The Schmooze

Plank Challenge

Tuesday, March 26, 2019

When it comes to core strengthening, there is no denying that the plank is one of the most effective exercises. If you are not incorporating planks into your workout routine, you should be. 

 

There are many ways you can incorporate a plank. You can do static holds in forearm and full plank positions from various angles, or you can add movement to planks to make them more challenging and incorporate other muscles groups into the exercise, such as push ups or mountain climbers. Before adding movement and more challenging planks to your workout, you need to first have an extremely strong static plank to build from.

 

In this 7-day challenge, we are going to work on building strong static planks, and then incorporate planks in various positions and holds. Each day will be a more challenging plank. Follow along with these videos each day for full instructions and guidance. Do the best you can and at any time feel free to take a break or rest. 

 

DAY 1 – 30 second planks

Plank #1 - forearm plank

Plank #2 - full plank

https://youtu.be/KyIzmv7Rtwk

 

 

 

 

 

 

 

 

 

 

DAY 2 - 30 second planks - do both sides

Plank #1 - Foreman side plank - right side

Plank #2 - Full side plank - right side

Plank #3 - Foreman side plank - left side

Plank #4 - Full side plank - left side

https://youtu.be/NArEwD6V2eE

 

 

 

 

 

 

 

 

 

 

 

DAY 3 - 30 second planks

Plank #1 - Bridge

Plank #2 - Full reverse plank

https://youtu.be/shQe8q-YBhs

 

 

 

 

 

 

 

 

 

 

 

DAY 4 - 30 second planks 

Plank #1 - single leg full plank - right leg

Plank #2 - single leg full plank - left leg

https://youtu.be/SiuHpIFE38Y

 

 

 

 

 

 

 

 

 

 

 

DAY 5 - 30 second planks

Plank #1 - Single arm full plank - right arm

Plank #2 - Single arm full plank - left arm

https://youtu.be/CGDQb6O1IN8

 

 

 

 

 

 

 

 

 

 

 

DAY 6 - 30 second planks

Plank #1 - Single leg full side plank - right side

Plank #2 - Single leg full plank - left side

https://youtu.be/Immce7LBTAg

 

 

 

 

 

 

 

 

 

 

 

 

DAY 7 - 30 second planks

Plank #1 - Single leg reverse plank - right leg

Plank #2 - Single leg reverse plank - left leg

https://youtu.be/Gq0gtIIS6VY

 

 

 

 

 

 

 

 

 

 

 

Incorporate these planks in your workout routine each week to create a stronger center. The more you do these plank variations the stronger your planks will become. 

 

 

JOY KUBELKA

 

•  ISSA Certified Personal Fitness Trainer

•  AFFA Certified Group Fitness Instructor

•  NASM Certified Fitness Nutrition Specialist

•  Specialize in: - Kickboxing - Strength Training - High Intensity Interval Training (HIIT)

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