August Plank Challenge
August is upon us.... tomorrow. wow.
With that said, I just finished classes yesterday for the summer (yayyyyy) and I'm looking forward to a relaxing august filled with workouts, hikes, vacations and lots of fun. Building core strength is really important for many activities especially yoga. To keep myself on track, even when traveling, I've created a fun plank challenge for the month of August. Some days might be easy, some days might be hard but it will build up to holding a plank for 2 minutes (hopefully) with some fun plank alternatives on certain days.
I've heard of a lot of plank challenges building up to 5 minute holds in a month but I don't find that realistic for myself right now and I don't know if I ever really NEED to hold a plank for 5 minutes (maybe I do? would love to hear someone's input). I not only wanted to build core strength but I wanted to have fun with this challenge so on Fridays there will be a fun planking activity ( not just holding the plank because that can get REAL boring).
First thing is first:
Proper Planking Technique
- Elbows are shoulder width distance apart. Grab opposite bicep (upper arm) with opposite hand to measure.
- You can either interlace your hands like I am doing above or have your forearms flat on the floor.
- Shoulder blades are pinched down & back (not rounded forward and up by your ears)
- Pull your belly button into your spine to keep your core engaged. (You don't want a banana back!)
- Toes dig into the ground & heels press back
- Engage your quads (front of your thigh)
- You want to be in a straight line from your shoulders to your heels
Now, here is the progression for August:
Saturday, August 1st: Plank Hold: 10 seconds 10 times (with a 10 second break or less between each plank)
Sunday August 2nd: Plank Hold: 10 seconds 10 times (with a 10 second break or less between each plank)
Monday August 3rd Plank Hold: 10 seconds 10 times (with a 10 second break or less between each plank)
Tuesday August 4th: Plank Hold: 10 seconds 10 times (with a 10 second break or less between each plank)
Wednesday August 5th: TIME TO CHANGE IT UP and get different muscles moving... Plank to pike 3 sets of 10 repetitions
Thursday August 6th: TIME TO CHANGE IT UP: Get up on your hands and see which kind of plank you find harder.... Plank with shoulder taps 3 sets of 10 taps on each shoulder
Friday August 7th: Keep it interesting here: Plank with toe taps 3 sets of 10 taps on each foot
Added Bonus for Friday after the first week: See how long you can hold a plank without losing your form.
We eased into that first week but now it's time to kick it up a notch
Saturday August 8th: Plank hold 20 seconds 5 times
Sunday August 9th: Plank hold 20 seconds 5 times
Monday August 10th: Plank hold 20 seconds 5 times
Tuesday August 11th: Plank hold 30 seconds 3 times
Wednesday August 12th: Plank hold 30 seconds 3 times
Thursday August 13th: Plank hold 30 seconds 3 times
Friday August 14th: CHANGE IT UP: Getting moving: Plank with alternating leg lifts 3 sets of 10 repetitions
Saturday August 15th: Plank hold 60 seconds 1 time
Sunday August 16th: Plank hold 60 seconds 1 times
Monday August 17th: Plank hold 60 seconds 2 times
Tuesday August 18th: Plank hold 75 seconds ( 1 minute 15 seconds) 1 time
Wednesday August 19th: Plank hold 75 seconds ( 1 minute 15 seconds) 1 time
Thursday August 10th: Plank hold 75 seconds ( 1 minute 15 seconds) 2 times
Friday August 21st: CHANGE IT UP: Up up down downs: 3 sets of 10 each
Saturday August 22nd: Plank hold 90 seconds (1 minute 30 seconds) 1 time
Sunday August 23rd: Plank hold 90 seconds (1 minute 30 seconds) 1 time
Monday August 24th: Plank hold 90 seconds (1 minute 30 seconds) 2 time
Tuesday August 25th: Plank hold 1 minute 45 seconds 1 time
Wednesday August 26th: Plank hold 1 minute 45 seconds 1 time
Thursday August 27th: Plank hold 1 minute 45 seconds 2 times
Friday August 28th: CHANGE IT UP. Grab a physio ball- Physic ball planks & alternating leg lifts 2 sets of 10 repetitions
Saturday August 29th: Plank hold 2 minutes 1 time
Sunday August 30th: Plank hold 2 minutes 1 time
Monday August 31st: Plank hold 2 minutes 2 times AND Physio ball roll ins or physic ball pikes 3 sets of 10 repetitions.
I will post on Facebook and instagram everyday what the challenge is. Feel free to join in my posting pictures on Facebook or instagram, commenting on my posts, sharing posts to my Facebook or none of the above. This is more of a challenge for yourself. This is a way to help you (&me) get in shape and stage in shape. You can share everyday or never or every now and then. The "change up days" I will post early in the AM and give specific instructions on how to perform those days properly.
Most importantly.... HAVE FUN.
Enjoy this and challenge yourself. If you can't finish one day, go back to the last day and do that instead. Do what you can when you can.
I already know I have some vacations planned and won't be able to get to the gym everyday so look forward to me planking in some fun places & some fun outfits!
Any questions or comments let me know. Here to help!