HIIT (or more 🤷♀️)
4/5: rest day (plank-wise), but got 15 pushups in (last 3 were a struggle, but I got myself off the ground). The strength workout had some legs isometrics in, I would say roughly 3:00 in total.
4/6: Planks: 3:00 during workout + 3:00 Bowflex. Isometrics (legs): 4:00 wall sit (hard! 😐)
4/7: 5:00 planks
Total planks so far: 33:00
Legs Isometrics: 18:30
PRs April: 15 pushups3 -
Hi @dewit, did you do one wall sit for 4 minutes or did you do shorter reps and that was the total time spent doing them?
I did a wall sit for 1 minute yesterday and I found it hard. Couldn't possibly imagine doing it for 4 mintes though.2 -
sweetdaisy13 wrote: »Hi @dewit, did you do one wall sit for 4 minutes or did you do shorter reps and that was the total time spent doing them?
4 min straight! It gets hard by min 2, it's then just mind over matter and resisting the pain. 🤨 My PR was 7 min, but I was busy watching a talk, so not sure about the form. If I train enough, I can resist the pain for 6 min, though!
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April goal: 100 minutes mixed planks (100 minutes other isometrics)
Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)
Apr 6: 6(6); April 7: 6(6); Apr 8: 5(5)
Total: 29(29)
Remaining: 71(71)Starting an additional abs challenge, slightly modified from the previous time, a few years ago.
Day 1: April 7:
Sit ups: 20
Crunches: 30
Leg raises: 20
Push ups: 20 (on my knees so far, hope to build up to proper ones)
Day 2: April 8:
Sit ups: 30
Crunches: 40
Leg raises: 30
Push ups: 5 half push ups from straight arms plank position (funny that I do planks, can hold this plank position for 1 to 3 minutes at a time but cannot do a full push up. Well, this is just the beginning)3 -
Wow! @dewit, that's impressive. One of my knees has only recently stopped hurting after I fell whilst running in November and split it open. So I'm taking it easy as don't want to put too much pressure on my knees, but what you are doing is amazing!1
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Today:
Straight arm planks: 3 x 45 seconds
Forearm planks: 3 x 45 seconds
Wall sit: 2 x 30 seconds
Sumo squats: 2 x 30 seconds
Calf raises: 2 x 30 seconds
Static lunges: 2 x 30 seconds
Active beasts: 2 x 30 seconds
Glute bridge: 2 x 30 seconds
Press-ups: 10 reps
April Total:
Planks: 13 minutes
Isometric exercises: 25 minutes
Press-ups: 40 reps
Feeling quite tired today, having said that, I am now starting to feel the benefits of these exercises. I feel I'm getting a much better workout doing these than I am from a 10 minute HIIT session. Maybe because I'm new to doing them, or that they are much gentler on my joints than the usual jumping about you get from doing a HIIT session?
Either way, I'll continue to do them. Maybe I was a bit optimistic stating I would initially do them daily, as I was aching yesterday from the previous day's exercises, so needed a rest day.
4 -
Goal 60 minutes.
01/04 rest day
02/04 rest day
03/04 rest day
04/04 4 mins mixed planks
05/04 4 mins mixed planks
06/04 none
07/04 none
08/04 none
09/04 4 mins mixed planks
Total 12 minutes
Remaining 48 minutes
My life has been turned upside down by my son’s illness (Brain tumour). I have been travelling up to their home a lot over the last few weeks. He died on March 18th and his funeral was on Wednesday April 7th.
I'm in a mess but it will be good to get back to some normal routines and exercise is a vital tool.7 -
April goal: 100 minutes mixed planks (100 minutes other isometrics)
Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)
Apr 6: 6(6); April 7: 6(6); Apr 8: 5(5)
Apr 9: 5(5);
Total: 34(34)
Remaining: 66(66)Starting an additional abs challenge, slightly modified from the previous time, a few years ago.
Day 1: April 7:
Sit ups: 20
Crunches: 30
Leg raises: 20
Push ups: 20 (on my knees so far, hope to build up to proper ones)
Day 2: April 8:
Sit ups: 30
Crunches: 40
Leg raises: 30
Push ups: 5 half push ups from straight arms plank position
Day 3: April 9:
Sit ups: 40
Crunches: 50
Leg raises: 40
5 full push ups, not a perfect form, still...
