Innovative 30 Day Plank Challenge Printable Calendar
You never know when you will learn about a new exercise routine. Yesterday at lunch, I was introduced to the 30 Day Plank Challenge from a friend who is working to get back into shape. I had never heard of the plank challenge. To be quite honest, I wasn’t sure what a plank exercise was until I saw an image of it.
As soon as I saw the image, I had a flashback to high school basketball conditioning. It wasn’t called a plank back then, but was referenced to as a front hold. I remember being in a pushup position with my forearms positioned parallel to the ground and my body trembling and abdominal muscles burning after 45 seconds of the exercise. The exercise is intended to help strengthen abdominal, back, and shoulder muscles.
As you can see from the picture, the exercise looks fairly simple. You start in the pushup position with your forearms to the ground. Straighten your body, imagine you’re a plank of wood. Flex your abdominal muscles and hold this position as long as possible. Remember to keep your eyes on the floor and avoid raising your back side. Your body should make a straight line from your heels to the back of your head.
Again, it looks easy but if this is your first time doing this routing, you’re in for a rude awakening. The first couple of seconds are easy and you will be wondering what all the fuss is about. After a few more second you will feel your body start to waver a little. By the 40 second mark, your body will be trembling and you will be asking yourself, ‘what the heck did I get myself into?’ It’s not just your upper body that will be trembling it’s your legs as well. It’s not easy to be in that position for a long period of time.
The 30 Day Plank Challenge will certainly test your body. By following the plan schedule, you should be able to hold the plank pose from 20 seconds to 5 minutes in 30 days. Each week, you gradually increase your hold time by 45 seconds to one minute, giving yourself one rest day.
30 Day Plank Challenge Calendar
The following video demonstrates the proper form when attempting the 30 Day Plank Challenge. For those that find the typical plank too easy, the video gives additional information on how to increase the difficulty of the plank.
If you think you’ve mastered the plank challenge, go ahead and try the 30 Day Ab and Squat Challenge!