The plank has become the number one reason for mediocrity when it comes to functional ab strength. – Jeff Cavaliere, Pro Athlete Trainer & Physical Therapist
Last semester was a whirlwind of Knocking Out Prerequisites for PT School, doing observation hours, and visiting with family & friends before making the move to North Dakota – which was all a success.
However, I let my fitness slip, and now I’m way more out of shape than I’m used to, and I literally feel like Snorlax… So, back in December I decided to create a Plank Challenge to get back in the game.
[THROWBACK] Even though I’ve been a die hard Wake Planker it’s just not enough for fitness – Not even close!
I started reading all about core strength and learned a ton. I now look at planks a little differently than I used to, which is why I am expanding to not only a challenge, but a plank challenge SERIES.
Turns out we can’t just be okay with straight up planking all the time.
I want to challenge myself to THINK BIGGER this year and this project is one way to do it! The series will consist of a beginner, an intermediate, and an advanced challenge. I believe that if I keep up with the series, then I’ll get stronger and be less prone to injury.
If you can hold this position for a minute, you don’t need to be doing static planks anymore. – Jeff Cavaliere, Pro Athlete Trainer & Physical Therapist
Jeff Cavaliere is a Pro Athlete Trainer & Physical Therapist. If you like working out you will love his YouTube channel: AthleanX. I am OBSESSED. He changed the way I think of core strength – there is so much more that I need to add to my routine (like rotations, anti-rotations(yes, that’s a thing – I just found out!)).
[PRE-PT STUDENTS] You will probably like him too because he has a bunch of videos where he uses markers to draw on his own body to explain which muscles are engaged based on the movement/grip/body position!
Let’s get into the Beginner challenge details:
Who? This is for anyone who needs to work their way up to a 1 minute plank. Feel free to modify as needed.
Why? Once it is easy to do a 1 minute plank, I will level up to the Intermediate Plank Challenge.
When? This is a fun & quick little challenge lasting 20 days.
Here are links to some videos I found on YouTube that teach you how to do the exercises for the challenge:
1. Static Plank — Video Instructions
2. Shoulder Taps — Video Instructions
3. Plank Jacks — Video Instructions
4. Static Side Plank — Video Instructions
[DO IT RIGHT, KEEEP IT TIGHT] Gotta remember to keep my abs TIGHT during these movements.
Since I’m starting the challenge tomorrow, I should be done with it on Feb 1. I’ll be sure to let you guys know how it goes & if you do it with me, I hope you update me too! I am totally open to you guys keeping me accountable :))
If you want the Word document or Google Docs version of the plank challenge, then just lmk & I’ll email you a copy!
I’m going to challenge myself to do these 3 times a day.
Example: Day 1, I will do 3 sets of a 30 second plank, and 3 sets of a 30 second side plank on both sides. I’ll do one set before breakfast, one set before lunch, and one set before dinner. 3 sets total for the day.
Day 1: Plank 30s, Side Plank 30s (both sides)
Day 2: Plank 30s, Shoulder Taps 10 (each time you tap a shoulder = 1)
Day 3: Plank 30s, Side Plank 30s
Day 4: Side Plank 30s, Plank Jacks 6
Day 5: Plank 30s, Shoulder Taps 6
Day 6: Plank 40s, Shoulder Taps 6
Day 7: Plank 45s
Day 8: Side Plank 40s, Plank Jacks 8
Day 9: Plank 20s, Shoulder Taps 20
Day 10: Plank 20s, Plank Jacks 10
Day 11: Side Plank 45s
Day 12: Plank 1min
Day 13: Side Plank 40s, Plank Jacks 10
Day 14: Plank 45s, Shoulder Taps 6
Day 15: Plank 1min, Side Plank 40s
Day 16: Plank 30s, Shoulder Taps 10, Plank Jacks 10
Day 17: Side Plank 30s, Shoulder Taps 20
Day 18: Plank 45s, Side Plank 45s
Day19: Plank 30s, Shoulder Taps 12, Plank Jacks 12
Day 20: Plank 1min, Side Plank 1min
I’m off to make a cup of magnesium tea (Natural Calm is the best thing ever) & then jump in a bucket of coconut oil. It is -34 degrees here and I have been applying oils nonstop to keep moisturized. I also have to get ready for tomorrow. It’s a work day and I am having fun coming up with professional work outfits. I have never had a job where I needed professional looking clothes, so it has been a nice change. I’ll probably go shopping for more options soon :))
Are you going to do the Beginner Plank Challenge with me?
What do you think of the Beginner challenge so far? Too easy? Too hard?
Where do you shop for professional work clothes?
I play all day on Snap & Twitter!
Come say hi :))