September 2021 Planking and Isometric Exercise Challenge

murdog3t · September 2021

Sorry been MIA have been keeping to my commitments just not posting
Daily goals :
Date: 09/21
Username: murdog3t
Log food: yes
7000 steps: yes
45 min exercise: yes
30 min walk: yes
Below 20g carbs: yes
Below 20g sugar: yes
Plank : 2 minutes 1 min hold x2

64 min isometric exercise
54 min walk ( 1.36 walk with 🐕& mom in-law )

WhatMeRunning · September 2021

Set 1
Superman - 1:00.4
Alternating Arm & Leg Raise Plank - 1:16.1
Side Plank (Left) - 48.2
Side Plank (Right) - 48.1
Hollow Tuck Hold - 42.1
Reverse Plank - 53.1
Set 2
Superman - 39.4
Alternating Arm & Leg Raise Plank - 48.1
Side Plank (Left) - 41.1
Side Plank (Right) - 41.4
Hollow Tuck Hold - 45.7
Reverse Plank - 58.5
Set 3
Superman - 36.6
Alternating Arm & Leg Raise Plank - 46.5
Side Plank (Left) - 34.7
Side Plank (Right) - 33.8
Hollow Tuck Hold - 33.7
Reverse Plank - 54.7

9/22 Totals - 14:02.2
Superman - 2:16.4
Alternating Arm & Leg Raise Plank - 2:50.7
Side Plank (Left) - 2:04
Side Plank (Right) - 2:03.3
Hollow Tuck Hold - 2:01.5
Reverse Plank - 2:46.3

9/15 workout summary

Set 1
Superman - 46
Alternating Arm & Leg Raise Plank - 54
Side Plank (Left) - 41
Side Plank (Right) - 39
Hollow Tuck Hold - 39
Reverse Plank - 49
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 58
Side Plank (Left) - 36
Side Plank (Right) - 39
Hollow Tuck Hold - 33
Reverse Plank - 41

9/15 Totals - 8:38
Superman - 1:29
Alternating Arm & Leg Raise Plank - 1:52
Side Plank (Left) - 1:17
Side Plank (Right) - 1:18
Hollow Tuck Hold - 1:12
Reverse Plank - 1:30

9/7 workout summary

Set 1
Superman - 53
Alternating Arm & Leg Raise Plank - 34
Side Plank (Left) - 57
Side Plank (Right) - 57
Hollow Tuck Hold - 51
Reverse Plank - 56
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 49
Side Plank (Left) - 40
Side Plank (Right) - 47
Hollow Tuck Hold - 38
Reverse Plank - 39

9/7 Totals - 9:24
Superman - 1:36
Alternating Arm & Leg Raise Plank - 1:23
Side Plank (Left) - 1:37
Side Plank (Right) - 1:44
Hollow Tuck Hold - 1:29
Reverse Plank - 1:35

9/1 workout summary

Set 1
Superman - 43.3
Alternating Arm & Leg Raise Plank - 1:19.5
Side Plank (Left) - 47.6
Side Plank (Right) - 53.5
Hollow Tuck Hold - 36.6
Reverse Plank - 1:07.6
Set 2
Superman - 39.6
Alternating Arm & Leg Raise Plank - 1:16.4
Side Plank (Left) - 40.6
Side Plank (Right) - 43.7
Hollow Tuck Hold - 31.8
Reverse Plank - 53.4
Set 3
Superman - 37.9
Alternating Arm & Leg Raise Plank - 1:05.0
Side Plank (Left) - 28.2
Side Plank (Right) - 30.0
Hollow Tuck Hold - 28.5
Reverse Plank - 44.8

9/1 Totals - 14:08.0
Superman - 2:00.8
Alternating Arm & Leg Raise Plank - 3:40.9
Side Plank (Left) - 1:56.4
Side Plank (Right) - 2:07.2
Hollow Tuck Hold - 1:36.9
Reverse Plank - 2:45.8

September Totals - 46:12.2
Superman - 7:22.2
Alternating Arm & Leg Raise Plank - 9:46.6
Side Plank (Left) - 6:54.4
Side Plank (Right) - 7:12.5
Hollow Tuck Hold - 6:19.4
Reverse Plank - 8:37.1

lazycat2018 · September 2021

Sept 22: 5 (5) + 50 squats
Bought some resistance bands for hips from Amazon, used in the last 20 squats and did some more exercises, am positively impressed. These will be my new favourites.

Total: 102(102) + 1020 squats
Remaining: 18(18) + ...

