June 2021 Planking and Isometric Exercise Challenge
Replies
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June 7
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 4 min
Forearm Plank - 4 min
Side Leg Raise (left/right) - 4 min / 4 min
Side Plank (left/right) - 4 min / 4 min
Hollow Hold - 4 min
Reverse Plank - 4 min
Adductor Ball Squeeze - 4 min
Front Kick Hold (left/right) - 4 min / 4 min
Side Kick Hold (left/right) - 4 min / 4 min
Back Kick Hold (left/right) - 4 min / 4 min
Squat Hold - 4 min
Calf Raise - 4 min
1 hr 8 mins Monthly Total Hold Time
Goal 4 hrs 49 mins1 -
Today:
Straight arm plank: 2 x 30 secs
Reverse plank: 2 x 30 secs
Forearm plank: 2 x 30 sec
Wall sit: 2 x 30 secs
Active beast: 2 x 30 secs
Glute bridge: 2 x 30 secs
June Total:
Planks: 21 minutes
Isometrics: 21 minutes
Press-ups: 80 reps2 -
Goal 90 minutes.
01/06 none
02/06 none
03/06 none
04/06 none
05/06 6 mins mixed planks
06/06 8 mins mixed planks
07/06 8 mins mixed planks
Total 22 minutes
Remaining 68 minutes
3 -
Goals, almost like last month
* 75 mins of planks
* 75 min other isometrics
* 20 pushups
* 6:00 on the wall sit (or more)
* Rief's 7:00 plank workout, unmodified
* the 20min iso of growingannanas x 36/1: 3:00 planks during Epic + 15 pushups
6/2: 3:00 during workout w. Rachel Gulotta
6/3: only planks, 2:00 during Epic + 4:00 workout with Heather Robertson
6/4: 2:00 during workout
6/5: a 15:00 plank workout by Girvain, totally doable, unlike some of her days of Epic 😉
6/6: 5:00 with Soh
6/7: 7:00 planks + 2:00 legs isometrics, because yeah, all the pushups...
Total:
41:00 planks
2:00 isometrics
Pushups in a row: 20 on 6/73 -
My June goal: 120 minutes planks (120 minutes other isometric exercises)
June 1:5(5); June 2:5(6); June 3:5(6)
June 4:5(7); June 5:4(4); June 6:4(7)
June 7:0(2); June 8:5(6);
Total: 33(43)2 -
Goals, almost like last month
* 75 mins of planks
* 75 min other isometrics
* 20 pushups ✅
* 6:00 on the wall sit (or more)
* Rief's 7:00 plank workout, unmodified
* the 20min iso of growingannanas x 3 1️⃣6/1: 3:00 planks during Epic + 15 pushups
6/2: 3:00 during workout w. Rachel Gulotta
6/3: only planks, 2:00 during Epic + 4:00 workout with Heather Robertson
6/4: 2:00 during workout
6/5: a 15:00 plank workout by Girvain, totally doable, unlike some of her days of Epic 😉
6/6: 5:00 with Soh
6/7: 7:00 planks + 2:00 legs isometrics, because yeah, all the pushups...
