30 day plank challenge
TRANSCRIPT
PLANK EXERCISE BENEFITS
• Isometrictotalbodyexercise• Challengesmuscularendurance(i.e.,
abdominalmuscles,lowerlumbarspineandscapulae)
• Involvestwopointsofcontactontheground(i.e.,forearmsandtoes)
• Bodycreatesastraightlinefromthetopoftheheadthroughthehipstotheknees/feet
• Themorehorizontalthebodyistothegroundthemorechallengingtheexercise
PURPOSE OF THE CHALLENGE
• Tocompleteatotalof5minutesholdingaplank(inonededicatedsession)
• Themaximumamountoftimerequiredtoholdaplankis30consecutiveseconds
• Resttimeis30secondsinbetweensets• Youhavetheoptiontocombinesets(and
reducetotalresttime)ifyoucanmaintainproperformatalltimes
• Youhavetheoptiontochoosemoreadvancedexercisestochallengethebody(seefollowingpages)
STRAIGHT ARM PLANK
• Level-Beginner• Armsshoulder-distanceapart,wrists
directlybelowshoulders• Feettogether• Optiontodroptoknees
FOREARM PLANK
• Level-Standard• Forearmsshoulder-distanceapart,elbows
directlybelowshoulders• Feettogether• Optiontodroptoknees
FOREARM PLANK (ELEVATED)
• Level-Intermediate• Forearmsshoulder-distanceapart,elbows
directlybelowshoulders• Feettogether
ONE ARM ONE LEG PLANK(ELEVATED)
• Level-Advanced• Rightarm/leftfootdown;leftarm/right
footelevated• Completesecondsetwithoppositearm/
legcombination
CHOOSE YOUR LEVEL
• Ifthisisyourfirsttime,itisrecommendedyoustartwiththeStraightArmPlank(Beginner)forthefull30days
• Ifyouhavecompletedtheinitial30daysyoucanprogresstothemoreadvancedPlankvariations
• ToaddvarietytoyourPlanksessionsyoucanalternatebetweendifferentversionsthroughoutthe30days
SAMPLE - BEGINNER
1 1x15secStraight
ArmPlank
2 1x20secStraight
ArmPlank
3 1x25secStraight
ArmPlank
4 1x30secStraight
ArmPlank
5 1x30secStraight
ArmPlank
6 2x20secStraight
ArmPlank
7 2x25secStraight
ArmPlank
8 2x30secStraight
ArmPlank
9 REST DAY
10 2x30secStraight
ArmPlank
21 REST DAY
22 6x30secStraight
ArmPlank
23 7x30secStraight
ArmPlank
24 7x30secStraight
ArmPlank
25 8x30secStraight
ArmPlank
26 REST DAY
27 8x30secStraight
ArmPlank
28 9x30secStraight
ArmPlank
29 9x30secStraight
ArmPlank
30 10x30secStraight
ArmPlank
11 3x25secStraight
ArmPlank
12 3x25secStraight
ArmPlank
13 3x30secStraight
ArmPlank
14 3x30secStraight
ArmPlank
15 4x30secStraight
ArmPlank
16 REST DAY
17 4x30secStraight
ArmPlank
18 5x30secStraight
ArmPlank
19 5x30secStraight
ArmPlank
20 6x30secStraight
ArmPlank
SAMPLE - STANDARD
1 1x15secForearm
Plank
2 1x20secForearm
Plank
3 1x25secForearm
Plank
4 1x30secForearm
Plank
5 1x30secForearm
Plank
6 2x20secForearm
Plank
7 2x25secForearm
Plank
8 2x30secForearm
Plank
9 REST DAY
10 2x30secForearm
Plank
21 REST DAY
22 6x30secForearm
Plank
23 7x30secForearm
Plank
24 7x30secForearm
Plank
25 8x30secForearm
Plank
26 REST DAY
27 8x30secForearm
Plank
28 9x30secForearm
Plank
29 9x30secForearm
Plank
30 10x30secForearm
Plank
11 3x25secForearm
Plank
12 3x25secForearm
Plank
13 3x30secForearm
Plank
14 3x30secForearm
Plank
15 4x30secForearm
Plank
16 REST DAY
17 4x30secForearm
Plank
18 5x30secForearm
Plank
19 5x30secForearm
Plank
20 6x30secForearm
Plank
SAMPLE - ADVANCED
1 1x15secForearm
Plank
2 1x20secForearm
Plank
3 1x25secForearm
Plank
4 1x30secForearm
Plank
5 1x30secForearm
Plank
6 2x20sec ForearmPlank(Elevated)
7 2x25sec ForearmPlank(Elevated)
8 2x30sec ForearmPlank(Elevated)
9 REST DAY
10 2x30secForearm
Plank
21 REST DAY
22 6x30sec ForearmPlank
23 7x30sec ForearmPlank(Elevated)
24 7x30secOneArm
OneLegPlank(Elevated)
25 8x30secOneArm
OneLegPlank(Elevated)
26 REST DAY
27 8x30sec ForearmPlank
28 9x30sec ForearmPlank(Elevated)
29 9x30secOneArm
OneLegPlank(Elevated)
30 10x30secOneArm
OneLegPlank(Elevated)
11 3x25sec ForearmPlank
12 3x25sec ForearmPlank
13 3x30sec ForearmPlank(Elevated)
14 3x30sec ForearmPlank(Elevated)
15 4x30sec ForearmPlank(Elevated)
16 REST DAY
17 4x30sec ForearmPlank
18 5x30sec ForearmPlank(Elevated)
19 5x30secOneArm
OneLegPlank(Elevated)
20 6x30secOneArm
OneLegPlank(Elevated)
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
1 1 15
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
2 1 20
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
3 1 25
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
4 1 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
5 1 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
6 2 20
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
7 2 20
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
8 2 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
9 REST DAY
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
10 2 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
11 3 25
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
12 3 25
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
13 3 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
14 3 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
15 4 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
16 REST DAY
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
17 4 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
18 5 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
19 5 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
20 6 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
21 REST DAY
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
22 6 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
23 7 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
24 7 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
25 8 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
26 REST DAY
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
27 8 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
28 9 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
29 9 30
30 DAY PLANK CHALLENGE
DAY SETS SECONDS
30 10 30
YOU PLANKED
55 MINUTESIN THIRTY DAYS!(anaverageof1minute,50secondsperday)
CONGRATULATIONS!
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