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30 Day Plank Challenge

September 22, 2014 4 min read

The plank hold is a balance and core conditioning exercise. I love adding in plank exercises into my core workouts. Adding in different variations of plank holds Here are some variations of the plank hold that I like to do. Try this 30 day challenge, each day adding in a longer time, by the end of the 30 days you’ll be surprised at how good you’ve become! This 30 Day Challenge you want to focus on the quality of the exercise, not the quantity. Pay attention to your form over anything else. Here is a breakdown of how you’ll want to perform each exercise. Basic Plank Move: Start by getting into a pushup position. Bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs. plank Rolling Plank: Begin in a Basic Plank Position. (a) Rotate to your left side and into a side plank, Hold for 5 seconds. (b) Rotate into a right side plank and hold for 5 seconds. Return to your Basic Plank Position and repeat. plank Plank with Arm Extension: Start in your Basic Plank Position. (a) Raise and straighten your right arm, and hold parallel to the rest of your body. (b) Lower to the starting position, then raise our left arm and repeat. plank   Day 1 20 SECONDS – Basic Plank Move 2 – Rolling Plank (on each side) 2 – Plank with Arm Extension (on each side)   Day 2 20 SECONDS – Basic Plank Move 2 – Rolling Plank (on each side) 2 – Plank with Arm Extension (on each side)   Day 3 30 SECONDS – Basic Plank Move 4 – Rolling Plank (on each side) 4 – Plank with Arm Extension (on each side)   Day 4 30 SECONDS – Basic Plank Move 4 – Rolling Plank (on each side) 4 – Plank with Arm Extension (on each side)   Day 5 40 SECONDS – Basic Plank Move 6 – Rolling Plank (on each side) 6 – Plank with Arm Extension (on each side)   Day 6 REST DAY – Basic Plank Move   Day 7 45 SECONDS – Basic Plank Move 8 – Rolling Plank (on each side) 8 – Plank with Arm Extension (on each side)   Day 8 45 SECONDS – Basic Plank Move 8 – Rolling Plank (on each side) 8 – Plank with Arm Extension (on each side)   Day 9 60 SECONDS – Basic Plank Move 10 – Rolling Plank (on each side) 10 – Plank with Arm Extension (on each side)   Day 10 60 SECONDS – Basic Plank Move 10 – Rolling Plank (on each side) 10 – Plank with Arm Extension (on each side)   Day 11 60 SECONDS – Basic Plank Move 10 – Rolling Plank (on each side) 10 – Plank with Arm Extension (on each side)   Day 12 90 SECONDS – Basic Plank Move 12 – Rolling Plank (on each side) 12 – Plank with Arm Extension (on each side)   Day 13 REST DAY – Basic Plank Move   Day 14 90 SECONDS – Basic Plank Move 12 – Rolling Plank (on each side) 12 – Plank with Arm Extension (on each side)   Day 15 90 SECONDS – Basic Plank Move 12 – Rolling Plank (on each side) 12 – Plank with Arm Extension (on each side)   Day 16 120 SECONDS – Basic Plank Move 14 – Rolling Plank (on each side) 14 – Plank with Arm Extension (on each side)   Day 17 120 SECONDS – Basic Plank Move 14 – Rolling Plank (on each side) 14 – Plank with Arm Extension (on each side)   Day 18 120 SECONDS – Basic Plank Move 14 – Rolling Plank (on each side) 14 – Plank with Arm Extension (on each side)   Day 19 REST DAY– Basic Plank Move   Day 20 150 SECONDS – Basic Plank Move 16 – Rolling Plank (on each side) 16 – Plank with Arm Extension (on each side)   Day 21 150 SECONDS – Basic Plank Move 16 – Rolling Plank (on each side) 16 – Plank with Arm Extension (on each side)   Day 22 180 SECONDS – Basic Plank Move 18 – Rolling Plank (on each side) 18 – Plank with Arm Extension (on each side)   Day 23– Basic Plank Move 180 SECONDS – Basic Plank Move 18 – Rolling Plank (on each side) 18 – Plank with Arm Extension (on each side)   Day 24 210 SECONDS – Basic Plank Move 20 – Rolling Plank (on each side) 20 – Plank with Arm Extension (on each side)   Day 25 210 SECONDS – Basic Plank Move 22 – Rolling Plank (on each side) 22 – Plank with Arm Extension (on each side)   Day 26 REST DAY– Basic Plank Move   Day 27 240 SECONDS – Basic Plank Move 24 – Rolling Plank (on each side) 24 – Plank with Arm Extension (on each side)   Day 28 240 SECONDS – Basic Plank Move 26 – Rolling Plank (on each side) 26 – Plank with Arm Extension (on each side)   Day 29 270 SECONDS – Basic Plank Move 28 – Rolling Plank (on each side) 28 – Plank with Arm Extension (on each side   Day 30 300 SECONDS – Basic Plank Move 30 – Rolling Plank (on each side) 30 – Plank with Arm Extension (on each side   Are you up for the challenge?  

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