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

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