30 Day Plank Challenge
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Begins October 1st
Benefits of Plank
- strengthens arms, wrists, spine & back
- tones the abdomen
- decreases low back tension & pain
How to do Plank
Modifications
- come to hands and knees (all 4’s)
- place wrists under shoulders
- spread the fingers and point the middle finger forward
- parallel the wrists to the short edge of the mat in front of you
- press even from thumb to pinky (especially into the pointer finger)
- rotate your upper arms outwards, and broaden the collar bones
- keep your shoulders directly over your wrists as you step one foot back, and then the other foot back into plank
- try to keep hips level as you step back, and to not hike them up
- push the floor away with hands and balls of feet
- lengthen from the top of the head through the feet
- hug the belly in towards the spine
Modifications
- keep one knee to the floor or lower both knees immediately after stepping feet back
- keep hips forward so that the body is still in a plank shape with the knees to the floor
Daily video instruction will be available on my YouTube page.
30 Day Schedule, October 1st - 30th
Day 1 - October 1 - 20 seconds
Day 2 - October 2 - 30 seconds
Day 3 - October 3 - 40 seconds
Day 4 - October 4 - 50 seconds
Day 5 - October 5 - 50 seconds
Day 6 - October 6 - rest day
Day 7 - October 7 - 50 seconds
Day 8 - October 8 - 60 seconds
Day 9 - October 9 - 60 seconds
Day 10 - October 10 - 70 seconds
Day 11 - October 11 - 80 seconds
Day 12 - October 12 - 90 seconds
Day 13 - October 13 - rest day
Day 14 - October 14 - 90 seconds
Day 15 - October 15 - 100 seconds
Day 16 - October 16 - 110 seconds
Day 17 - October 17 - 120 seconds
Day 18 - October 18 - 130 seconds
Day 19 - October 19 - rest day
Day 20 - October 20 - 130 seconds
Day 21 - October 21 - 130 seconds
Day 22 - October 22 - 140 seconds
Day 23 - October 23 - 140 seconds
Day 24 - October 24 - 150 seconds
Day 25 - October 25 - 160 seconds
Day 26 - October 26 - rest day
Day 27 - October 27 - 160 seconds
Day 28 - October 28 - 170 seconds
Day 29 - October 29 - 170 seconds
Day 30 - October 30 - 180 seconds
Day 1 - October 1 - 20 seconds
Day 2 - October 2 - 30 seconds
Day 3 - October 3 - 40 seconds
Day 4 - October 4 - 50 seconds
Day 5 - October 5 - 50 seconds
Day 6 - October 6 - rest day
Day 7 - October 7 - 50 seconds
Day 8 - October 8 - 60 seconds
Day 9 - October 9 - 60 seconds
Day 10 - October 10 - 70 seconds
Day 11 - October 11 - 80 seconds
Day 12 - October 12 - 90 seconds
Day 13 - October 13 - rest day
Day 14 - October 14 - 90 seconds
Day 15 - October 15 - 100 seconds
Day 16 - October 16 - 110 seconds
Day 17 - October 17 - 120 seconds
Day 18 - October 18 - 130 seconds
Day 19 - October 19 - rest day
Day 20 - October 20 - 130 seconds
Day 21 - October 21 - 130 seconds
Day 22 - October 22 - 140 seconds
Day 23 - October 23 - 140 seconds
Day 24 - October 24 - 150 seconds
Day 25 - October 25 - 160 seconds
Day 26 - October 26 - rest day
Day 27 - October 27 - 160 seconds
Day 28 - October 28 - 170 seconds
Day 29 - October 29 - 170 seconds
Day 30 - October 30 - 180 seconds
