October Plank Challenge Week 3

Happy Monday everyone!! I apologize for not posting last week but still hope everyone still worked on improving your plank times. The remaining two weeks in our challenge we are going to continue increasing how long we can hold our planks. So keep up the hard work and remember planks can help increase our upper body, core, and lower body strength along the front side of your body. Doing planks on a consistent basis you are also able to increase your flexibility and improve your posture.

*Challenge Rules*

Throughout the month we will increase the duration we hold the plank for. The goal regardless of your fitness level is to continue increasing how long you can hold a plank. You can do any variation of a plank. Examples of different planks are plank to push position, plank on hands, side plank, reverse plank to name a few. The goal is to be able to hold a plank for 3 minutes (beginners), 4 minutes (intermediate), and 5 minutes (advanced) by the end of the month. I want everyone to try doing the planks on your toes but if necessary you can do them on your knees if your a beginner.

Week 3 (Beginners)

Monday: 55 seconds

Tuesday: 55 seconds

Wednesday: 60 seconds

Thursday: 60 seconds

Friday: 1 minute 5 seconds

Saturday: 1 minute 10 seconds

Sunday: 1 minute 10 seconds

Week 3 (Intermediate)

Monday: 1 minute 10 seconds

Tuesday: 1 minute 15 seconds

Wednesday: 1 minute 30 seconds

Thursday: 1 minute 45 seconds

Friday: 2 minutes

Saturday: 2 minutes

Sunday: 2 minutes 15 seconds

Week 3 (Expert)

Monday: 2 minutes 15 seconds

Tuesday: 2 minutes 30 seconds

Wednesday: 2 minutes 45 seconds

Thursday: 2 minutes 45 seconds

Friday: 3 minutes

Saturday: 3 minutes

Sunday: 3 minutes 15 minutes

*Remember*

I want everyone to try doing the planks on your toes but if necessary you can do them on your knees if your a beginner. Also for the advanced people feel free to do different variations of planks such as on your hands, side planks, etc.

Keep working hard through week 3!! Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.

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