30-DAY PLANK CHALLENGE
Hi! We're doing a plank challenge this month. You can join me at anytime. Our goal is to do at least 4 minutes, but 5 minutes would be ideal. Continue to do a plank every day after this challenge. There are three challenges to choose from:
Easier Challenge:
- Day 1: 10 seconds
- Day 2: 15 seconds
- Day 3: 20 seconds
- Day 4: REST
- Day 5: 25 seconds
- Day 6: 30 seconds
- Day 7: 35 seconds
- Day 8: REST
- Day 9: 40 seconds
- Day 10: 45 seconds
- Day 11: 50 seconds
- Day 12: REST
- Day 13: 55 seconds
- Day 14: 60 seconds
- Day 15: 65 seconds
- Day 16: REST
- Day 17: 70 seconds
- Day 18: 75 seconds
- Day 19: 80 seconds
- Day 20: REST
- Day 21: 85 seconds
- Day 22: 90 seconds (1.5 minutes)
- Day 23: 95 seconds
- Day 24: REST
- Day 25: 100 seconds
- Day 26: 105 seconds
- Day 27: 110 seconds
- Day 28: REST
- Day 29: 115 seconds
- Day 30: 120 seconds (2 minutes)
Normal Challenge:
- Day 1: 20 seconds
- Day 2: 20 seconds
- Day 3: 30 seconds
- Day 4: 30 seconds
- Day 5: 40 seconds
- Day 6: REST
- Day 7: 45 seconds
- Day 8: 45 seconds
- Day 9: 45 seconds
- Day 10: 50 seconds
- Day 11: 1 minute
- Day 12: 1 minute 10 seconds
- Day 13: REST
- Day 14: 1 minute 15 seconds
- Day 15: 1 minute 15 seconds
- Day 16: 1.5 minutes
- Day 17: 1.5 minutes
- Day 18: 2 minutes
- Day 19: REST
- Day 20: 2 minutes
- Day 21: 2 minutes
- Day 22: 2.5 minutes
- Day 23: 2.5 minutes
- Day 24: 3 minutes
- Day 25: 3 minutes
- Day 26: REST
- Day 27: 3.5 minutes
- Day 28: 3.5 minutes
- Day 29: 4 minutes
- Day 30: 4 minutes
Advanced Challenge:
- If you can already do 4 minutes, then start there. You can add 5-20 seconds on top of your previous day record.
- Pick a REST day for the 4th or 6th day.
- Write down your progress on a calendar or pre-fill your calendar with your goal.
No comments:
Post a Comment