30 Day Planking Challenge
Planking provides benefits for everyone at all ages and fitness levels. In this 30 day challenge, you will explore a variety of different types of planks. If you are experiencing afternoon slumps, find an open space and do a 15 second plank hold to get your blood flowing! Let’s get started!
Equipment (optional)
Wall
Sturdy waist-high surface like a chair, couch or countertop
Directions (Proper technique is key!)
Pick the appropriate modification for your fitness level:
Wall Plank
Countertop Plank
Kneeling Plank
High Plank
Forearm Plank
Recommendations
Break up the holds into 15 seconds, 30 seconds, 45 seconds or 1 minute sets. Rest for a minute, then start again.
If necessary, break up hold throughout your day or work your way up more gradually.
Listen to your body and stay within your own level of fitness.
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
Week 1 | 15 seconds | 15 seconds | 15 seconds | Rest | 30 seconds | 30 seconds | Rest |
Week 2 | 45 seconds | 45 seconds | 45 seconds | Rest | 60 seconds | 60 seconds | Rest |
Week 3 | 75 seconds | 75 seconds | 75 seconds | Rest | 90 seconds | 90 seconds | Rest |
Week 4 | 105 seconds | 105 seconds | 105 seconds | Rest | 120 seconds | 120 seconds | Rest |
Week 5 | 135 seconds | 135 seconds |
Congrats, you did it! After 30 days, how do you feel? Did you notice any increases in strength over the past month? Which variation is most challenging for you?
.The medical and/or nutritional information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment.