April 2021 Planking and Isometric Exercise Challenge
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Great advice @WhatMeRunning, thank you.0
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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)
Apr 9: 5(5); April 10: 5(5); Apr 11: 5(5)
Apr 12: 5(5); Apr 13: 6(6);
Total: 55(55)
Remaining: 45(45)4 -
4/14 - 5:20
Superman: 20 secs
Forearm Plank: 20 secs
Side Leg Raise (left/right): 20 secs / 20 secs
Side Plank (left/right): 20 secs / 20 secs
Hollow Hold: 20 secs
Reverse Plank: 20 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 Total - 10:20
Superman: 40 secs
Forearm Plank: 40 secs
Side Leg Raise (left/right): 40 secs /40 secs
Side Plank (left/right): 40 secs / 30 secs
Hollow Hold: 40 secs
Reverse Plank: 30 secs
Front Kick Hold (left/right): 40 secs / 40 secs
Side Kick Hold (left/right): 40 secs / 40 secs
Back Kick Hold (left/right): 40 secs / 40 secs
Squat Hold: 40 secs
Calf Raise: 40 secs5 -
Today:
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
Forearm planks: 2 x 30 seconds
Side planks: 2 x 30 seconds
Glute bridge: 2 x 30 seconds
Single leg glute bride: 2 x 30 seconds
Reverse planks: 2 x 30 seconds
Straight arm planks: 2 x 30 seconds
Press-ups: 2 x 10 reps
April Total:
Planks: 19 minutes
Isometric exercises: 35 minutes
Press-ups: 80 reps5 -
*snip of humility*
I'll do this 15-minute workout 3x weekly (M-W-F) alongside another program I've yet to choose.
Here goes nothing!
Mmmk, so like twice a week is good too right? π€£π
And, mmmk, if one can only do 2 (rather than 3 or 4 rounds) in 15 minutes that's also good...right?
This is my current status y'all. I'm hanging in there with two-a-day training a few times a week. I throw in these plank exercises in the morning when my body's most rested (like today).
So, basically, by month end I expect to have done this workout 8 times. Ten if I'm going for the gusto.
Current tally: 3 advanced workouts
Sidenote: I've been adding shoulder- strengthening exercises to my other workout and stretching routines. It's helping me stay injury-free ππΏ
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My goals for the month:
β’ 100 min of planks
β’ lower body isometrics
β’ 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 π
+ 3:00 during HIIT (or more π€·ββοΈ)
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! π)
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!
4/13: about 3 min planks in total during HIIT, but wont count them, since I am not so sure about 4/8 (not reccording daily has me forgetting π€¦ββοΈ)
4/14: 4:00 planks & 3:00 wallsits during π₯ dumbell workout, each in 45 sec slots
4/15: 20 min isometrics with growingannanas. I did a very wide handstand!!! The workout was 5:00 planks and 10:00 legs (the rest was core). It felt doable this time, but since I doubt that I gained strength in 12 days (even if Girvan's Epic gives me a clear sense of progress), I will just say that some days are better than others! π
Total planks so far: 59:00
Legs Isometrics: 36:30
PRs April: 15 pushups
5 -
4/15 total hold time: 5:20
Superman: 20 secs
Forearm Plank: 20 secs
Side Leg Raise (left/right): 20 secs / 20 secs
Side Plank (left/right): 20 secs / 20 secs
Hollow Hold: 20 secs
Reverse Plank: 20 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 total hold time - 15:40
Superman: 1:00
Forearm Plank: 1:00
Side Leg Raise (left/right): 1:00 / 1:00
Side Plank (left/right): 1:00 / 50 secs
Hollow Hold: 1:00
Reverse Plank: 50 secs
Front Kick Hold (left/right): 1:00 / 1:00
Side Kick Hold (left/right): 1:00 / 1:00
Back Kick Hold (left/right): 1:00 / 1:00
Squat Hold: 1:00
Calf Raise: 1:005 -
Very impressive doing a wide handstand @dewit! I have been considering adding a number of upper body holds with a goal of doing handstands in mind (I'm way off from being able to do that, I imagine). You're doing amazing!3
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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)
Apr 9: 5(5); April 10: 5(5); Apr 11: 5(5)
Apr 12: 5(5); Apr 13: 6(6); Apr 14: 5(5)
Apr 15: 5(5);
Total: 65(65)
Remaining: 35(35)
I quit my additional self challenge, don't want to go to 200, I'm just doing daily 30 to 50 reps, depending on how I feel.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
