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30 Day Plank Challenge

October 03, 2014 4 min read

I love planks and soon… SOON… you will too! 1: 20-second regular plank 10-second side plank each side 2: 20-second regular plank 20-second side plank each side 3: 30-second regular plank 30-second side plank each side 20-second spiderman plank 4: 30-second regular plank 30-second side plank each side 30-second spiderman plank 5: 30-second regular plank 30-second side plank each side 40-second spiderman plank 6: 30-second regular plank 30-second side plank each side 40-second spiderman plank 20-second two-point plank 7: SWITCH IT UP 20-second plank with donkey kicks 20-second plank punches 8: REST DAY 9: 40-second regular plank 30-second side plank each side 40-second spiderman plank 30-second two-point plank 10: 40-second regular plank 40-second side plank each side 40-second spiderman plank 30-second two-point plank   11: 40-second regular plank 40-second side plank each side 40-second spiderman plank 30-second two-point plank 20-second plank jacks 12: 45-second regular plank 40-second side plank each side 40-second spiderman plank 30-second two-point plank 30-second plank jacks 13: 45-second regular plank 40-second side plank each side 40-second spiderman plank 40-second two-point plank 40-second plank jacks 14: 45-second regular plank 40-second side plank each side 40-second spiderman plank 40-second two-point plank 40-second plank jacks 20-second thread the needle plank, each side 15: 45-second regular plank 45-second side plank each side 40-second spiderman plank 40-second two-point plank 40-second plank jacks 30-second thread the needle plank, each side 16: 45-second regular plank 45-second side plank each side 40-second spiderman plank 40-second two-point plank 40-second plank jacks 30-second thread the needle plank, each side 20-second crouching hover plank 17: SWITCH IT UP 30-second plank with donkey kicks 30-second plank punches 18: REST DAY 19: 45-second regular plank 45-second side plank each side 45-second spiderman plank 40-second two-point plank 40-second plank jacks 20-second thread the needle plank, each side 30-second crouching hover plank 20: 45-second regular plank 45-second side plank each side 45-second spiderman plank 45-second two-point plank 40-second plank jacks 30-second thread the needle plank, each side 30-second crouching hover plank 21: 45-second regular plank 45-second side plank each side 45-second spiderman plank 45-second two-point plank 45-second plank jacks 30-second thread the needle plank, each side 40-second crouching hover plank 22: 45-second regular plank 45-second side plank each side 45-second spiderman plank 45-second two-point plank 45-second plank jacks 40-second thread the needle plank, each side 40-second crouching hover plank 20-second plank with leg raises 23: SWITCH IT UP 40-second plank with donkey kicks 40-second plank punches 24: REST DAY 25: 45-second regular plank 45-second side plank each side 45-second spiderman plank 45-second two-point plank 45-second plank jacks 40-second thread the needle plank, each side 40-second crouching hover plank 30-second plank with leg raises 26: 50-second regular plank 45-second side plank each side 45-second spiderman plank 45-second two-point plank 45-second plank jacks 45-second thread the needle plank, each side 45-second crouching hover plank 30-second plank with leg raises 27: 50-second regular plank 50-second side plank each side 45-second spiderman plank 45-second two-point plank 45-second plank jacks 45-second thread the needle plank, each side 45-second crouching hover plank 40-second plank with leg raises 28: 50-second regular plank 50-second side plank each side 45-second spiderman plank 45-second two-point plank 45-second plank jacks 45-second thread the needle plank, each side 45-second crouching hover plank 40-second plank with leg raises 20-second wall plank 29: 60-second regular plank 60-second side plank each side 45-second spiderman plank 45-second two-point plank 45-second plank jacks 45-second thread the needle plank, each side 45-second crouching hover plank 40-second plank with leg raises 30-second wall plank 30: 60-second regular plank 60-second side plank each side 45-second spiderman plank 45-second two-point plank 45-second plank jacks 45-second thread the needle plank, each side 45-second crouching hover plank 45-second plank with leg raises 45-second wall plank 31: SWITCH IT UP 60-second plank with donkey kicks 60-second plank punches   Microsoft Word - Document6 Instructions: Standard plank: With knees lifted, engage your core in the push-up position. You can stay here, wrists under shoulders and toes over heels, or come to your forearms. If you are new to plank you can always come to your knees. Side plank: Starting in standard plank position, bring your feet together, then spin onto your left side, hips lifted, with your right hand either on your hip, or lifted straight up to the ceiling. plankside-plank Spiderman plank: Starting in standard plank position draw your right knee towards your right elbow, then return it to start position. Repeat on the left, and continue alternating as quickly as possible while keeping proper form. Two-point plank: Starting in standard plank position, lift your right hand and stretch it out straight in front of you. Lift and stretch out your left leg. Now switch sides, engaging your core and keeping your back straight. You can also do this one on your knees, by starting in tabletop position. Planks jacks: Start in standard plank position and jump your legs out then back in, like doing horizontal jumping jacks. plankjack Thread the needle plank: Starting in a side plank position on your right, reach up to the sky with your left arm and then reach it under your body between your right arm and side. Return to the start position and repeat for given time, then switch to the left side. plank-rotation-preview-thumb-autox379-121081 Plank with donkey kick: Start in the standard plank position. Draw your right knee into your chest, then kick it back and up. Repeat with the left leg. Plank punches: Starting in standard plank position lift your right arm and punch it forward. Switch arms and repeat. Crouching hover plank: Starting in a table top position, shoulders over wrists and hips over knees, engage your core and lift your knees slightly, hovering on your hands and toes. plankcrouchinghover Plank with leg raises: Start in standard plank position and lift your right leg. Return to start position, then raise the left leg. Wall plank: Start by kneeling in front of a wall in tabletop position. Place your right foot on the wall and then your left, engage your core and hold. SOURCES: http://www.dailyhiit.com/hiit-blog/hiit-workout/8-favourite-plank-variations/ http://www.dailyhiit.com/hiit-blog/hiit-workout/plank-exercise/plank-much-workout/ http://greatist.com/move/plank-variations-for-core-strength http://www.active.com/running/articles/spice-up-your-core-workouts-with-these-10-plank-variations

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