Live Good, Feel Good Plank Challenge Overview

Exactly a week ago, I finished up my Live Good, Feel Good Plank Challenge for my tribe! I honestly had so much recording videos for you all and see all of your posts from the challenge. It made my day brighter seeing everyone doing their best and using my hashtag #livegoodfeelgood and #livegoodfeelgoodplankchallenge. As silly as it may sound, I felt like I was doing something good and helping in some way.

hey, I know that doing something everyday is hard. I know that life gets in the way and its hard to do the things you want to do in the day. Some days, there just aren’t enough days in the week or enough time in the day. BUT, I also know that consistency is KEY. It’s better to do a little something each day then work out or take care of your body once a month for 5 hours.

So thank you to everyone who gave it their all! You guys are seriously the best.

I wanted to lump all of the plank challenge information for you together in one big post so you always have access to it and can go through at your own pace if needed!!

With that said, here it is. All the goods…

Day 1:

Breaking Down the Plank:

So let’s say it’s your first time doing a plank. How do you start? What is good form? Don’t worry, I got you. Today we are going through good form for a forearm plank and proper progression.

Today’s Challenge: How long can you hold a forearm (or dolphin plank) with good form?

How to forearm plank:

  • 1. Start by laying on your stomach with your elbows directly below your shoulders (make sure when you press up that your shoulders stay over your elbows)

  • 2. Press into the ground with your forearms & engage the upper back and press the ground away. (hands can be clasped together or they can say should distance apart.

  • 3. Pull your belly button into your low spine (picture this: you are trying to squeeze into a pair of pants from 10 years and they are a little tight— those muscles— use those!!)

  • 4. Tuck your toes, lift your hips and keep everything in a straight line from your shoulders to your hips to your heels

  • 5. Press your heels back, engage your bum muscles & engage your quads (the front of your thighs)

  • 6. BREATHE BABY! You got this.

For more info, you can go here for my original post!


Day 2:

Planks on your hands. How are they different? Can yoi hold them for just as long (or maybe longer) than a forearm plank?

Today’s Challenge: Can you hold a plank on your hands for as long as you hold a plank on your forearms?

This is going to be different for everyone. For me, I find forearm planks easier. For others, they think hands. Everybody is different so don’t get yourself too twisted about it. Justt have fun and challenge yourself

Some alignment tips:

  1. Warm up your wrists: wrist circles, wrist flexion stretch, wrist extension stretch, move the hands more placing a lot of your weight on them.

  2. Place your hands directly over your shoulders-- think wrist, elbow, shoulder all stacked on top of one another.

  3. Press the ground away while simultaneously pinching your shoulder blades down and back

  4. Press through your heels and keep your legs active!!

What’s different on your hands?

  • Your chest muscles (think pecs) are more engaged. For me, I am pretty weak here so that’s why I think planks on my hands are harder

  • Your shoulders have a longer lever arm, which means basically means they are farther away from the floor so they have to work harder

  • Your wrists are in extension and weight bearing which can be difficult if you haven’t done it before. If your wrists are cranky that doesn’t mean you are injured or weak, that means you just need to ease into it and PRACTICE:) Practice weight bearing in quadruped (hands and knees) or start slower with planks

So how long can you hold a plank on your hands for?

Day 3:

Okay so you think planks are boring huh? I hear you. But they are SOOO good for you! Okay, still not sold. I got you.  The next three days are all about taking your planks to the next level and making them interesting.

First up, Plank with #sidebooty toe taps. You can do these either on your forearms or your hands, plankers choice.

So What are side booty toe taps? First, get into your plank position.  

<<The key here is to keep your form and keep your core engaged all while adding some movement. The hardest part will be keeping your hips stable and squared towards the floor. If your hips are rocking, SLOW DOWN.  Actually, either way SLOW DOWN. Get the core burn on.>>

Then (keeping your hips stable) reach your right toes about 5-10 inches out to the right, as far as you can without letting your hips dip. BRing the right foot back to center and then tap the left foot about 5-10 inches and bring it back to center

Repeat it 10-15 times on each side, ALL while keeping the core engaged and hips stable.

Today’s challenge: How many toe taps can you get on each side all while keeping good form?


Day 4:

So you like the side booty taps, they made planks a little more interesting? Oh yeahhhh. Now it’s time for some more plank variations.

Today, we have TWO different plank variations to share with you so make sure you give both a try.

