May 2021 Planking and Isometric Exercise Challenge
jeffrey_ad
Posts: 789 Member
If you are new to posting on this thread, or if you are new to planking and isometric exercises, we welcome you! If you are returning from a previous thread, we welcome you, too.
There are no set challenges - this is a mixed-ability / mixed-experience / everyone welcome group.
Just pick the target that you would like to achieve this month and post updates throughout the month as you work toward your target.
If you are new to planking it is a good idea to start with as little as 10 or 15 seconds and build up over time.
Here's an example 30 Day Plank Workout (for beginners, intermediate, and advanced) that builds to 5 minutes of Planks:
Feel free to share your variations and challenges.
Here is a link to last month's challenge:
https://community.myfitnesspal.com/en/discussion/10828906/april-2021-planking-and-isometric-exercise-challenge
Happy planking!
There are no set challenges - this is a mixed-ability / mixed-experience / everyone welcome group.
Just pick the target that you would like to achieve this month and post updates throughout the month as you work toward your target.
If you are new to planking it is a good idea to start with as little as 10 or 15 seconds and build up over time.
Here's an example 30 Day Plank Workout (for beginners, intermediate, and advanced) that builds to 5 minutes of Planks:
Feel free to share your variations and challenges.
Here is a link to last month's challenge:
https://community.myfitnesspal.com/en/discussion/10828906/april-2021-planking-and-isometric-exercise-challenge
Happy planking!
3
Replies
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I'm in! I am going to try to increase my hold times to 30 seconds for each exercise, so my goal will be 120 minutes of total hold time.3
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I'm in too! I don't have a goal in terms of how many minutes I'll do for the month, but as last month was mostly holding planks and isometric exercises for 30 seconds, I'm going to try and aim for 45 seconds per hold, with 2-3 reps for each exercise.3
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I'll keep to the same number 100(120) as still not quite recovered.
May 1: 2(5);3 -
First plank/isometric workout of the month. I've increased the hold to 45 seconds and I'm hoping it feels easier as I get used to it. Still finding forearm planks a lot harder than both straight arm and reverse planks. Not sure why, but I find these difficult and my body starts shaking after 30 seconds.
Today:
Straight arm plank: 3 x 45 secs
Forearm plank: 3 x 45 secs
Reverse plank: 3 x 45 secs
Wall sit: 2 x 45 secs
Sumo squat: 2 x 45 secs
Calf raise: 2 x 45 secs
Glute bridge: 2 x 45 secs
Hollow body tuck hold: 2 x 45 secs
Active beast: 2 x 45 secs
Press-ups: 10 reps
May Total:
Planks: 6 mins 45 secs
Isometrics: 9 mins
Press-ups: 10 reps2 -
@jeffrey_ad, thanks for keeping this going, Iโm back in again
Goal 60 minutes.
01/05 4 mins mixed planks
02/05 4 mins mixed planks
Total 8 minutes
4 -
I'll keep to the same number 100(120) as still not quite recovered.
May 1: 2(5); May 2: 2(2)
2 -
May 3
Superman - 30 secs
Forearm Plank - 30 secs
Side Leg Raise (left/right) - 30 secs / 30 secs
Side Plank (left/right) - 30 secs / 30 secs
Hollow Hold - 30 secs
Reverse Plank - 30 secs
Front Kick Hold (left/right) - 30 secs / 30 secs
Side Kick Hold (left/right) - 30 secs / 30 secs
Back Kick Hold (left/right) - 30 secs / 30 secs
Squat Hold - 30 secs
Calf Raise - 30 secs
8:00 Total Hold Time (Goal 8:00)
May Totals
Superman - 30 secs
Forearm Plank - 30 secs
Side Leg Raise (left/right) - 30 secs / 30 secs
Side Plank (left/right) - 30 secs / 30 secs
Hollow Hold - 30 secs
Reverse Plank - 30 secs
Front Kick Hold (left/right) - 30 secs / 30 secs
Side Kick Hold (left/right) - 30 secs / 30 secs
Back Kick Hold (left/right) - 30 secs / 30 secs
Squat Hold - 30 secs
Calf Raise - 30 secs
8:00 Total Hold Time (Goal 2:00:00)
2 -
I'll do 60 again.3
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I'll keep to the same number 100(120) as still not quite recovered.