200Karen · September 2021

Wednesday ✅

Planks 6”
Walk/Jog 30”
Stairs 10”

Weight is back to pre- vacation
Now for the last 5-10 lbs 🥳

lazycat2018 · September 2021

Sept 23: 4 (4) + 40 squats

Total: 106(106) + 1060 squats
Remaining: 14(14) + ...

murdog3t · September 2021

Daily goals :
Date: 09/22
Username: murdog3t
Log food: yes
7000 steps: no
45 min exercise: yes
30 min walk: yes
Below 20g carbs: yes
Below 20g sugar: yes
Plank : 2 minutes 1 min hold x2

lazycat2018 · September 2021

Sept 24: 4(4) + 50 squats

Total: 110(110) + 1110 squats
Remaining: 10(10) + ...

lazycat2018 · September 2021

Sept 25: 5(5) + 50 squats

Total: 115(115) + 1160 squats
Remaining: 5(5) + ...

200Karen · September 2021

After slacking for two days
Planks are top of my ‘To Do’ list

WhatMeRunning · September 2021

Since I did not get my morning walk done I did this routine instead!

Set 1
Superman - 1:05
Alternating Arm & Leg Raise Plank - 1:16
Side Plank (Left) - 43
Side Plank (Right) - 56
Hollow Tuck Hold - 45
Reverse Plank - 57
Set 2
Superman - 47
Alternating Arm & Leg Raise Plank - 1:02
Side Plank (Left) - 40
Side Plank (Right) - 43
Hollow Tuck Hold - 35
Reverse Plank - 58
Set 3
Superman - 47
Alternating Arm & Leg Raise Plank - 53
Side Plank (Left) - 31
Side Plank (Right) - 39
Hollow Tuck Hold - 35
Reverse Plank - 1:05

9/29 Totals - 14:57
Superman - 2:39
Alternating Arm & Leg Raise Plank - 3:11
Side Plank (Left) - 1:54
Side Plank (Right) - 2:18
Hollow Tuck Hold - 1:55
Reverse Plank - 3:00

9/22 workout summary

Set 1
Superman - 1:00.4
Alternating Arm & Leg Raise Plank - 1:16.1
Side Plank (Left) - 48.2
Side Plank (Right) - 48.1
Hollow Tuck Hold - 42.1
Reverse Plank - 53.1
Set 2
Superman - 39.4
Alternating Arm & Leg Raise Plank - 48.1
Side Plank (Left) - 41.1
Side Plank (Right) - 41.4
Hollow Tuck Hold - 45.7
Reverse Plank - 58.5
Set 3
Superman - 36.6
Alternating Arm & Leg Raise Plank - 46.5
Side Plank (Left) - 34.7
Side Plank (Right) - 33.8
Hollow Tuck Hold - 33.7
Reverse Plank - 54.7

9/22 Totals - 14:02.2
Superman - 2:16.4
Alternating Arm & Leg Raise Plank - 2:50.7
Side Plank (Left) - 2:04
Side Plank (Right) - 2:03.3
Hollow Tuck Hold - 2:01.5
Reverse Plank - 2:46.3

9/15 workout summary

Set 1
Superman - 46
Alternating Arm & Leg Raise Plank - 54
Side Plank (Left) - 41
Side Plank (Right) - 39
Hollow Tuck Hold - 39
Reverse Plank - 49
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 58
Side Plank (Left) - 36
Side Plank (Right) - 39
Hollow Tuck Hold - 33
Reverse Plank - 41

9/15 Totals - 8:38
Superman - 1:29
Alternating Arm & Leg Raise Plank - 1:52
Side Plank (Left) - 1:17
Side Plank (Right) - 1:18
Hollow Tuck Hold - 1:12
Reverse Plank - 1:30

9/7 workout summary

Set 1
Superman - 53
Alternating Arm & Leg Raise Plank - 34
Side Plank (Left) - 57
Side Plank (Right) - 57
Hollow Tuck Hold - 51
Reverse Plank - 56
Set 2
Superman - 43
Alternating Arm & Leg Raise Plank - 49
Side Plank (Left) - 40
Side Plank (Right) - 47
Hollow Tuck Hold - 38
Reverse Plank - 39

9/7 Totals - 9:24
Superman - 1:36
Alternating Arm & Leg Raise Plank - 1:23
Side Plank (Left) - 1:37
Side Plank (Right) - 1:44
Hollow Tuck Hold - 1:29
Reverse Plank - 1:35

9/1 workout summary

Set 1
Superman - 43.3
Alternating Arm & Leg Raise Plank - 1:19.5
Side Plank (Left) - 47.6
Side Plank (Right) - 53.5
Hollow Tuck Hold - 36.6
Reverse Plank - 1:07.6
Set 2
Superman - 39.6
Alternating Arm & Leg Raise Plank - 1:16.4
Side Plank (Left) - 40.6
Side Plank (Right) - 43.7
Hollow Tuck Hold - 31.8
Reverse Plank - 53.4
Set 3
Superman - 37.9
Alternating Arm & Leg Raise Plank - 1:05.0
Side Plank (Left) - 28.2
Side Plank (Right) - 30.0
Hollow Tuck Hold - 28.5
Reverse Plank - 44.8

