30 Day Plank Challenge
The plank hold is a great balance and core strenthening exercise. If you've ever worked out with me you have definitely heard, "KEEP YOUR CORE TIGHT!". I am always reminding my clients and those in my classes to not forget about their core. A strong core will protect your back, hips and knees. Adding in variations of the plank will help strengthen your core as well.
Below are some variations of the plank hold that I like to do. Try this 30 day challenge. By the end of the 30 days you’ll be stronger and impressed with your improvement!
With this 30 Day Challenge you want to focus on your form, not how long you can hold the plank. Proper form is most important with conditioning the core.
Basic Plank:
Start in a pushup position. Bend your elbows and rest your weight on your forearms. Your body should form a straight line and your elbows directly under your shoulders. Engage your core by contracting your abs.
Plank with Knee Dips:
Start in your Basic Plank Position. Lower your knees towards the floor until they touch the floor and then back up. Repeat 5 times.
Side Plank:
Begin in a Basic Plank Position. First rotate to your left side into a side plank. Hold for 5 seconds. Then rotate to your right side into a side plank and hold for 5 seconds. Return to Basic Plank Position and repeat.
Side Plank and Hip Dip:
Begin in a Basic Plank Position. First rotate to your left side into a side plank. Dip your hips down and up 5 times. Then rotate to your right side into a side plank and dip your hips down and up 5 times. Return to Basic Plank Position and repeat.
Side Plank and Tuck:
Begin in a Basic Plank Position. First rotate to your left side into a side plank. Hold for 5 seconds and reach your right arm up and then tuck under your waist. Rotate to your right side into a side plank, hold for 5 seconds and reach your left arm up and then tuck under your waist. Return to Basic Plank Position and repeat.
Day 1
20 SECONDS – Basic Plank Move
2 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
2 – Side Plank with Hip Dips
Repeat on other side
Day 2
20 SECONDS – Basic Plank Move
2 – Knee Dips
2 – Side Plank
2 – Side Plank with Hip Dips
Repeat on other side
Day 3
30 SECONDS – Basic Plank Move
4 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
2 – Side Plank with Hip Dips
2 – Side Plank and Tuck
Repeat on other side
Day 4
30 SECONDS – Basic Plank Move
4 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
2 – Side Plank with Hip Dips
2 – Side Plank and Tuck
Repeat on other side
Day 5
40 SECONDS – Basic Plank Move
4 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
4 – Side Plank with Hip Dips
4 – Side Plank and Tuck
Repeat on other side
Day 6
REST DAY
Day 7
45 SECONDS – Basic Plank Move
6 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
6 – Side Plank with Hip Dips
6 – Side Plank and Tuck
Repeat on other side
Day 8
45 SECONDS – Basic Plank Move
8– Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
8 – Side Plank with Hip Dips
8 – Side Plank and Tuck
Repeat on other side
Day 9
60 SECONDS – Basic Plank Move
8– Knee Dips
1– Side Plank (hold for 5 seconds then continue with dips)
8 – Side Plank with Hip Dips
8 – Side Plank and Tuck
Repeat on other side
Day 10
60 SECONDS – Basic Plank Move
8– Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
8 – Side Plank with Hip Dips
8 – Side Plank and Tuck
Repeat on other side
Day 11
60 SECONDS – Basic Plank Move
10 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
10 – Side Plank with Hip Dips
10 – Side Plank and Tuck
Repeat on other side
Day 12
60 SECONDS – Basic Plank Move
10 – Knee Dips
10 – Side Plank (hold for 5 seconds then continue with dips)
10 – Side Plank with Hip Dips
10 – Side Plank and Tuck
Repeat on other side
Day 13
REST DAY
Day 14
90 SECONDS – Basic Plank Move
10 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
10 – Side Plank with Hip Dips
10 – Side Plank and Tuck
Repeat on other side
Day 15
90 SECONDS – Basic Plank Move
12 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
12 – Side Plank with Hip Dips
12 – Side Plank and Tuck
Repeat on other side
Day 16
120 SECONDS – Basic Plank Move
12 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
12 – Side Plank with Hip Dips
12 – Side Plank and Tuck
Repeat on other side
Day 17
120 SECONDS – Basic Plank Move
12 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
12 – Side Plank with Hip Dips
12 – Side Plank and Tuck
Repeat on other side
Day 18
140 SECONDS – Basic Plank Move
12 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
12 – Side Plank with Hip Dips
12 – Side Plank and Tuck
Repeat on other side
Day 19
REST DAY
Day 20
140 SECONDS – Basic Plank Move
14 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
14 – Side Plank with Hip Dips
14 – Side Plank and Tuck
Repeat on other side
Day 21
150 SECONDS – Basic Plank Move
14 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
14 – Side Plank with Hip Dips
14 – Side Plank and Tuck
Repeat on other side
Day 22
150 SECONDS – Basic Plank Move
16 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
16 – Side Plank with Hip Dips
16 – Side Plank and Tuck
Repeat on other side
Day 23– Basic Plank Move
150 SECONDS – Basic Plank Move
16 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
16 – Side Plank with Hip Dips
16 – Side Plank and Tuck
Repeat on other side
Day 24
160 SECONDS – Basic Plank Move
16 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
16 – Side Plank with Hip Dips
16 – Side Plank and Tuck
Repeat on other side
Day 25
180 SECONDS – Basic Plank Move
16 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
16 – Side Plank with Hip Dips
16 – Side Plank and Tuck
Repeat on other side
Day 26
REST DAY
Day 27
190 SECONDS – Basic Plank Move
18 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
18 – Side Plank with Hip Dips
18 – Side Plank and Tuck
Repeat on other side
Day 28
200 SECONDS – Basic Plank Move
18 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
18 – Side Plank with Hip Dips
18 – Side Plank and Tuck
Repeat on other side
Day 29
200 SECONDS – Basic Plank Move
18 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
18 – Side Plank with Hip Dips
18 – Side Plank and Tuck
Repeat on other side
Day 30
200 SECONDS – Basic Plank Move
20 – Knee Dips
1 – Side Plank (hold for 5 seconds then continue with dips)
20 – Side Plank with Hip Dips
20 – Side Plank and Tuck
Repeat on other side
Are you up for the challenge?
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.”
1 Corinthians 6:19-20