First one, booty kicks AKA hip extension. Whatever you call it, MORE booty work. This girl loves her booty work.

How to:

  1. Get into your good plank form, you’ll be rocking it by now.

  2. Keeping your core engaged, slowly lift your heel to the sky engaging your booty muscles. You only need to lift a couple of inches

  3. Return your foot to the ground and lift the other legs

Two things to keep an eye on here:

  1. Don’t let your low back arch and belly drop down towards the ground in order to lift your leg.  Smaller kicks & good booty engagement win over super high kicks

  2. Don’t let your hips wiggle side to side as you go, your leg should be the only thing moving. Not because it’s wrong to wiggle, because it’s harder not TOO. Remember, you are strong, you got this.

Second variation, spiderman planks: get those obliques going

  1. Get into your good plank form

  2. Bring your right knee towards your right elbow, slow and controlled, Return to center

  3. Bring your left knee towards your left elbow, slow and controlled

Remember, it doesn’t matter how far your knee gets to your elbow.  Just start to get the movement down.

Today’s Challenge:

  1. How many booty kicks can you do in a row with good form? Is one side easier than the other?

  2. How many spidermans can you do on each side? Is one side easier than the other?


Day 5:

Let’s up the ante on the plank variations, we are adding some band work! Bands are some of my personal favorite for exercising. They are easy to use, easy to carry with you, scaleable, and easy to progress.  Doesn’t matter what color band, just add a band around your legs and getting going.

Couple of tips:

  1. The different colors of the bands are different resistances. Choose, what you would like. For my Perform better sets, the resistances from easiest to hardest is yellow, green, blue, black.

  2. The higher up your legs your band is the easier it is, bands around your ankle, resistance is harder, because moment arms!

For the planks from the past two days, the side booty taps and booty kicks, add the bands and see how it feels. Today’s planks are not only about the core but about the booty.  

Today’s Challenge: Can you do the same amount of side booty taps with the band as you can without the band?

Can you do the same amount of booty kicks with the band as you can without the band?


Day 6:

Side Planks! It’s #sideplanksaturday

Side planks are my PERSONAL Favorite. Seriously, I think they are so beneficial and versatile and FUN. Kay, call me crazy but let’s give it a try!

First, we will start with side plank holds! And work on the progression.

How to:

  1. Lay on one side and place your elbow directly under your shoulder. When your hips are down, keep the elbow as close as you can to your body because when your press up your shoulder will naturally shift away from your hips. When you are lifted, keep your elbow in line with your shoulders

  2. Press into outer edge of your foot and lift your hips up off the floor

  3. Keep your belly button pulled into your low back, keep your hips stacked and press the ground away.

  4. Keep your shoulders, hips and heels in the same line, try not to stick your booty out too far behind you

Couple of variations if this feels too difficult right now:

  1. Keep your bottom leg straight, bend your top knee and plant your top foot on the ground in front of your bottom leg (next picture_

  2. Bend both knees so your feet are behind you, Make your knees the anchor point of your side plank-- hips, knees and shoulders in line!

Start with 15 seconds and go from there!

Today’s challenge: How long can you hold a side plank on each side? Can you hold one longer on each side? (if so, that is okay, DO NOT WORRY)


Day 7:

More Side Planks!! #sideplanksunday

Side plank variations! Dips & lifts! I feel like I sound like Jane Fonda or some other badass workout babe and I’m all about it.

First up, leg lifts

  1. Get into your side plank variations. You can either have your bottom knee bent OR your bottom leg straight

  2. Once you feel strong and stable, lift your top leg, engaging your top glute.

  3. Kick slightly up and back (you don’t have to go super high) and return back to start

  4. Repeat while keeping your hips off the ground

Next up, dips:

  1. Get into your side plank

  2. Once you feel strong and steady, slowly lower your bottom hip to the ground

  3. Tap and lift your hip to the sky

  4. Repeat

Today’s challenge: How many side plank leg lifts can you do on each side? How many dips can you do on each side?


So there you have it my friends. All the good stuff in one place. you can pop back in here whenever you need to read through planking information and (almost) all the videos of the planks are on my IGTV. So whether you finished the challenge and want to do it again OR you didn’t get a chance to finish because life got in the way, you can get back after it whenever you would like.

Stay tuned for more challenges coming your way VERY soon. I had so much fun with this one, I couldn’t stop!

Kerry McGinnComment