January Plank Challenge (PlankAwayJanuary)

Welcome to the January Plank challenge, a simple yet effective daily challenge that will improve your core strength and endurance throughout January.

Whatever your fitness resolutions for the new year, 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.

There are three levels to choose from in this challenge, so you can pick the one that best fits your current fitness level. Each level features a different plank variation, as well as a progressively longer hold time.

Are you ready to get your fitness plans for the new year started?

Challenge starts in

What is a plank?

The plank is a bodyweight exercise that involves holding your body in a straight, stationary position while resting on your forearms and toes. It is a popular exercise for strengthening and toning the muscles in your core, including your abs, back, and hips. A staple of fitness and is often used during fitness tests and assessments.

5 Reasons to Plank Everyday

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. Or choose from these 28 Plank Variations

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

Scoring the Plank Challenge

The plank 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

Suggested Equipment

• GymBoss (sponsored 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 to or harder than the last. The challenge progresses in 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.

The Plank Exercise

A plank exercise is a bodyweight exercise that targets the muscles in the core, including the abdominal muscles, lower back muscles, and muscles in the pelvis. Planks are often included in workouts to improve overall core strength and stability.

There are 3 variations of the plank designed for the beginner, intermediate and advanced levels of fitness which you can choose from for this plank challenge.

• 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

PlankAwayJanuary Day 1

January Plank Challenge

The #Plankawayjanuary plank challenge is a fitness challenge that involves doing the plank exercise on a daily basis throughout the month of January. It is designed to help improve your core strength and endurance. The challenge involves three levels of difficulty, with each level corresponding to a different duration of the plank exercise.

On day one of the January plank challenge, Level 1 involves holding the plank for 10 seconds, Level 2 involves holding the plank for 20 seconds, and Level 3 involves holding the plank for 30 seconds.

The goal is to start at the level that is appropriate for your fitness level and gradually increase the duration as you get stronger. It is important to listen to your body and only do as much as you feel comfortable with, as overdoing it can lead to injury. By sticking to the challenge and gradually increasing the duration of your plank, you can improve your core strength and endurance and work towards a stronger, healthier you in the new year.

1st January Targets

Happy New Year! Day 1 of the #Plankawayjanuary plank challenge & just 10, 20 or 30 seconds. So New Year, New You? If you stick to this challenge, you’ll be on your way.

• Level 1 = 10 seconds
• Level 2 = 20 seconds
• Level 3 = 30 seconds

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 2

January Plank Challenge

Day 2 of the #Plankawayjanuary plank challenge is here, and it’s time for another 10, 20, or 30 seconds for your daily plank exercise. Whether you’re at Level 1, Level 2, or Level 3, it’s important to remember to listen to your body and only do as much as you feel comfortable with. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, but it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (10 seconds) may be a good place to begin. For those already used to regular exercise, Level 2 (20 seconds) or Level 3 (30 seconds) would be a good place to start. Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

By sticking to the #Plankawayjanuary plank challenge and gradually increasing the duration of your plank each day, you can work towards a stronger, healthier you in the new year. Keep it up and don’t forget to take breaks when you need them. Happy planking!

2nd January Targets

Day 2 of #Plankawayjanuary plank challenge and another 10, 20 or 30 seconds plank seconds today. We are breaking you gently depending on when your new year celebrations ended!

• Level 1 = 10 seconds
• Level 2 = 20 seconds
• Level 3 = 30 seconds

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 3

January Plank Challenge

It’s Day 3 of the #Plankawayjanuary plank challenge, and today’s goal is to do a 15, 30, or 45-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (15 seconds) may be a good place to begin. And for those who already regularly exercise, you can choose either Level 2 (30 seconds) or Level 3 (45 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

Today’s plank challenge is a great opportunity to get a quick, effective workout in before hitting the road for work. Take a few minutes to do your plank, and you’ll start your day off feeling energized and ready to tackle whatever comes your way. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

3rd January Targets

Day 3 of the #Plankawayjanuary plank challenge is a 15, 30 or 45 seconds plank today. Back at work and a shock to the system so do this before you hit the road.

