Wednesday, January 8, 2014

{Healthier Lifestyle} 30 Day Plank Challenge

The last healthier lifestyle challenge I posted many of you joined along. So back by popular request I have another challenge for you that has been going around Facebook. This is the 30 Day Plank Challenge and you can do it! I learned how to plank at my gym and love it. It really does strengthen your core. This is a simple exercise that can be done right at home, just uses your body and for people of all fitness levels. Are you going to join me?


Plank Challenge

Want to know more about the plank and how it can help you? Scroll all the way do past the challenge to get the scoop!

The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn't!

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 - 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 - PLANK FOR AS LONG AS POSSIBLE!!

Benefits of Plank Exercise:

*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdominis

SUPPORT each other in Fitness!! This is a beginner routine.. everyone starts somewhere!


I am excited to share this challenge with you. I found it on Facebook on Getting the Skinny on with Alicia. Stop over and  visit her group!


exercise challenge


More Healthier Lifestyle Challenges and Recipes




10 comments:

becca said...

i keep seeing thees challenges going around facebook i did the squat challenge once and loved it not shure i could so the plank one but willing to try

V@ said...

I have seen this plank challenge going around. A good solid core exercise, simple and effective. Good luck with the challenge. Best Regards, Wendy

harriet said...

Planks are an amazing thing to do for your arms. Good luck to you

Janeane Davis said...

I am not ready for this plank challenge yet. I am saving it though because I am going to be ready for it soon.

Michelle Feliciano said...

I am going to take this challenge. I used to be so good t the plank before.

Michelle F.

Betsy Barnes said...

My girlfriend has been telling me a=bout these, she loves them, maybe I should give it a go :)

CindyWindy2003 said...

I didn't realize it could do so much, i've been going to the gym recently and I'm going to add this to my workout routine.

Tammy S said...

I am totally up for this challenge! I really need to strengthen my lower back. So I am going to print this and go for it. Thanks!

David Smith said...

Interesting idea. Holding your body in a position that is counteracting the force of gravity is very challenging and will really put your muscles to work. Thanks for the info.

slehan said...

I'd have to start out really slowly and see how my body responds. I have RA and some things are just too painful.

slehan at juno dot com

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