6/8: 20 min isometrics w. growingannanas
Total:
46:00 planks
12:00 isometrics
Pushups in a row: 20 on 6/7
3 -
June 8
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 5 min
Forearm Plank - 5 min
Side Leg Raise (left/right) - 5 min / 5 min
Side Plank (left/right) - 5 min / 5 min
Hollow Hold - 5 min
Reverse Plank - 5 min
Adductor Ball Squeeze - 5 min
Front Kick Hold (left/right) - 5 min / 5 min
Side Kick Hold (left/right) - 5 min / 5 min
Back Kick Hold (left/right) - 5 min / 5 min
Squat Hold - 5 min
Calf Raise - 5 min
1 hr 25 mins Monthly Total Hold Time
Goal 4 hrs 49 mins2 -
Today:
Straight arm plank: 5 x 30 secs
Reverse plank: 5 x 30 secs
Wall sit: 2 x 30 secs
Sumo squat: 2 x 30 secs
Calf raise: 2 x 30 secs
Glute bridge: 2 x 30 secs
Hollow body tuck hold: 2 x 30 secs
Press-ups: 1 x 20 (first time I've done 20 reps in one go)
June Total:
Planks: 26 minutes
Isometrics: 26 minutes
Press-ups: 100 reps2 -
June 10
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 6 min
Forearm Plank - 6 min
Side Leg Raise (left/right) - 6 min / 6 min
Side Plank (left/right) - 6 min / 6 min
Hollow Hold - 6 min
Reverse Plank - 6 min
Adductor Ball Squeeze - 6 min
Front Kick Hold (left/right) - 6 min / 6 min
Side Kick Hold (left/right) - 6 min / 6 min
Back Kick Hold (left/right) - 6 min / 6 min
Squat Hold - 6 min
Calf Raise - 6 min
1 hr 42 mins Monthly Total Hold Time
Goal 4 hrs 49 mins2 -
My June goal: 120 minutes planks (120 minutes other isometric exercises)
June 1:5(5); June 2:5(6); June 3:5(6)
June 4:5(7); June 5:4(4); June 6:4(7)
June 7:0(2); June 8:5(6); June 9:6(6)
June 10:4(4);
Total: 43(53)2 -
Goals, almost like last month
* 75 mins of planks
* 75 min other isometrics
* 20 pushups ✅
* 6:00 on the wall sit (or more) ✅
* Rief's 7:00 plank workout, unmodified
* the 20min iso of growingannanas x 3 1️⃣6/1: 3:00 planks during Epic + 15 pushups
6/2: 3:00 during workout w. Rachel Gulotta
6/3: only planks, 2:00 during Epic + 4:00 workout with Heather Robertson
6/4: 2:00 during workout
6/5: a 15:00 plank workout by Girvain, totally doable, unlike some of her days of Epic 😉
6/6: 5:00 with Soh
6/7: 7:00 planks + 2:00 legs isometrics, because yeah, all the pushups...
6/8: 20 min isometrics w. growingannanas
6/9: about 4:00 legs isometrics during Epic, Day 47 (legs day) + 6:00 planks workout with Heather Robertson
6/10: about 6:00 planks, Tabata Style with Raneir Pollard (love him!) + 6:00 wall sit (last minute was crazy!)
Total:
58:00 planks
22:00 isometrics
Pushups in a row: 20 on 6/7
Wall sit: 6 mins on 6/10
3 -
June 11
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 7 min
Forearm Plank - 7 min
Side Leg Raise (left/right) - 7 min / 7 min
Side Plank (left/right) - 7 min / 7 min
Hollow Hold - 7 min
Reverse Plank - 7 min
Adductor Ball Squeeze - 7 min
Front Kick Hold (left/right) - 7 min / 7 min
Side Kick Hold (left/right) - 7 min / 7 min
Back Kick Hold (left/right) - 7 min / 7 min
Squat Hold - 7 min
Calf Raise - 7 min
1 hr 59 mins Monthly Total Hold Time
Goal 4 hrs 49 mins2 -
Goals, almost like last month
* 75 mins of planks
* 75 min other isometrics
* 20 pushups ✅
* 6:00 on the wall sit (or more) ✅
* Rief's 7:00 plank workout, unmodified ✅
* the 20min iso of growingannanas x 3 1️⃣6/1: 3:00 planks during Epic + 15 pushups
6/2: 3:00 during workout w. Rachel Gulotta
6/3: only planks, 2:00 during Epic + 4:00 workout with Heather Robertson
6/4: 2:00 during workout
6/5: a 15:00 plank workout by Girvain, totally doable, unlike some of her days of Epic 😉
6/6: 5:00 with Soh
6/7: 7:00 planks + 2:00 legs isometrics, because yeah, all the pushups...
6/8: 20 min isometrics w. growingannanas
6/9: about 4:00 legs isometrics during Epic, Day 47 (legs day) + 6:00 planks workout with Heather Robertson
6/10: about 6:00 planks, Tabata Style with Raneir Pollard (love him!) + 6:00 wall sit (last minute was crazy!)
