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June PLANK Challenge! (30days)
30 DAY PLANK CHALLENGE
Congratulations! By committing to this 30 day plank challenge you will tone up and boost your core muscles to the max.
The 30 day plank challenge only has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.
HOW TO DO A PLANK
1.Start by getting into a press up position.
2.Bend your elbows and rest your weight ono your forearms and not on your hands.
3.Your body should form a straight line from shoulders to ankles.
4.Engage your core by sucking your belly button into your spine.
5.Hold this position for the prescribed time.
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 40 seconds
Day 5 – 40 seconds
Day 6 – REST
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – REST
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – REST
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds
Day 28 – 240 seconds
Day 29 – 270 seconds
Day 30 – 300 seconds
YOU CAN DO IT!!
Congratulations! By committing to this 30 day plank challenge you will tone up and boost your core muscles to the max.
The 30 day plank challenge only has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.
HOW TO DO A PLANK
1.Start by getting into a press up position.
2.Bend your elbows and rest your weight ono your forearms and not on your hands.
3.Your body should form a straight line from shoulders to ankles.
4.Engage your core by sucking your belly button into your spine.
5.Hold this position for the prescribed time.
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 40 seconds
Day 5 – 40 seconds
Day 6 – REST
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – REST
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – REST
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds
Day 28 – 240 seconds
Day 29 – 270 seconds
Day 30 – 300 seconds
YOU CAN DO IT!!