May 1: 2(5); May 2: 2(2); May 3: 3(4)2 -
May 4
Superman - 30 secs
Forearm Plank - 30 secs
Side Leg Raise (left/right) - 30 secs / 30 secs
Side Plank (left/right) - 30 secs / 30 secs
Hollow Hold - 30 secs
Reverse Plank - 30 secs
Front Kick Hold (left/right) - 30 secs / 30 secs
Side Kick Hold (left/right) - 30 secs / 30 secs
Back Kick Hold (left/right) - 30 secs / 30 secs
Squat Hold - 30 secs
Calf Raise - 30 secs
8:00 Total Hold Time (Goal 8:00)
May Totals
Superman - 1:00
Forearm Plank - 1:00
Side Leg Raise (left/right) - 1:00 / 1:00
Side Plank (left/right) - 1:00 / 1:00
Hollow Hold - 1:00
Reverse Plank - 1:00
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 - 1:00
16:00 Total Hold Time (Goal 2:00:00)2 -
My May goal is 100(120), still not quite recovered, but feeling better.
May 1: 2(5); May 2: 2(2); May 3: 3(4)
May 4: 4(5);
Total: 11(16)2 -
My May goal is 100(120)
May 1: 2(5); May 2: 2(2); May 3: 3(4)
May 4: 4(5); May 5: 5(7);
Total: 16(23)2 -
Thanks for this, @jeffrey_ad ๐ป
Goals:
* 100 mins of planks
* the 20 min workout of growingannanas x 3
* 20 pushups
* 6:00 on the wall sit (or more)Planks vitae ๐ (in minutes):
April 2021: 100 min of planks + 65 legs isometrics + 17 pushups in a row + 5:30 wall sit
March 2021: 125 planks + 15 push-ups
February 2021: 105 planks. Month's PRs: 5:30 wall sit + 10-8-8-6 pushups in a workout
January 2021: 120 planks + 115 legs isometrics
December 2020: 115 planks and 100 legs
November 2020: 117 planks and 111 legs isometrics. PB: 10 pushups, 6 min wall sit
Octomber 2020: 66, total 151 of isometrics
September: rest. Did some, during other workouts, but not explicitely/no counting.
August 2020: 125
July 2020: 110
June 2020: 125
May 2020: 125
Apr 2020: 117
Mar 2020: 119
Feb 2020: 115
Jan 2020: 112
Dec 2019: 125
Nov 2019: 73
Oct 2019: 63 (first planks ever!!!)2 -
Goals:
* 100 mins of planks
* the 20 min workout of growingannanas x 3
* 20 pushups
* 6:00 on the wall sit (or more)
5/1: none
5/2: 4:00 planks during Tabata with Heather R
5/3: 6:00 plank challenge (Heather Robertson)
5/4: none, but 19 pushups!
5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics
Total: 17:00 planks, 5:00 legs&glutes
PRs: 19 pushups on 5/4.3 -
My May goal is 100(120)
May 1: 2(5); May 2: 2(2); May 3: 3(4)
May 4: 4(5); May 5: 5(7); May 6: 6(5)
Total: 22(28)2 -
May 6
Superman - 30 secs
Forearm Plank - 30 secs
Side Leg Raise (left/right) - 30 secs / 30 secs
Side Plank (left/right) - 30 secs / 30 secs
Hollow Hold - 30 secs
Reverse Plank - 30 secs
Front Kick Hold (left/right) - 30 secs / 30 secs
Side Kick Hold (left/right) - 30 secs / 30 secs
Back Kick Hold (left/right) - 30 secs / 30 secs
Squat Hold - 30 secs
Calf Raise - 30 secs
8:00 Total Hold Time (Goal 8:00)
May Totals
Superman - 1:30
Forearm Plank - 1:30
Side Leg Raise (left/right) - 1:30 / 1:30
Side Plank (left/right) - 1:30 / 1:30
Hollow Hold - 1:30
Reverse Plank - 1:30
Front Kick Hold (left/right) - 1:30 / 1:30
Side Kick Hold (left/right) - 1:30 / 1:30
Back Kick Hold (left/right) - 1:30 / 1:30
Squat Hold - 1:30
Calf Raise - 1:30
24:00 Total Hold Time (Goal 2:00:00)2 -
Only did a couple of exercises today as feeling tired. Hoping to do a good workout tomorrow.
