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Plank Challenge

Posted on 01 February 2016

Weekday Plank Challenge

Ladies, listen up! We’re going to let you in on the best kept secret all fitness junkies know: summer bodies aren’t made in the week before beach season – summer bodies are made in the winter. While you’re layered up under cozy blankets dreaming of warmer days spent lying out at the beach, we’ve cooked up a fun challenge for how you can get those sexy summer abs to show off in time for bikini season.

We’ve laid out an easy-to-follow ab workout plan with our Weekday Plank Challenge. With different variations of the traditional plank, each day will strengthen and tighten your core. But getting fabulously toned abs isn’t even the best part – each day’s challenge only takes about five to ten minutes! Slip it in during the morning before you get ready for the day or to re-energize you during a busy afternoon. It’s perfect for the woman on-the-go!

Follow along or do this with a friend! Remember, a small change every day leads to big results over time. Make February your month to get a strong core.

Ready? Set? Here we go:

Week 1

Day 1: Monday, February 1: The Forearm Plank (Low Plank)

  • We’re going to start things off simple. Place your elbows directly beneath your shoulders, legs extended out behind you.
  • Press through your heels to lengthen calves. Draw your navel to your spine and engage the glutes.
  • Hold for 45 seconds; do five sets

Day 2: Tuesday, February 2: The Plank Walk

  • Begin in a high plank. Place wrists directly under shoulders, using the same form as the low plank.
  • Stepping with your feet and hands, “walk” yourself one complete step to the right and hold for two seconds. Return to starting position and then “walk” yourself to the left.
  • Do for 45 seconds; do four sets

Day 3: Plank Jacks

  • This will be sure to get your heart rate going! Begin in a high plank, engaging your core.
  • Hop both feet wider than hip width apart, being sure to hold proper form. Quickly hop back to starting position.
  • Continue for 45 seconds; do four sets

Day 4: Thursday, February 4: Low to High Plank

  • Begin in the forearm plank position.
  • Keeping your hips square and core tight, transition into a high plank by placing your right hand under your right shoulder and then your left hand under your left shoulder. Hold for two seconds. Lower back down into a forearm plank one arm at a time.
  • Do for 45 seconds; do three sets

Day 5: Friday, February 5: Alternating Arm Plank Hold

  • Begin in a high plank.
  • Lift your right arm straight out in front of you so that it is parallel to the ground and in line with your body. Hold for three seconds. Lower your arm back down. Alternate to the left arm.
  • Do for 45 seconds; do three sets

Week 2

Day 6: Monday, February 8: Alternating Leg Plank Hold

  • Begin in a high plank.
  • Lift your right leg out straight behind you so that it is in line with your body. Hold for three seconds and then lower it back down to the floor. Alternate legs.
  • Do for 60 seconds; do three sets

Day 7: Tuesday, February 9: Superman Plank Hold

  • Begin in a high plank.
  • Lift both your right arm and left leg up in the air so that they are in line with your body, keeping your core engaged. Hold for three seconds and lower back down. Alternate sides.
  • Continue for 60 seconds; do four sets

Day 8: Wednesday, February 10: Side Plank Adduction Circle

  • Feel the burn with this plank challenge!
  • Start in a side forearm plank. Lift your top leg and make slow, forward circles.
  • Do for 60 seconds; do three sets for each leg

Day 9: Thursday, February 11: Reverse Plank

  • Sit down with your legs extended out in front of you. Place your hands on the ground near your hips and elevate yourself up so that you are face up in a reverse high plank.
  • Hold for 60 seconds; do three sets

Day 10: Friday, February 12: Side Plank Roll Through

  • Begin in a low forearm plank.
  • Twist your entire body to the right in a rolling motion, raising your right arm. Pinch your back muscles together. This will open your chest and you should really feel that stretch. Return to starting position. Alternate to the left side.
  • Do for 60 seconds; do three sets

Week 3

Day 11: Monday, February 15: Plank Hop to Squat

  • Congrats, you’re halfway through the Plank Challenge! Now here’s one that will be sure to fire up your whole body and get your muscles burning!
  • Begin in a high plank.
  • Jump yourself forward into a low squat. Hold for two seconds. Hop back into a high plank, legs out behind you.
  • Do as many as you can for 60 seconds; do three sets

Day 12: Tuesday, February 16: Alligator Plank Walk

  • Begin in a high plank.
  • Holding your core in tight, take several little tiny steps forward, inching yourself along. Walk yourself with your palms. After a few feet, carefully walk yourself backward till you return to start.
  • Do for 60 seconds ;do three sets

Day 13: Wednesday, February 17: Plank Elbow to Knee

  • This challenge will really target your obliques!
  • Begin in a low forearm plank.
  • Maintaining square hips and shoulders, bring your right knee to the outside of your right elbow. Hold for three seconds and then return to starting position. Alternate with your left side.
  • Continue for 60 seconds; do three sets

Day 14: Thursday, February 18: Plank Down Dog to Toe Tap

  • Calling all yogis! This challenge is for you.
  • Begin in high plank.
  • Push yourself back into a downward dog. Reach with your right hand for your left foot. Return to a high plank. Alternate to your left hand reaching for your right foot. Return to a high plank.
  • Do as many as you can in 60 seconds; do four sets

Day 15: Friday, February 19: Side Plank Reach Through

  • Begin in a low side plank with your top arm raised directly above you.
  • With your raised arm, reach down across your body for the open space behind and underneath you. Return to starting position.
  • Continue for 60 seconds; do three sets on each side

Week 4

Day 16: Monday, February 22: Side Plank Star Hold

  • This challenge will put your balance and strength to the test!
  • Begin in a high side plank.
  • Extend your top arm out directly above you. Raise your top leg into the air, making it so that your body is in a “star” position
  • Hold for 60 seconds; do three sets on each side

Day 17: Tuesday, February 23: Circular Plank

  • Begin in a high plank.
  • Moving slowly and keeping your navel drawn towards your spine, shift your body in a small, circular motion.
  • Do for 75 seconds; do three sets

Day 18: Wednesday, February 24: Buzzsaw

  • March is right around the corner which means the February Plank Challenge is almost over! How much stronger does your core feel?
  • Begin in a low forearm plank.
  • With slow, deliberate movements, rock your body back and forth. Extend all the way out onto your tip toes, keeping your weight balanced and lengthening your calves. Make sure your core is tight.
  • Do for 75 seconds; do four sets

Day 19: Thursday, February 25: Plank with Single-Arm Fly

  • Start in a high plank.
  • With feet spread wide, extend your right arm out to the side parallel to the ground. Hold for three seconds and lower it back down to starting position. Alternate to your left arm.
  • Do as many as you can in 75 seconds; do four sets

Day 20: Friday, February 26: Plank Barrel Roll

  • Begin in a high plank.
  • Transition into a reverse plank by bringing your right arm in a sweeping motion all the way behind you. Bring your left arm across your body to transition back into a high plank, returning your body to the starting position.
  • Do as many barrel rolls you can in 60 seconds; do three sets

Week 5

Day 21: Monday, February 29: Knee Tuck to Downward Dog

  • Happy Leap Year! Today also marks the last day of the February Plank Challenge! One more challenge and you’re complete!
  • Begin in a high plank.
  • Raising your right leg, shift back into a three legged downward dog. Keep your core tight and curl forward to bring your right knee to your right elbow. Shift back into a high plank. Alternate to your left leg.
  • Do for 75 seconds; do three sets

Congratulations! You finished! Loved it?  Share your comments below :)

Click the picture below to get the printable version of the Plank Challenge 

 

Plank Challenge

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