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30 Day Plank Challenge

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TodaysFitnessTrainer.com has designed a 30 day challenge for people wanting to master the plank exercise. This 30 day challenge outlines the benefits of the exercise, proper form and a 30 day program to get the most out of this total body exercise.

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30 Day Plank Challenge

  1. 1. Brought to you by
  2. 2. PLANK EXERCISE BENEFITS • Isometric total body exercise • Challenges muscular endurance (i.e., abdominal muscles, lower lumbar spine and scapulae) • Involves two points of contact on the ground (i.e., forearms and toes) • Body creates a straight line from the top of the head through the hips to the knees/ feet • The more horizontal the body is to the ground the more challenging the exercise
  3. 3. PURPOSE OF THE CHALLENGE • To complete a total of 5 minutes holding a plank (in one dedicated session) • The maximum amount of time required to hold a plank is 30 consecutive seconds • Rest time is 30 seconds in between sets • You have the option to combine sets (and reduce total rest time) if you can maintain proper form at all times • You have the option to choose more advanced exercises to challenge the body (see following pages)
  4. 4. STRAIGHT ARM PLANK • Level - Beginner • Arms shoulder-distance apart, wrists directly below shoulders • Feet together • Option to drop to knees
  5. 5. FOREARM PLANK • Level - Standard • Forearms shoulder-distance apart, elbows directly below shoulders • Feet together • Option to drop to knees
  6. 6. FOREARM PLANK (ELEVATED) • Level - Intermediate • Forearms shoulder-distance apart, elbows directly below shoulders • Feet together
  7. 7. ONE ARM ONE LEG PLANK (ELEVATED) • Level - Advanced • Right arm/left foot down; left arm/right foot elevated • Complete second set with opposite arm/ leg combination
  8. 8. CHOOSE YOUR LEVEL • If this is your first time, it is recommended you start with the Straight Arm Plank (Beginner) for the full 30 days • If you have completed the initial 30 days you can progress to the more advanced Plank variations • To add variety to your Plank sessions you can alternate between different versions throughout the 30 days
  9. 9. SAMPLE - BEGINNER 1 1 x 15 sec Straight Arm Plank 2 1 x 20 sec Straight Arm Plank 3 1 x 25 sec Straight Arm Plank 4 1 x 30 sec Straight Arm Plank 5 1 x 30 sec Straight Arm Plank 6 2 x 20 sec Straight Arm Plank 7 2 x 25 sec Straight Arm Plank 8 2 x 30 sec Straight Arm Plank 9 REST DAY 10 2 x 30 sec Straight Arm Plank 21 REST DAY 22 6 x 30 sec Straight Arm Plank 23 7 x 30 sec Straight Arm Plank 24 7 x 30 sec Straight Arm Plank 25 8 x 30 sec Straight Arm Plank 26 REST DAY 27 8 x 30 sec Straight Arm Plank 28 9 x 30 sec Straight Arm Plank 29 9 x 30 sec Straight Arm Plank 30 10 x 30 sec Straight Arm Plank 11 3 x 25 sec Straight Arm Plank 12 3 x 25 sec Straight Arm Plank 13 3 x 30 sec Straight Arm Plank 14 3 x 30 sec Straight Arm Plank 15 4 x 30 sec Straight Arm Plank 16 REST DAY 17 4 x 30 sec Straight Arm Plank 18 5 x 30 sec Straight Arm Plank 19 5 x 30 sec Straight Arm Plank 20 6 x 30 sec Straight Arm Plank
  10. 10. SAMPLE - STANDARD 1 1 x 15 sec Forearm Plank 2 1 x 20 sec Forearm Plank 3 1 x 25 sec Forearm Plank 4 1 x 30 sec Forearm Plank 5 1 x 30 sec Forearm Plank 6 2 x 20 sec Forearm Plank 7 2 x 25 sec Forearm Plank 8 2 x 30 sec Forearm Plank 9 REST DAY 10 2 x 30 sec Forearm Plank 21 REST DAY 22 6 x 30 sec Forearm Plank 23 7 x 30 sec Forearm Plank 24 7 x 30 sec Forearm Plank 25 8 x 30 sec Forearm Plank 26 REST DAY 27 8 x 30 sec Forearm Plank 28 9 x 30 sec Forearm Plank 29 9 x 30 sec Forearm Plank 30 10 x 30 sec Forearm Plank 11 3 x 25 sec Forearm Plank 12 3 x 25 sec Forearm Plank 13 3 x 30 sec Forearm Plank 14 3 x 30 sec Forearm Plank 15 4 x 30 sec Forearm Plank 16 REST DAY 17 4 x 30 sec Forearm Plank 18 5 x 30 sec Forearm Plank 19 5 x 30 sec Forearm Plank 20 6 x 30 sec Forearm Plank