Day 4: Rest day3 -
April goal: 100 minutes mixed planks (100 minutes other isometrics)
Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)
Apr 6: 6(6); April 7: 6(6); Apr 8: 5(5)
Apr 9: 5(5); April 10: 5(5);
Total: 39(39)
Remaining: 61(61)3 -
My goals for the month:
• 100 min of planks
• lower body isometrics
• more than 10 push-ups in a row.4/1: 4:00 with Heather Robertson + 1:00
4/2: 5:00 with Caroline Girvan. During workout: 1:30 wall sits.
4/3: 20 min isometrics with growingannanas. I skipped the handstand. Maybe I will have the courage to try it by the end of the month? The workout was 5:00 planks and 10:00 legs.
I ended up doing a workout on Sunday which had more planks in it... So
4/4: 5:00 planks with Lille Sabri, v. doable 👍
+ 3:00 during HIIT (or more 🤷♀️)
4/5: rest day (plank-wise), but got 15 pushups in (last 3 were a struggle, but I got myself off the ground). The strength workout had some legs isometrics in, I would say roughly 3:00 in total.
4/6: Planks: 3:00 during workout + 3:00 Bowflex. Isometrics (legs): 4:00 wall sit (hard! 😐)
4/7: 5:00 planks
4/8: 5:00 during Le Sweat HIIT session
4/9: 5:00 with Caroline Girvan + 3:00 wall sit
4/10: 2:00 during back/biceps workout + 2:00 wall sit (didn't manage the 20 min isometrics with growingannanas, unfortunatelly)
Total planks so far: 45:00
Legs Isometrics: 23:30
PRs April: 15 pushups4 -
Today:
Straight arm planks: 2 x 30 seconds
Forearm planks: 2 x 30 seconds
Calf raises: 2 x 45 seconds
Glute bridge: 2 x 45 seconds
Press-ups: 2 x 10
April Total:
Planks: 15 mins
Isometric exercises: 28 mins
Press-ups: 60 reps
Feeling tired today from my run yesterday and today, so only a few exercises done.4 -
Goal 60 minutes.
01/04 rest day
02/04 rest day
03/04 rest day
04/04 4 mins mixed planks
05/04 4 mins mixed planks
06/04 none
07/04 none
08/04 none
09/04 4 mins mixed planks
10/04 4 mins mixed planks
11/04 4 mins mixed planks
Total 20 minutes
Remaining 40 mins
4 -
April goal: 100 minutes mixed planks (100 minutes other isometrics)
Starting a little later this month,
Apr 3: 5(5); Apr 4: 2(2); Apr 5: 5(5)
Apr 6: 6(6); April 7: 6(6); Apr 8: 5(5)
Apr 9: 5(5); April 10: 5(5); Apr 11: 5(5)
Total: 44(44)
Remaining: 56(56)Starting an additional abs challenge, slightly modified from the previous time, a few years ago.
Day 1: April 7:
Sit ups: 20
Crunches: 30
Leg raises: 20
Push ups: 20 (on my knees so far, hope to build up to proper ones)
Day 2: April 8:
Sit ups: 30
Crunches: 40
Leg raises: 30
Push ups: 5 half push ups from straight arms plank position
Day 3: April 9:
Sit ups: 40
Crunches: 50
Leg raises: 40
5 full push ups, not a perfect form, still...
Day 4: Rest day
Day 5: April 11
Sit ups: 60
Crunches: 70
Leg raises: 60
6 push ups
/spoiler]3 -
Goal 60Apr 1 3:00 (6x30s)Apr 8 3:00 (6x30s)
Apr 2 3:00 (6x30s)
Apr 3 rest day
Apr 4 rest day
Apr 5 3:00 (6x30s)
Apr 6 3:00 (6x30s)
Apr 7 3:00 (6x30s)
Apr 9 3:00 (6x30s)
Apr 10 rest day
Apr 11 rest day
Apr 12 3:00 (6x30s)
Total 24
Remaining 36
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Hello all, going to hop in mid-month. I have a morning routine originally just to stretch and get blood flowing which has a number some static holds and recently I have considered building up the time held in these positions making it a little bit more of a workout than it has been thus far. I have no idea what the proper name for a few of these holds are, so I'll just make them as descriptive as possible, please bear with any names I come up with!
