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Home Get FitChallenges28 Day Challenges28 Day Plank Challenge
28 Day Challenges28 Day Plank Challenge

28 Day Plank Challenge

by doctorjeal February 22, 2019
by doctorjeal February 22, 2019 2 comments 5 minutes read
Plank Exercise Challenge
33.6K

Table of Contents

      • Want to join the January Plank Challenge?
  • What is a plank
    • Plank Fitness Test
  • Plank Challenge Target Guide #Plankawaychallenge
  • Scoring the Plank Challenge
    • 28 Day Plank Challenge Scoring Sheet 76.03 KB 35 downloads
    • Equipment
  • Programme Design
    • 28 Day Plank Challenge Target Table
      • Ready to commit?
  • The Plank Exercise
      • Key Points
    • Beginner – Half Plank (from knees) 
    • Regular – Forearm Plank or Straight Arm Plank
    • Plank Up Downs

Welcome to the 28 Day Plank Challenge, this challenge is the sister challenge of the January Plank challenge, a simple yet effective daily challenge that will improve your core strength and endurance that can be started at any time.

Add this challenge into the mix for daily inspiration and a challenge to keep you focused. This challenge only takes a short time each day, furthermore, my challenges are designed not only to challenge you but to create healthy and active habits that you can continue. You’ll soon learn you don’t need to invest vast amounts of time into exercise however you do need to be consistent.

This challenge is staggered & progressively increases in time throughout the month. there are 3 levels to choose from together with three different plank variations.

Want to join the January Plank Challenge?

Find out more about the sister challenge and join the January Plank Challenge.

Click here to get started today

What is a plank

The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment. A staple of fitness and often used during fitness tests and assessments.

Often also referred to as a prone bridge it is a simple static exercise that will work every part of your core and your whole body as you maintain a rigid position.

Visually the plank is a bridge supported on your toes and forearms, a straight line from your heels to your shoulders. As a result, It looks so simple that you’d think it was easy, it is not. Consequently, you’ll find the plank in almost any fitness programme and that is because it is highly effective and works a fundamental muscle group, your core.

Title photo showing a women performing a plank exercise with text saying 28 day plank challenge
28 Day Plank Challenge

Plank Fitness Test

The January Plank challenge is progressive and you should notice some gains throughout the month. To start off you should test your current core strength with a Plank test. This simple test will give you an idea of where you are now, this can be compared when conducting the same test at the end of the challenge. The result of the test will help you choose the plank variation to do during the challenge.

To conduct the test:

  • Have a stopwatch ready or a friend with a stopwatch.
  • Get into the plank position.
  • Hold the plank for as long as you can.
  • Stop the test when you fail or you reach 2 minutes.

Choose the Plank variation based on your initial Plank Test result

  • Under 30 seconds – Choose the Beginner variation (Half Plank).
  • 30 seconds up to 1 minute 30 seconds – Choose the Regular plank on forearms or with straight arms.
  • 1 minute 30 seconds and above – Choose the Plank/Up Down variation for a dynamic plank. Alternatively, you could use an unstable platform such as a BOSU, Balance Pod or Fitness Ball and place your feet upon them creating a more demanding static Plank exercise.

Test your progress with a follow-up Plank Test at the end of the month

After a month of regular planking, you should be feeling stronger with more endurance in your core and stabilizing muscles. To find out how you have improved, repeat the test you conducted at the start of the month. The test should be exactly the same conditions, same plank variation etc. 


Plank Challenge Target Guide #Plankawaychallenge

28 Day Plank Challenge Target Guide
28 Day Plank Challenge Target Guide

Scoring the Plank Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

TARGET LEVELPOINTSEXERCISE LEVELPOINTS
Level 1 1 point Easy (Half Plank) + 1 point
Level 22 pointsModerate (Full Blank) + 2 points
Level 33 pointsAdvanced (UP/Downs) + 3 points
Scoring Chart for 28 Day Plank Challenge
Icon

28 Day Plank Challenge Scoring Sheet 76.03 KB 35 downloads

The scoring sheet to be used with the 28 Day Plank Challenge    …
Download

Equipment

  • GymBoss (I earn commission from tsponsored link via Amazon.co.uk)
  • Exercise Matt (sponsored link via Amazon.co.uk)

GymBoss, the Number One Tool you Need to Time your HIIT Intervals

Programme Design

I have designed this challenge as a progressive ascending pyramid, in simple turns, each day is equal or harder than the last. The challenge progresses at small steps enabling you to become stronger as you go through the month. The challenge has two-day steps where we keep to the same target for two days (we can call this acclimatization if you like). It’s all to get you up to your target time at the end of the month, in a safe, effective and progressive manner.