9/1 Totals - 14:08.0
Superman - 2:00.8
Alternating Arm & Leg Raise Plank - 3:40.9
Side Plank (Left) - 1:56.4
Side Plank (Right) - 2:07.2
Hollow Tuck Hold - 1:36.9
Reverse Plank - 2:45.8

September Totals - 1:01:07.2
Superman - 10:01.2
Alternating Arm & Leg Raise Plank - 12:57.6
Side Plank (Left) - 8:48.4
Side Plank (Right) - 9:30.5
Hollow Tuck Hold - 8:14.4
Reverse Plank - 11:37.1

murdog3t · September 2021

Daily goals :
Date: 09/24
Username: murdog3t
Log food: yes
7000 steps: yes
45 min exercise: yes
30 min walk: yes
Below 20g carbs: yes
Below 20g sugar: yes
Plank : 2 minutes 1 min hold x2

45 min isometric exercise
63min walk ( 1.46 mile walk with 🐕 & mom in-law)

sweetdaisy13 · September 2021

I'm back! After a couple of weeks off from doing isometric exercises, my knee pain has gone. No more knee pain at night and even when running my right knee feels Ok.

My conclusion is that it's possible that the non-plank exercises involving bended knees i.e. squats, wall-sits, glute bridges may have been causing my knee issues.

Therefore, I'm back and will set a new goal next month, but likely will only do Planks and Hollow body tuck holds, along with slow controlled sit-ups and knee press-ups and see how it goes.

Today:
Mixed Planks: 6 x 30 secs
Sit-ups: 2 x 10 reps
Knee press-ups: 2 x 10 reps

lazycat2018 · September 2021

Sept 26: 5(5) + 50 squats

Total: 120(120) + 1210 squats

Goal achieved.

sweetdaisy13 · September 2021

Well done on meeting your goal @lazycat2018. That's a lot of squats!

biketheworld · September 2021

Just plain 'ole elbow planks for me - you guys are AMAZING!

13:30/30 complete

Yikes, I have a lot of planks to do in 4 days time!

lazycat2018 · September 2021

Thanks @sweetdaisy13 , it doesn't actually feel like much. 40 to 50 daily, after a month they are quite easy. Next month I will use a kettlebell ☺

Sept 28: 4(4) + 40 squats

Total: 124(124) + 1250 squats

jeffrey_ad · September 2021

Goal 60

Sep 1-6 vacation
Sep 7-11 5x6x30s
Sep 12 rest day
Sep 13-18 5x6x30s
Sep 19 rest day
Sep 20 6x30s

Sep 21 6x30s
Sep 22 6x30s
Sep 23 6x30s
Sep 24 6x30s
Sep 25 6x30s
Sep 26 rest day
Sep 27 6x30s
Total 51
Remaining 9

200Karen · September 2021

Standing Stick Planks 4”x 2

murdog3t · September 2021

Daily goals :
Date: 09/26
Username: murdog3t
Log food: no❌
7000 steps: no❌
45 min exercise: no❌
30 min walk: no❌
Below 20g carbs: no❌
Below 20g sugar: no❌
Plank : 2 minutes 1 min hold x2❌
Today is a new day

dewit · September 2021

Goals:
75 min of planks
75 min of other isometrics
and
20+ pushups (about time I upgrade!)
6:00 or more wallsit, if possible

9/1: 5:00+ planks during Epic II, Day 35
9/2: rest day
9/3: 20 pushups (last not proper form) and 5:00 planks
9/4: rest day
9/5: 4:00 wall sit + 5:00 planks (w Gulota)
9/6: rest day
9/7: 3:00 wall sit + 10:00 planks workout with Heather Robertson
I forgot: 17 pushups on the 5th and 20 pushups on the 7th

9/8: over 6:00 planks + 1:30 wall sit during Epic II
9/9: rest day
9/10: 5:00 planks, freestyle 😁 + 4:00 wall sit (brave of me, after mountain biking 😉)

9/17: 1:30 planks (finished Epic II 🎉)
9/19: 2:00 planks (Tabata workout with Pollard)
9/21: 1:30 planks (with HasFit)

Looks like September is my "rest" month 🤷‍♀️

9/23: 4:00 planks + 3:00 wall sit + 17 pushups
9/26: 3:30 during Epic Heat Day 5
9/27: 3:30 or so during "Le Sweat" HIIT

Total:
Planks: 52:00
Other isometrics: 15:30
Pushups: 20 x 2

September 2021 Planking and Isometric Exercise Challenge

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