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WhatMeRunning wrote: »Hello all, going to hop in mid-month. I have a morning routine originally just to stretch and get blood flowing which has a number some static holds and recently I have considered building up the time held in these positions making it a little bit more of a workout than it has been thus far. I have no idea what the proper name for a few of these holds are, so I'll just make them as descriptive as possible, please bear with any names I come up with!
I'm pretty new to Isometric exercises and I often have to look up the names, as I know what they are in my head/how to do them, but don't always know the official names of some of the exercises2 -
My goals for the month:
• 100 min of planks
• lower body isometrics
• more than 10 push-ups in a row.4/1: 4:00 with Heather Robertson + 1:00
4/2: 5:00 with Caroline Girvan. During workout: 1:30 wall sits.
4/3: 20 min isometrics with growingannanas. I skipped the handstand. Maybe I will have the courage to try it by the end of the month? The workout was 5:00 planks and 10:00 legs.
I ended up doing a workout on Sunday which had more planks in it... So
4/4: 5:00 planks with Lille Sabri, v. doable 👍
+ 3:00 during HIIT (or more 🤷♀️)
4/5: rest day (plank-wise), but got 15 pushups in (last 3 were a struggle, but I got myself off the ground). The strength workout had some legs isometrics in, I would say roughly 3:00 in total.
4/6: Planks: 3:00 during workout + 3:00 Bowflex. Isometrics (legs): 4:00 wall sit (hard! 😐)
4/7: 5:00 planks
4/8: 5:00 during Le Sweat HIIT session
4/9: 5:00 with Caroline Girvan + 3:00 wall sit
4/10: 2:00 during back/biceps workout + 2:00 wall sit (didn't manage the 20 min isometrics with growingannanas, unfortunatelly)
4/11: rest day
4/12: 5:00 planks + 15 tricep pushups, yeay!
Total planks so far: 50:00
Legs Isometrics: 23:30
PRs April: 15 pushups4 -
I don't have any goals (yet), I'm simply starting to focus more on maintaining each hold long enough to feel it (20 seconds or until failure) and recording how long I held them. I used to just do these as a morning routine of stretches/balance, but figure I could turn this into a little bit more than that and get a small extra workout in each day. I may even add more next month as I learn more isometric exercises. I just discovered a bunch for the first time trying to find the right names for some of these holds.
4/13
Superman: 20 secs
Forearm Plank: 20 secs
Side Leg Raise (left/right): 20 secs / 20 secs
Side Plank (left/right): 20 secs / 10 secs
Hollow Hold: 20 secs
Reverse Plank: 10 secs
Front Kick Hold (left/right): 20 secs / 20 secs
Side Kick Hold (left/right): 20 secs / 20 secs
Back Kick Hold (left/right): 20 secs / 20 secs
Squat Hold: 20 secs
Calf Raise: 20 secs
April Totals
Superman: 20 secs
Forearm Plank: 20 secs
Side Leg Raise (left/right): 20 secs / 20 secs
Side Plank (left/right): 20 secs / 10 secs
Hollow Hold: 20 secs
Reverse Plank: 10 secs
Front Kick Hold (left/right): 20 secs / 20 secs
Side Kick Hold (left/right): 20 secs / 20 secs
Back Kick Hold (left/right): 20 secs / 20 secs
Squat Hold: 20 secs
Calf Raise: 20 secs
4 -
I had to look up 'hollow hold' @WhatMeRunning, looks tough! I don't think I could do that just yet, but these exercises are really helping me with my running and my knees are no longer hurting.2
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@sweetdaisy13 - I started doing the exercises that evolved into my current morning routine a few years ago when I really started running long distances and kept getting knee and hip pain from ITB due to adductors and obliques that were too weak to support proper form on the latter part of my long runs, so I definitely understand how much it helps. I also wound up running faster when I focused on building strength in those areas (more like my core overall). While I'm not running anywhere near the distances to require these exercises now, I want to be ahead of the game when I get there this next time!
Before today I was doing lying leg lifts instead of hollow holds. When looking up isometric exercises I ran across that one and thought it would be a great replacement/improvement for the leg lifts. Today is the first time I've tried it, and it is a keeper, hits a lot more than the leg lifts did. There is an easier bent knee version of it in order to progress into the straight leg version if you are interested in working into that hold. I was also doing glute bridges instead of the reverse plank. That reverse plank is a *kitten* *kitten*!4
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