Mon, Jan-23-23, 08:02
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Plan: Muscle Centric
Stats: 238/153/160
BF:
Progress: 109%
Location: UK
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30-day Plank Challenge – All Welcome!
Welcome to the plank challenge!
Sign up to do a plank every day for the next 30 days (and beyond!) and post your daily times here
Effectively working out your core can improve stability, reduce injury, and maintain mobility and planks are a great way to do this.
If you're unsure how to do a plank, check out How to Do a Plank: Proper Form, Variations, and Common Mistakes
If you’re a beginner, this schedule is ideal to start with, so that you can gradually build up your planking time.
Plank Challenge Outline
Day 1: 20 seconds
Day 2: 20 seconds
Day 3: 20 seconds
Day 4: 25 seconds
Day 5: 30 seconds
Day 6: 30 seconds
Day 7: 35 seconds
Day 8: 40 seconds
Day 9: 40 seconds
Day 10: 45 seconds
Day 11: 50 seconds
Day 12: 50 seconds
Day 13: 55 seconds
Day 14: 60 seconds
Day 15: 60 seconds
Day 16: 65 seconds
Day 17: 70 seconds
Day 18: 70 seconds
Day 19: 75 seconds
Day 20: 80 seconds
Day 21: 80 seconds
Day 22: 85 seconds
Day 23: 90 seconds
Day 24: 90 seconds
Day 25: 100 seconds
Day 26: 100 seconds
Day 27: 105 seconds
Day 28: 110 seconds
Day 29: 115 seconds
Day 30: 120 seconds
Have fun!
Last edited by Demi : Mon, Jan-23-23 at 09:45.
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