28 Day Plank Challenge Target Table

Day level 1 level 2 level 3
1 10 20 30
2 10 20 30
3 15 30 45
4 15 30 45
5 20 40 60
6 20 40 60
7 30 60 90
8 35 70 105
9 35 70 105
10 40 80 120
11 40 80 120
12 45 90 135
13 45 90 135
14 55 110 165
15 60 120 180
16 60 120 180
17 65 130 195
18 65 130 195
19 70 140 210
20 70 140 210
21 80 160 240
22 85 170 255
23 85 170 255
24 90 180 270
25 90 180 270
26 95 190 285
27 95 190 285
28 105 210 315
Generated by wpDataTables

Ready to commit?

Tweet this and add some accountability, and why not get some friends to join you too.

Did you know? you are much more likely to achieve your goals if you share them with your friends and also get them to join you.

I'm doing a #28DayPlankChallenge and you can join me for free. A daily Plank Challenge to keep me motivated. Share on X

The Plank Exercise

There are 3 variations of the plank designed for the beginner, intermediate and advanced level of fitness.

  • Beginner – Half Plank
  • Intermediate – Forearm or Straight Arm Plank
  • Advanced – Plank Up Downs

Want more? Check out my 28 Plank Variations

Key Points

  • Keep neutral spine alignment
  • Maintain a straight line through shoulders, hips, knees & ankles
  • Maintain abdominal tension
  • Remember to breath

Beginner – Half Plank (from knees) 

Half Plank exercise provided by diet.com

Regular – Forearm Plank or Straight Arm Plank

Fore Arm Plank Exercise provided by BeachBody

Plank Up Downs

Plank Up-Down Exercise courtesy of DareBee.com

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doctorjeal

I’m a fitness and business expert, passionate about health and fitness and helping people get more active. I’ve built many fitness challenges and workouts. I love waking, getting outside, and gardening.

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2 comments

5 Reasons to Plank Everyday | October 15, 2019 - 7:20 am

[…] it’a not January, check out the 28 Day Plank Challenge and start […]

Reply
January Plank Challenge (PlankAwayJanuary) | DoctorJeal December 26, 2019 - 12:25 pm

[…] Click here to get started today […]

Reply

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DoctorJeal
  • About Me
    • Partners
      • Recommended Products & Services
      • Guest Posting
    • Portfolio
      • Websites
      • Published Articles
      • Photos
    • Contact Me
    • Shop
      • Blogging & Articles
      • Ebooks
  • Get Fit
    • Workouts
    • Challenges
      • Exercise Challenge Scoring Sheets
      • Monthly Challenges
        • January ‘Plank’ Challenge
        • February ‘Burpee’ Challenge
        • March ‘Push Up’ Challenge
        • April ‘Abs’ Challenge
        • May ‘Spotty Dog’ Challenge
        • June ‘Step’ Challenge
        • July ‘NO Alcohol’ Challenge
        • August ‘Squat Thrust’ Challenge
        • September ‘Skipping’ Challenge
        • October ‘Squat’ Challenge
        • November ‘Lunge’ Challenge
        • December ‘Star Jump’ Challenge
      • 28 Day Challenges
        • 28 Day Plank Challenge
        • 28 Day Burpee Challenge
        • 28 Day Push Up Challenge
        • 28 Day Abs Challenge
        • 28 Day Spotty Dog Challenge
        • 28 Day Step Challenge
        • 28 Day Squat Thrust Challenge
        • 28 Day Skipping Challenge
        • 28 Day Squats Challenge
        • 28 Day Lunge Challenge
        • 28 Day Star Jump Challenge
  • Articles
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      • My Downloads
    • Bootcamp Ideas
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      • Forms to Download
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