Plank Challenge - May 2023
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June goal is 120 minutes planks/120 minutes other isometrics
June 8: 6/6
Total: 35/351 -
June goal is 120 minutes planks/120 minutes other isometrics
June 9: 5/5
June 10: 6/6
Total: 46/461 -
June Challenge: Isometric Holds π
Goal: 2X weekly 20"+
Week 1: β β
Week 2: β β
Week 3: β
Week 4:
Mondayβs Isometric
Routine #3 CORE
20"+ with modification
πKaren
π May Challenge: Isometric Goals 2X weekly 20"+ GOALS MEET π
UPPER
β ROUTINE #1: Total 20β+ modification as needed
βοΈDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upper
https://www.youtube.com/watch?v=UBPAek16pl4
βοΈTricep Workout at Home with Dumbbells | 10 Minutes
https://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
π 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!
https://www.youtube.com/watch?v=wCdEJMWlfuY
β ROUTINE #2: Total 20β+ modification as needed
βοΈ45 Min Isometric Upper Body Dumbbell HIIT Workout At Home
https://www.youtube.com/watch?v=nwnDLy5SvUA
β¦..
LOWER
β ROUTINE #1: Total 20β+ modification as needed
βοΈ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLS
https://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
π 10 Min DUMBBELL LEG WORKOUT
https://www.youtube.com/watch?v=o5fXYaJ3owA
π 10 MIN TONED INNER THIGH WORKOUT
https://www.youtube.com/watch?v=pfSG4PpxGl4
β ROUTINE #2:
βοΈGlute Holds
https://www.youtube.com/watch?v=YYqFfdanScQ
Exercise for GTPS | Gluteal Tendinopathy
https://www.youtube.com/watch?v=YNkxh046sa4
Patients with GTPS | Gluteal Tendinopathy
https://www.youtube.com/watch?v=iGmcpJJQc60
β ROUTINE #3:
βοΈ Core Holds
https://www.youtube.com/watch?v=stuPkzWMdIg1 -
June goal is 120 minutes planks/120 minutes other isometrics
June 9: 5/5
June 10: 6/6
June 12: 6/6
Total: 52/521 -
Iβll be on vacation until Tuesday, so finishing this weeks isometrics is a plus.
June Challenge: Isometric Holds π
Goal: 2X weekly 20"+
Week 1: β β
Week 2: β β
Week 3: β β
Week 4:
Tuesdayβs Isometric
Routine #1 UPPER
20"+ with modification
πKaren
1 -
June goal is 120 minutes planks/120 minutes other isometrics
June 9: 5/5
June 10: 6/6
June 12: 6/6
June 13: 6/6
Total: 58/581 -
June goal is 120 minutes planks/120 minutes other isometrics
June 15: 5/5
Total: 63/632 -
June goal is 120 minutes planks/120 minutes other isometrics
June 16: 6/6
Total: 69/691 -
June goal is 120 minutes planks/120 minutes other isometrics
June 17: 6/6
Total: 75/752 -
June goal is 120 minutes planks/120 minutes other isometrics
June 18: 5/5
Total: 80/802 -
June goal is 120 minutes planks/120 minutes other isometrics
June 19: 5/5
Total: 85/852 -
June goal is 120 minutes planks/120 minutes other isometrics
June 20: 5/5
Total: 90/902 -
June Challenge: Isometric Holds π
Goal: 2X weekly 20"+
Week 1: β
Week 2: β β
Week 3: β β
Week 4: β
Week 5:
Tuesdayβs Isometric
Routine #1 UPPER
20"+ with modification
πKaren
π May Challenge: Isometric Goals 2X weekly 20"+ GOALS MEET π
UPPER
β ROUTINE #1: Total 20β+ modification as needed
βοΈDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upperhttps://www.youtube.com/watch?v=UBPAek16pl4
βοΈTricep Workout at Home with Dumbbells | 10 Minuteshttps://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
π 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!https://www.youtube.com/watch?v=wCdEJMWlfuY
β ROUTINE #2: Total 20β+ modification as needed
βοΈ45 Min Isometric Upper Body Dumbbell HIIT Workout At Homehttps://www.youtube.com/watch?v=nwnDLy5SvUA
β¦..