6/11: 7:00 w. Reif. Only time this month, I keep getting pain in the wrong places + 4:00 wall sit
Total:
65:00 planks
26:00 isometrics
Pushups in a row: 20 on 6/7
Wall sit: 6 mins on 6/103 -
Today:
Straight arm plank: 4 x 30 secs
Reverse plank: 4 x 30 secs
Forearm plank: 4 x 30 secs
Sumo squat: 4 x 30 secs
Calf raise: 4 x 30 secs
Glute bridge: 3 x 30 secs
Press-ups: 1 x 20 reps
June Total:
Planks: 32 minutes
Isometrics: 32 minutes
Press-ups: 120 reps2 -
My June goal: 120 minutes planks (120 minutes other isometric exercises)
June 1:5(5); June 2:5(6); June 3:5(6)
June 4:5(7); June 5:4(4); June 6:4(7)
June 7:0(2); June 8:5(6); June 9:6(6)
June 10:4(4); June 11:3(2); June 12:6(6)
Total: 52(61)2 -
Congratulations to @dewit, @sweetdaisy13, @WhatMeRunning, @you are doing great!
Travelling wears me out although I don't drive, suppose it's just nerves, you can see my travel days as I didn't do much then, but I'm still keeping on and no more travel plans1 -
Goal 90 minutes.
01/06 none
02/06 none
03/06 none
04/06 none
05/06 6 mins mixed planks
06/06 8 mins mixed planks
07/06 8 mins mixed planks
08/06 none
09/06 none
10/06 none
11/06 6 mins mixed planks
12/06 8 mins mixed planks
13/06 4 mins mixed planks
Total 40 minutes
Remaining 50 minutes
I've been away again!
But i'm home now for a few weeks
3 -
Thank you @lazycat2018. I ran an ultra marathon yesterday so I've had a couple of days off from planks/Isometrics. Going to try and do these workouts every other day if I can to keep the momentum going.2
-
Thanks @lazycat2018
@sweetdaisy13 congrats on the ultra! Who knows, maybe these workouts will help with recovery?
June 14
Superman - 2 x 30 secs
Forearm Plank - 2 x 30 secs
Side Leg Raise (left/right) - 2 x 30 secs / 2 x 30 secs
Side Plank (left/right) - 2 x 30 secs / 2 x 30 secs
Hollow Hold - 2 x 30 secs
Reverse Plank - 2 x 30 secs
Adductor Ball Squeeze - 2 x 30 secs
Front Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Side Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Back Kick Hold (left/right) - 2 x 30 secs / 2 x 30 secs
Squat Hold - 2 x 30 secs
Calf Raise - 2 x 30 secs
17:00 Daily Total Hold Time (Goal 17:00)
June Totals
Superman - 8 min
Forearm Plank - 8 min
Side Leg Raise (left/right) - 8 min / 8 min
Side Plank (left/right) - 8 min / 8 min
Hollow Hold - 8 min
Reverse Plank - 8 min
Adductor Ball Squeeze - 8 min
Front Kick Hold (left/right) - 8 min / 8 min
Side Kick Hold (left/right) - 8 min / 8 min
Back Kick Hold (left/right) - 8 min / 8 min
Squat Hold - 8 min
Calf Raise - 8 min
2 hr 16 mins Monthly Total Hold Time
Goal 4 hrs 49 mins2 -
@WhatMeRunning I definitely think that these plank/isometric exercises have made a huge difference to my running.
I only started doing them a few months ago and despite the Ultra yesterday, my legs are aching a bit, as are my shoulders (from having to carry a lot of mandatory race kit), but... I'm not aching as much as I have done previously.
Also, no knee problems at all! It has to be due to these exercises, as nothing else has changed. So I think for me, holding the poses it's definitely more beneficial than doing lots of squats which causes havoc for my knees. And, despite over 5,000 feet of elevation yesterday, where the 'downs' tend to cause more knee problems, surprisingly I have no achiness in my knees at all 😊.2
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