Today:
Straight arm plank: 2 x 45 secs
Reverse plank: 2 x 45 secs
Wall sit: 2 x 45 secs
Sumo squat: 2 x 45 secs
May Total:
Planks: 9 mins 45 secs
Isometrics: 12 mins
Press-ups: 10 reps2 -
Goal 80 minutes.
01/05 4 mins mixed planks
02/05 4 mins mixed planks
03/05 rest day
04/05 rest day
05/05 rest day
06/05 6 mins mixed planks
Total 14
Remaining 66 minutes
I've increased my goal a bit, hoping for a better month.
3 -
Goals:
* 100 mins of planks
* the 20 min workout of growingannanas x 3
* 20 pushups
* 6:00 on the wall sit (or more)5/1: none
5/2: 4:00 planks during Tabata with Heather R
5/3: 6:00 plank challenge (Heather Robertson)
5/4: none, but 19 pushups!
5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics
5/6: 6:00 planks + 6:00 wall sit + 17 pushups
Adding another goal - do this, unmodified:
https://youtu.be/CI3o5FYbtOo
Total: 23:00 planks, 11:00 legs&glutes
PRs:
* 19 pushups on 5/4
* 6 min wallsit on 5/6
4 -
@dewit that 7 minute plank workout looks very tough! It's impressive though.0
-
My May goal is 100(120)
May 1: 2(5); May 2: 2(2); May 3: 3(4)
May 4: 4(5); May 5: 5(7); May 6: 6(5)
May 7: 6(5);
Total: 28(33)
Remaining: 72(87)1 -
May 7
Superman - 30 secs
Forearm Plank - 30 secs
Side Leg Raise (left/right) - 30 secs / 30 secs
Side Plank (left/right) - 30 secs / 30 secs
Hollow Hold - 30 secs
Reverse Plank - 30 secs
Front Kick Hold (left/right) - 30 secs / 30 secs
Side Kick Hold (left/right) - 30 secs / 30 secs
Back Kick Hold (left/right) - 30 secs / 30 secs
Squat Hold - 30 secs
Calf Raise - 30 secs
8:00 Total Hold Time (Goal 8:00)
May Totals
Superman - 2:00
Forearm Plank - 2:00
Side Leg Raise (left/right) - 2:00 / 2:00
Side Plank (left/right) - 2:00 / 2:00
Hollow Hold - 2:00
Reverse Plank - 2:00
Front Kick Hold (left/right) - 2:00 / 2:00
Side Kick Hold (left/right) - 2:00 / 2:00
Back Kick Hold (left/right) - 2:00 / 2:00
Squat Hold - 2:00
Calf Raise - 2:00
32:00 Total Hold Time (Goal 2:00:00)2 -
Today:
Straight arm planks: 3 x 45 secs
Reverse planks: 3 x 45 secs
Forearm planks: 3 x 45 secs
Wall sit: 3 x 45 secs
Calf raises: 3 x 45 secs
Glute bridge: 3 x 45 secs
Hollow body tuck hold: 3 x 45 secs
Press-ups: 2 x 10 reps
May Total:
Planks: 16 mins 30 secs
Isometrics: 21 mins
Press-ups: 30 reps
2 -
My May goal is 100(120)
May 1: 2(5); May 2: 2(2); May 3: 3(4)
May 4: 4(5); May 5: 5(7); May 6: 6(5)
May 7: 6(5); May 8: 5(5);
Total: 33(38)
Remaining: 67(82)2 -
Today:
Straight arm planks: 2 x 1 min
Reverse planks: 2 x 1 min
Forearm planks: 2 x 45 secs
Press-ups: 2 x 10 reps
May Total:
Planks: 22 mins
Isometrics: 21 mins
Press-ups: 50 reps2 -
Goal 80 minutes.