LOWER
β ROUTINE #1: Total 20β+ modification as needed
βοΈ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLShttps://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
π 10 Min DUMBBELL LEG WORKOUThttps://www.youtube.com/watch?v=o5fXYaJ3owA
π 10 MIN TONED INNER THIGH WORKOUThttps://www.youtube.com/watch?v=pfSG4PpxGl4
β ROUTINE #2:
βοΈGlute Holdshttps://www.youtube.com/watch?v=YYqFfdanScQ
Exercise for GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=YNkxh046sa4
Patients with GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=iGmcpJJQc60
β ROUTINE #3:
βοΈ Core Holdshttps://www.youtube.com/watch?v=stuPkzWMdIg
π§ HELPFUL INFORMATION
The 11 Worst Activities That Make Knee Arthritis More Painful
https://www.youtube.com/watch?v=cXy4Ph62bM0
https://www.youtube.com/watch?v=dKQQMd8B-y4
https://www.youtube.com/watch?v=y6hlm0CpFe8
https://www.youtube.com/watch?v=GblgIlWdp-c2 -
June goal is 120 minutes planks/120 minutes other isometrics
June 24: 7/7
Total: 97/972 -
June goal is 120 minutes planks/120 minutes other isometrics
June 25: 7/7
Total: 104/1042 -
June Challenge: Isometric Holds π
Goal: 2X weekly 20"+
Week 1: β
Week 2: β β
Week 3: β β
Week 4: β β
Week 5:
Sundayβs Isometric
Routine #3 CORE
20"+ with modification
πKaren
2 -
June goal is 120 minutes planks/120 minutes other isometrics
June 26-27: 11/11
Total: 115/1152 -
June goal is 120 minutes planks/120 minutes other isometrics
June 28: 5/5
Total: 120/1202 -
June Challenge: Isometric Holds π
Goal: 2X weekly 20"+
Week 1: β
Week 2: β β
Week 3: β β
Week 4: β β
Week 5: β
Wednesdayβs Isometric
Routine #3 CORE
20"+ with modification
πKaren2 -
June goal is 120 minutes planks/120 minutes other isometrics
June 29: 5/5
Total: 125/1252 -
July! My goal is the same.
July 1: 5/52 -
July! My goal is the same.
July 1: 5/5
July 2: 5/5
Total: 10/101 -
For July my isometric goals are the same
Week 1: upper body β2 -
July! My goal is the same.
July 1: 5/5
July 2: 5/5
July 3: 5/5
July 4: 5/5
Total: 20/202 -
July 5: 5/5
Total: 25/252 -
July 5: 5/5
July 8: 10/6
Total: 35/312 -
For July my isometric goals are the same
Goal: 2X weekly 20β+β¦
Week 1:
20β- Saturday Upper Routines #1
Week 2:
20" Saturday Routine #3 CORE
Karenπ June: GOALS MET
π May: GOALS MET
UPPER
β ROUTINE #1: Total 20β+ modification as needed
βοΈDUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upperhttps://www.youtube.com/watch?v=UBPAek16pl4
βοΈTricep Workout at Home with Dumbbells | 10 Minuteshttps://www.youtube.com/watch?v=KzBZ02EAJvE
Fun Addition:
π 5 Minute Toned Arm Workout Rid Of Batwings | No Weights!https://www.youtube.com/watch?v=wCdEJMWlfuY
β ROUTINE #2: Total 20β+ modification as needed
βοΈ45 Min Isometric Upper Body Dumbbell HIIT Workout At Homehttps://www.youtube.com/watch?v=nwnDLy5SvUA
β¦..
LOWER
β ROUTINE #1: Total 20β+ modification as needed
βοΈ30 Min LOWER BODY ISOMETRIC WORKOUT WITH DUMBBELLShttps://www.youtube.com/watch?v=moaslAr2NQc
Fun Additions:
π 10 Min DUMBBELL LEG WORKOUThttps://www.youtube.com/watch?v=o5fXYaJ3owA
π 10 MIN TONED INNER THIGH WORKOUThttps://www.youtube.com/watch?v=pfSG4PpxGl4
β ROUTINE #2:
βοΈGlute Holdshttps://www.youtube.com/watch?v=YYqFfdanScQ
Exercise for GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=YNkxh046sa4
Patients with GTPS | Gluteal Tendinopathyhttps://www.youtube.com/watch?v=iGmcpJJQc60
β ROUTINE #3:
βοΈ Core Holdshttps://www.youtube.com/watch?v=stuPkzWMdIg
10 MIN BEGINNER AB WORKOUT
https://www.youtube.com/watch?v=1f8yoFFdkcY
8 MIN LOWER ABS WORKOUT
https://www.youtube.com/watch?v=exGIYIQYe40
Get Lower Abs in 14 DAYS! 5 min Beginner Friendly Lower Belly Workout
https://www.youtube.com/watch?v=kcQKWYc4xo4
Love Handle & Muffin Top Workout (8 min) | Beginner Friendly
https://www.youtube.com/watch?v=g94E-VZyceY2 -
July 9 5/7
Total: 40/381 -
For July my isometric goals are the same
Goal: 2X weekly 20β+β¦
Week 1:
20β- Saturday Upper Routines #1
Week 2:
20" Saturday Routine #3 CORE
20" Sunday Routine #1 Upper arms
Karen1 -
For July my isometric goals are the same
Goal: 2X weekly 20β+β¦
Week 1:
Saturday Upper Routines #1
Week 2:
Saturday Routine #3 CORE
Sunday Routine #1 Upper arms
β Week 3:
Monday Routine #2 LOWER GLUTES
Karen1
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