Plank Challenge
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
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
DAY 3 - 30 second planks
Plank #1 - Bridge
Plank #2 - Full reverse plank
DAY 4 - 30 second planks
Plank #1 - single leg full plank - right leg
Plank #2 - single leg full plank - left leg
DAY 5 - 30 second planks
Plank #1 - Single arm full plank - right arm
Plank #2 - Single arm full plank - left arm
DAY 6 - 30 second planks
Plank #1 - Single leg full side plank - right side
Plank #2 - Single leg full plank - left side
DAY 7 - 30 second planks
Plank #1 - Single leg reverse plank - right leg
Plank #2 - Single leg reverse plank - left leg
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)
