December 2021 Planking and Isometric Exercise Challenge

jeffrey_ad
jeffrey_ad Posts: 789 Member
in Challenges
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 a 30 Day Beginner Plank Challenge - builds to a 2 minute plank (total is 26 minutes and 55 seconds for the month, so 33 minutes and 5 seconds short of 60 minutes. Recommend doing multiples earlier in the program when they are shorter to get more minutes for 60):

76aron673gy9.png

Here's a 30 Day Plank Variation Challenge:

2-shape-plank_challenge.jpg

Feel free to share your variations and challenges.

Here is a link to last month's challenge:

https://community.myfitnesspal.com/en/discussion/10847873/november-2021-planking-and-isometric-exercise-challenge

Happy planking!
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Replies

  • biketheworld
    biketheworld Posts: 2,237 Member
    Thanks for posting December’s thread. This has been very motivating for me.

    Adding on to last month, December’s goal will be:

    Forearm plank: 30 minutes
    Forearm side plank: 7 minutes (per side)
    Extended arm plank: 7 minutes
  • lazycat2018
    lazycat2018 Posts: 1,734 Member
    December goal is the same: 120 (120) + 1200 WS as minimum, but today i got my vaccine booster and can barely raise my arm after that, so i only did 5 minutes of standing isometrics. Tomorrow I'm going to do the full set.

    Thanks for this ongoing challenge, @jeffrey_ad, i cannot imagine my life without it now.
  • lesdarts180
    lesdarts180 Posts: 2,710 Member
    Hi, I’m back! I’ve been MIA for a couple of months – but gave myself a stern talking to last week and here I am.

    @jeffrey_ad, thanks for keeping this going.
    My goal this month will be 80 minutes.

    01/12 4 mins mixed planks
  • lazycat2018
    lazycat2018 Posts: 1,734 Member
    December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.

    Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
  • dewit
    dewit Posts: 1,468 Member
    Thanks so much 🌷, @jeffrey_ad

    Goals
    100 mins of planks
    75 mins of legs iso
    20 correct pushups

    12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
    12/2: 8:00 plank workout w. Mad Fit

    Total:
    14:00 planks
    4:00 legs isometrics
  • lazycat2018
    lazycat2018 Posts: 1,734 Member
    December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.

    Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
    Dec 3: 7 (5) + 60 WS + a workout

    Total: 15 (15) + 150 WS, 1 workout
  • lesdarts180
    lesdarts180 Posts: 2,710 Member
    Goal 80 minutes.

    01/12 4 mins mixed planks
    02/12 4 mins mixed planks
    03/12 4 mins mixed planks

    Total 12 minutes
  • jeffrey_ad
    jeffrey_ad Posts: 789 Member
    Goal 60
    Dec 1 6x30s
    Dec 2 6x30s
    Dec 3 6x30s
    Dec 4 rest day
    Total 9
    Remaining 51
  • dewit
    dewit Posts: 1,468 Member

    Goals
    100 mins of planks
    75 mins of legs iso
    20 correct pushups
    12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
    12/2: 8:00 plank workout w. Mad Fit

    12/3: 1:00 planks during a HIIT with H. Robertson + 5:00 planks workout w C Girvan
    12/4: 2:00 planks (renegate rows) + 5:00 wall sit

    Total:
    22:00 planks
    9:00 legs isometrics

  • lazycat2018
    lazycat2018 Posts: 1,734 Member
    December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.

    Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
    Dec 3: 7 (5) + 60 WS + a workout
    Dec 4: 6 (6) + 60 WS

    Total: 21 (21) + 210 WS, 1 workout
  • lesdarts180
    lesdarts180 Posts: 2,710 Member
    Goal 80 minutes.

    01/12 4 mins mixed planks
    02/12 4 mins mixed planks
    03/12 4 mins mixed planks
    04/12 rest day
    05/12 4 mins mixed planks
    06/12 4 mins mixed planks

    Total 20 minutes
    Remaining 60 minutes
  • lazycat2018
    lazycat2018 Posts: 1,734 Member
    December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.

    Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
    Dec 3: 7 (5) + 60 WS + a workout
    Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
    Dec 6: 10 (6) + 60 WS

    Total: 31 (31) + 270 WS, 1 workout
  • dewit
    dewit Posts: 1,468 Member
    Goals
    100 mins of planks
    75 mins of legs iso
    20 correct pushups
    12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
    12/2: 8:00 plank workout w. Mad Fit
    12/3: 1:00 planks during a HIIT with H. Robertson + 5:00 planks workout w C Girvan
    12/4: 2:00 planks (renegate rows) + 5:00 wall sit

    12/5: about 6:00 planks during HIIT
    12/6: 1:30 bBulgarian squat holds
    12/7: 5:00 planks and 2:00 wallsits (during a pushups-only workout 🤫)

    Total:
    33:00 planks
    12:30 legs isometrics



  • lazycat2018
    lazycat2018 Posts: 1,734 Member
    December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.

    Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
    Dec 3: 7 (5) + 60 WS + a workout
    Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
    Dec 6: 10 (6) + 60 WS
    Dec 7: 6 (6) + 40 WS (4kg) + 20 WS 2×5kg dumbbells) + a workout
    Total: 37 (37) + 330 WS, 2 workouts
  • biketheworld
    biketheworld Posts: 2,237 Member
    December’s goals:

    Forearm plank: 30 minutes - 6 complete
    Forearm side plank: 7 minutes (per side) - 1 complete
    Extended arm plank: 7 minutes - 1 complete
  • lazycat2018
    lazycat2018 Posts: 1,734 Member
    December goal: minimum 120 minutes mixed planks, 120 minutes of other isometric exercises and 1200 weighted squats with 4kg kettlebell mostly. I will also try to include 2 to 3 strength workouts a week of at least 30 minutes.

    Dec 1: 0 (5); Dec 2: 8 (5) + 90 WS
    Dec 3: 7 (5) + 60 WS + a workout
    Dec 4: 6 (6) + 60 WS; Dec 5: 0 (4)
    Dec 6: 10 (6) + 60 WS
    Dec 7: 6 (6) + 40 WS (4kg) + 20 WS 2×5kg dumbbells) + a workout
    Dec 8: 6 (6) + 60 WS + a workout

    Total: 43 (43) + 390 WS, 3 strength workouts
  • biketheworld
    biketheworld Posts: 2,237 Member
    December’s goals:

    Forearm plank: 30 minutes - 10 complete
    Forearm side plank: 7 minutes (per side) - 2 complete
    Extended arm plank: 7 minutes - 2 complete
  • lesdarts180
    lesdarts180 Posts: 2,710 Member
    Goal 80 minutes.

    01/12 4 mins mixed planks
    02/12 4 mins mixed planks
    03/12 4 mins mixed planks
    04/12 rest day
    05/12 4 mins mixed planks
    06/12 4 mins mixed planks
    07/12 4 mins mixed planks
    08/12 rest day
    09/12 4 mins mixed planks

    Total 28 minutes
    remaining 52 minutes
  • dewit
    dewit Posts: 1,468 Member
    edited December 2021
    Goals
    100 mins of planks
    75 mins of legs iso
    20 correct pushups
    12/1: 6:00 plank workout w. HasFit + 4:00 wallsit
    12/2: 8:00 plank workout w. Mad Fit
    12/3: 1:00 planks during a HIIT with H. Robertson + 5:00 planks workout w C Girvan
    12/4: 2:00 planks (renegate rows) + 5:00 wall sit
    12/5: about 6:00 planks during HIIT
    12/6: 1:30 bBulgarian squat holds
    12/7: 5:00 planks and 2:00 wallsits (during a pushups-only workout 🤫)

    Mhm.... was quite sure I posted yesterday... 🤔

    12/08: 5:00 "Insane Plank workout" seemed humane to me. Also, 4:00 wall sit.
    12/09: 6:00 planks during workout
    12/10: 10:00 legs isometrics with Girvan and 3:00 planks with Bowflex

    Total:
    47:00 planks
    26:30 legs isometrics
  • lesdarts180
    lesdarts180 Posts: 2,710 Member
    Goal 80 minutes.

    01/12 4 mins mixed planks
    02/12 4 mins mixed planks
    03/12 4 mins mixed planks
    04/12 rest day
    05/12 4 mins mixed planks
    06/12 4 mins mixed planks
    07/12 4 mins mixed planks
    08/12 rest day
    09/12 4 mins mixed planks
    10/12 4 mins mixed planks
    11/12 4 mins mixed planks

    Total 36 minutes

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