Join me for this month’s easy, effective, and challenging workout: the 5-minute plank challenge!
It’s the 4th of July and I’ve got something super fantastic in store for you! If you’ve been following along my FREE monthly challenges since January, you know what’s about to happen. And if you haven’t joined in on a monthly challenge yet, what are you waiting for?? (Also, scroll down to the end of this post so you can join the other challenges and catch up!)
So who’s ready for the next challenge?? I know we all have 4th of July plans or other things to do like run or go to the pool, so I’m going to cut to the chase. This month’s challenge is super simple — a straightforward plank challenge. The plank is SIMPLE and extremely effective. And everyone should be doing. That means you.
5-Minute Plank Challenge
First things first. Let’s discuss how to plank.
Planks
There are so many variations of the plank — side planks, forearm planks, high planks, plank up-downs, partner planks, etc. Planks are incredibly effective exercise as they strengthen the arms, core, back, and even the glutes and quads. Everyone should do planks.
How to do them:
High-plank: Hands on the ground, legs straight out behind you. Be sure to keep a straight line from your head to your feet (aka, no butts high up in the air) and your belly drawn in strong. Engage your core.
Forearm plank: same position except instead of your hands, you’ll be on your forearms — your elbows to the tips of your fingers will be flat on the ground.
Variations: there are lots of variations of the planks. If you know them (side plank, for example) and are comfortable doing them, please feel free to use at your discretion.
For this challenge, we will begin with a simple, 30-second plank. By the end of the month we’ll be challenging ourselves to hold the plank for 5 minutes straight — no breaks. The build is slow enough that you should be able to get there with no problem.
Let’s get right into it with the calendar!
Week 1
Wednesday — 30 seconds
Thursday — 30 seconds
Friday — 45 seconds
Saturday — 45 seconds
Sunday — REST
Week 2
Monday — 1 minute
Tuesday — 1 minute
Wednesday — 1 1/2 minute
Thursday — 1 1/2 minute
Friday — 2 minutes
Saturday — 2 minutes
Sunday — REST
Week 3
Monday — 2 minutes
Tuesday — 2 1/2 minutes
Wednesday — 2 1/2 minutes
Thursday — 3 minutes
Friday — 3 minutes
Saturday — 3 minutes
Sunday — REST
Week 4
Monday — 3 1/2 minutes
Tuesday — 3 1/2 minutes
Wednesday — 4 minutes
Thursday — 4 minutes
Friday — 4 1/2 minutes
Saturday — 4 1/2 minutes
Sunday — REST
Week 5
Monday — 5 minutes
Tuesday — 5 minutes
Join me on Facebook!
That’s it! Simple, easy, effective — and challenging! As always, join me in the Facebook group for added accountability! Be sure to bookmark this post so you can refer back to it throughout the month.
Want to learn about the past challenges I’ve hosted? Check them out here:
- Burpees, Planks, Push-Ups
- Supermans, Squats, Twists
- Total Body Challenge
- Tricep Dips, Push-Ups, and Jump Squats
- Strong Arms and Abs Challenge
Have a safe and happy holiday.
xo
Let’s talk!
Have you ever done a plank challenge?
How long can you hold your plank?
Loading InLinkz ...Linking up with Annmarie and Nicole for Wild Workout Wednesday.
30 Comments
I have kind of fallen off the wagon with my planking! Great reason to start again 🙂 Thanks for the linkup
I fell off big time. And planks are so good for us!
Well, I can already hold a 5-minute plank, but I don’t do it very often. I’m all about planking, though, so I’ll be there “on the floor” with ya 😉
Excellent! 🙂 Can’t wait to see all your selfies!
This definitely looks a lot more doable than I was thinking it would be! 😛 It’d be awesome to be able to plank for 5 minutes!
Haha! Join the fun, Farrah!
I definitely need to up my plank game!
Me too. I hope you join!
Wow! 5 minutes seems like a really long time to hold a plank!!! Planking is definitely something I should do more often.
It is kind of long. But not too long when you slowly build up.
I love planks! Idk if I can commit to the challenge but it will be fun to see everyone’s posts!!!
So just last week a local buy broke the world record for holding a plank. 10 hours and 10 minutes. Ok then.
guy. Not buy. I hate my new laptop…
I saw that. Whhhhhhhy. Why would anyone want to do that?!
I’m digging this challenge! Great way to fit in an ab workout in the day!
Short and sweet. 🙂
I should definitely add more plank variations into my routine this is an easy way to get 5 minutes. Going to give it a try.
Excellent!!
I’ve been working on this lately! Currently at a 1:45. Great challenge!
Nice! I used to be up around 3 but now I’m back to 30 seconds.
I used to be a 2:30 planks, now 1:30 is challenging! I like how this plan builds up.
It definitely helps to have the slow build. 🙂
I do plank fairly often but I definitely can’t hold a plank for 5 minutes. And I probably never will. I’m ok with that. 🙂
Haha! But you should try. 🙂 Challenge yourself!
I have tried planking but not in ages.
This challenge sounds doable but I doubt I’ll get past 1 minute LOL
I think you’d be surprised at how long you can hold a plank when you add to it very slowly. I hope you join!
Great challenge Rachel! Looks like you’ve got LOTS of friends joining you!
I was wondering what the next challenge would be….nice! I am actually worried about my core since I haven’t really been working it, so I am going to do my best to make it through this challenge since I bombed last month, lol!
Whoa I don’t think I would ever make it 5 mins but I should try to follow along the best I can!
I’ve been on a plank streak since the first of the year but I usually hang out around the 1:30 or 2 mins. 5 minutes will be a great challenge!
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