01/05 4 mins mixed planks
02/05 4 mins mixed planks
03/05 rest day
04/05 rest day
05/05 rest day
06/05 6 mins mixed planks
07/05 6 mins mixed planks
08/05 6 mins mixed planks
Total 26 minutes
Remaining 54 minutes
4 -
Goals:
* 100 mins of planks
* the 20 min workout of growingannanas x 3
* 20 pushups
* 6:00 on the wall sit (or more)5/1: none
5/2: 4:00 planks during Tabata with Heather R
5/3: 6:00 plank challenge (Heather Robertson)
5/4: none, but 19 pushups!
5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics
5/6: 6:00 planks + 6:00 wall sit + 17 pushups
5/7: dunno ๐, I'll try to remember...
5/8: 5:00 planks, own mix + ๐ฅ 20 pushups!
Adding another goal - do this, unmodified:https://youtu.be/CI3o5FYbtOo
Total: 28:00 planks, 11:00 legs&glutes
PRs:
* 19 pushups on 5/4
* 6 min wallsit on 5/63 -
Goals:
* 100 mins of planks
* the 20 min workout of growingannanas x 3
* 20 pushups
* 6:00 on the wall sit (or more)5/1: none
5/2: 4:00 planks during Tabata with Heather R
5/3: 6:00 plank challenge (Heather Robertson)
5/4: none, but 19 pushups!
5/5: 7:00 planks, out of which 6:00 during Epic Day 29 "Isometric and Dynamic w DB, full body". During which, 5:00 legs isometrics
5/6: 6:00 planks + 6:00 wall sit + 17 pushups
5/7: I remembered! 4:00 during Caroline's Epic (day 30) pushups round ๐. Just because!
5/8: 5:00 planks, own mix + ๐ฅ 20 pushups!
Adding another goal - Pamela Rief's 7 min plank workout, unmodified
Total: 32:00 planks, 11:00 legs&glutes
PRs:
* 19 pushups on 5/4
* 6 min wallsit on 5/63 -
My May goal is 100(120)
May 1: 2(5); May 2: 2(2); May 3: 3(4)
May 4: 4(5); May 5: 5(7); May 6: 6(5)
May 7: 6(5); May 8: 5(5); May 9: 4(6)
Total: 37(44)
Remaining: 63(76)2 -
May 9
Superman - 30 secs
Forearm Plank - 30 secs
Side Leg Raise (left/right) - 30 secs / 30 secs
Side Plank (left/right) - 30 secs / 30 secs
Hollow Hold - 30 secs
Reverse Plank - 30 secs
Front Kick Hold (left/right) - 30 secs / 30 secs
Side Kick Hold (left/right) - 30 secs / 30 secs
Back Kick Hold (left/right) - 30 secs / 30 secs
Squat Hold - 30 secs
Calf Raise - 30 secs
8:00 Total Hold Time (Goal 8:00)
May Totals
Superman - 2:30
Forearm Plank - 2:30
Side Leg Raise (left/right) - 2:30 / 2:30
Side Plank (left/right) - 2:30 / 2:30
Hollow Hold - 2:30
Reverse Plank - 2:30
Front Kick Hold (left/right) - 2:30 / 2:30
Side Kick Hold (left/right) - 2:30 / 2:30
Back Kick Hold (left/right) - 2:30 / 2:30
Squat Hold - 2:30
Calf Raise - 2:30
40:00 Total Hold Time (Goal 2:00:00)2
This discussion has been closed.
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