October Plank Challenge

plank

Hey everyone! Time for a new fitness challenge and this month we are going to do planks. These past few months we focused on our upper and lower body so now it is time to focus on our core some more. There are several benefits from doing planks which include increasing your upper body, core, and lower body strength along the front side of your body. By doing planks on a consistent basis you are also able to increase your flexibility and improve your posture. I hope you all are ready because I know I am!!

*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. 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 1 (Beginners)

Monday : 15 seconds

Tuesday: 20 seconds

Wednesday: 20 seconds

Thursday: 25 seconds

Friday: 25 seconds

Saturday: 30 seconds

Sunday: 30 seconds

Week 1 (Intermediate)

Monday: 30 seconds

Tuesday: 30 seconds

Wednesday: 35 seconds

Thursday: 35 seconds

Friday: 40 seconds

Saturday: 40 seconds

Sunday: 45 seconds

Week 1 (Expert)

Monday: 40 seconds

Tuesday: 45 seconds

Wednesday: 45 seconds

Thursday: 50 seconds

Friday: 50 seconds

Saturday: 60 seconds

Sunday: 60 seconds

*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.

Good luck to everyone on starting the new challenge and I know you all will do great!! 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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