12/04 4 mins mixed planks
13/04 4 mins mixed planks
14/04 4 mins mixed planks
15/04 4 mins mixed planks
Total 36 minutes
Remaining 24
6 -
Hello everyone,
I'd like to join this challenge. It's half way through the month and I'm pretty out of shape but will aim to complete 30 minutes of planks by the end of the month. May be only 20 to 30 seconds at a time, but hopefully be the end of the month I can hold a 60 second plank. I'd like to include some other isometric exercises as well, so will follow up on some of the sites that others have referred to in this challenge and include additional exercises in May.6 -
Welcome aboard @Terry111330
4/16 total hold time: 5:20
Superman: 20 secs
Forearm Plank: 20 secs
Side Leg Raise (left/right): 20 secs / 20 secs
Side Plank (left/right): 20 secs / 20 secs
Hollow Hold: 20 secs
Reverse Plank: 20 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 total hold time - 21:00
Superman: 1:20
Forearm Plank: 1:20
Side Leg Raise (left/right): 1:20 / 1:20
Side Plank (left/right): 1:20 / 1:10
Hollow Hold: 1:20
Reverse Plank: 1:10
Front Kick Hold (left/right): 1:20 / 1:20
Side Kick Hold (left/right): 1:20 / 1:20
Back Kick Hold (left/right): 1:20 / 1:20
Squat Hold: 1:20
Calf Raise: 1:206 -
Feeling tired today, so only a few planks done:
Straight arm planks: 1 x 30 secs, 1 x 35 secs, 1 x 40 secs
Forearm planks: 1 x 30 secs, 1 x 35 secs, 1 x 40 secs
Reverse planks: 1 x 30 secs, 1 x 35 secs, 1 x 40 secs
April Total:
Planks: 24 mins 15 secs
Isometric exercises: 35 mins
Press-ups: 80 reps5 -
April 16 - 2 min planks, 60 seconds at a time - ouch the cramps that followed Think I will go back to my original plan of 30 seconds at a time and hopefully cramps wont be so bad.
Only 28 minutes left to go5 -
Current tally: 4/8 advanced workouts.
Officially halfway there but the stretch goal is 10 (not just 8) sessions by month end.
4 -
Today:
Wall sit: 2 x 45 seconds
Sumo squats: 2 x 45 seconds
Calf raises: 2 x 45 seconds
Active beasts: 2 x 45 seconds
Glute bridge: 2 x 45 seconds
Hollow body (tuck hold): 2 x 45 seconds
Straight arm planks: 2 x 45 seconds
Reverse planks: 2 x 45 seconds
April Total:
Planks: 27 mins 15 secs
Isometric exercises: 44 mins
Press-ups: 80 reps
Tried the Hollow body hold for the first time, gosh it was tough, and had to do it with bended knees. Only managed 2 x 45 seconds, but found that my neck was aching more than my stomach, so maybe my form was wrong...or it just takes some practice.5 -
My goals for the month:
β’ 100 min of planks
β’ lower body isometrics
β’ 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 π
+ 3:00 during HIIT (or more π€·ββοΈ)
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! π)
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!
4/13: about 3 min planks in total during HIIT, but wont count them, since I am not so sure about 4/8 (not reccording daily has me forgetting π€¦ββοΈ)
4/14: 4:00 planks & 3:00 wallsits during π₯ dumbell workout, each in 45 sec slots
4/15: 20 min isometrics with growingannanas. I did a very wide handstand!!! The workout was 5:00 planks and 10:00 legs (the rest was core). It felt doable this time, but since I doubt that I gained strength in 12 days (even if Girvan's Epic gives me a clear sense of progress), I will just say that some days are better than others! π
4/15: did about 2:00 planks during Epic 1 workout
4/16: none, rest day
4/17: 5:00 planks during a Tabata workout
Total planks so far: 66:00
Legs Isometrics: 36:30
PRs April: 15 pushups
5 -
@WhatMeRunning thanks so much! β Coming from you (judging by the excellent work), it's a true compliment! π
@Terry111330 , welcome! π» So glad you joined! The more, the merrier! π1 -
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)
Apr 12: 5(5); Apr 13: 6(6); Apr 14: 5(5)
Apr 15: 5(5); Apr 16: none; Apr 17: 4(4)
Total: 69(69)
Remaining: 31(31)5 -
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
12/04 4 mins mixed planks
13/04 4 mins mixed planks
14/04 4 mins mixed planks
15/04 4 mins mixed planks
16/04 4 mins mixed planks
17/04 4 mins mixed planks
Total 44 minutes
Remaining 16 mins
5
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