  11. 11. SAMPLE - ADVANCED 1 1 x 15 sec Forearm Plank 2 1 x 20 sec Forearm Plank 3 1 x 25 sec Forearm Plank 4 1 x 30 sec Forearm Plank 5 1 x 30 sec Forearm Plank 6 2 x 20 sec Forearm Plank (Elevated) 7 2 x 25 sec Forearm Plank (Elevated) 8 2 x 30 sec Forearm Plank (Elevated) 9 REST DAY 10 2 x 30 sec Forearm Plank 21 REST DAY 22 6 x 30 sec Forearm Plank 23 7 x 30 sec Forearm Plank (Elevated) 24 7 x 30 sec One Arm One Leg Plank (Elevated) 25 8 x 30 sec One Arm One Leg Plank (Elevated) 26 REST DAY 27 8 x 30 sec Forearm Plank 28 9 x 30 sec Forearm Plank (Elevated) 29 9 x 30 sec One Arm One Leg Plank (Elevated) 30 10 x 30 sec One Arm One Leg Plank (Elevated) 11 3 x 25 sec Forearm Plank 12 3 x 25 sec Forearm Plank 13 3 x 30 sec Forearm Plank (Elevated) 14 3 x 30 sec Forearm Plank (Elevated) 15 4 x 30 sec Forearm Plank (Elevated) 16 REST DAY 17 4 x 30 sec Forearm Plank 18 5 x 30 sec Forearm Plank (Elevated) 19 5 x 30 sec One Arm One Leg Plank (Elevated) 20 6 x 30 sec One Arm One Leg Plank (Elevated)
  12. 12. TIME TO GET STARTED!
  13. 13. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 1 1 15
  14. 14. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 2 1 20
  15. 15. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 3 1 25
  16. 16. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 4 1 30
  17. 17. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 5 1 30
  18. 18. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 6 2 20
  19. 19. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 7 2 20
  20. 20. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 8 2 30
  21. 21. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 9 REST DAY
  22. 22. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 10 2 30
  23. 23. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 11 3 25
  24. 24. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 12 3 25
  25. 25. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 13 3 30
  26. 26. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 14 3 30
  27. 27. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 15 4 30
  28. 28. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 16 REST DAY
  29. 29. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 17 4 30
  30. 30. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 18 5 30
  31. 31. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 19 5 30
  32. 32. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 20 6 30
  33. 33. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 21 REST DAY
  34. 34. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 22 6 30
  35. 35. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 23 7 30
  36. 36. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 24 7 30
  37. 37. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 25 8 30
  38. 38. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 26 REST DAY
  39. 39. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 27 8 30
  40. 40. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 28 9 30
  41. 41. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 29 9 30
  42. 42. 30 DAY PLANK CHALLENGE DAY SETS SECONDS 30 10 30
  43. 43. YOU PLANKED 55 MINUTES IN THIRTY DAYS! (an average of 1 minute, 50 seconds per day) CONGRATULATIONS!
  44. 44. Brought to you by For more information visit www.todaysfitnesstrainer.com

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