• Level 1 = 15 seconds
• Level 2 = 30 seconds
• Level 3 = 45 seconds

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 4

January Plank Challenge

It’s Day 4 of the #Plankawayjanuary plank challenge, and today’s goal is to do another 15, 30, or 45-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (15 seconds) may be a good place to begin. For participants already exercising on a regular basis, choose either Level 2 (30 seconds) or Level 3 (45 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

The first week back after the holidays can be tough, but know that this little act of doing a daily plank is doing you good. It’s a small investment of time that can have big rewards in terms of improving your core strength and overall fitness. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

4th January Targets

Day 4 of #Plankawayjanuary plank challenge with another 15, 30 or 45 seconds plank today. So the first week back after the holidays is the hardest but know this little act is doing you good.

• Level 1 = 15 seconds
• Level 2 = 30 seconds
• Level 3 = 45 seconds

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 5

January Plank Challenge

Day 5 of the #Plankawayjanuary plank challenge is here, and today’s goal is to do a 20, 40, or 60-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (20 seconds) may be a good place to begin. Or if you are a frequent gym goer you can choose between Level 2 (40 seconds) or Level 3 (60 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

You may have set some new year’s resolutions for yourself, but the #Plankawayjanuary plank challenge is one that you can definitely keep. It’s a simple and effective way to improve your core strength and overall fitness, and it’s a commitment that you can easily fit into your daily routine. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

5th January Targets

Day 5 of the #Plankawayjanuary plank challenge is a 20, 40 or 60 seconds plank today. You may have set yourself some new year’s resolutions but this one you can keep!

• Level 1 = 20 seconds
• Level 2 = 40 seconds
• Level 3 = 60 seconds (1 min)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 6

January Plank Challenge

Day 6 of the #plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 20, 40, or 60-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (20 seconds) may be a good place to begin. Or choose between Level 2 (40 seconds) or Level 3 (60 seconds) if you are already used to exercise. Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

It’s true that small things can make a big impact, and the #plankawayjanuary plank challenge is a great example of that. By committing to just a few minutes of plank each day, you can improve your core strength and overall fitness in a simple and achievable way. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

6th January Targets

Day 6 of #plankawayjanuary plank challenge and another 20, 40 or 60 seconds plank. Small things make a big impact. It doesn’t need to be complicated, just achievable.

• Level 1 = 20 seconds
• Level 2 = 40 seconds
• Level 3 = 60 seconds (1min)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 7

January Plank Challenge

Day 7 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 30, 60, or 90-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (30 seconds) may be a good place to begin. Or if you are feeling stronger, you can increase the duration with Level 2 (60 seconds) or Level 3 (90 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

Congratulations on completing the first week of the #Plankawayjanuary plank challenge! You should be proud of yourself for sticking to the challenge and gradually increasing the duration of your plank each day. It may not have been too difficult so far, but don’t get complacent – the challenge will get harder as the month goes on. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

7th January Targets

Day 7 of the #Plankawayjanuary plank challenge and it’s a 30, 60 or 90 seconds plank today. The first week is ‘done & dusted’. Well done but let’s be honest it wasn’t that hard. That’s to come 😉

• Level 1 = 30 seconds
• Level 2 = 60 seconds (1min)
• Level 3 = 90 seconds (1min 30s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 8

January Plank Challenge

Day 8 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 35, 70, or 105-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (35 seconds) may be a good place to begin. As you get stronger, you can increase the duration at Level 2 (70 seconds) or Level 3 (105 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

It’s important to remember that the #Plankawayjanuary plank challenge is designed to build you up gradually so that you can reach your goal of improving your core strength and endurance. Don’t worry if you’re finding it easy so far – the challenge will get harder as the month goes on. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

8th January Targets

Day 8 of #Plankawayjanuary plank challenge with a 35, 70 or 105 seconds plank. We are building you up so that you can reach your goal, so don’t fret if you are finding it easy!

• Level 1 = 35 seconds
• Level 2 = 70 seconds (1min 10s)
• Level 3 = 105 seconds (1min 45s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 9

January Plank Challenge

Day 9 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 35, 70, or 105-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (35 seconds) may be a good place to begin. Or if that sounds easy, choose between Level 2 (70 seconds) or Level 3 (105 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

Holding your own body weight in the plank position is no easy feat, and it’s important to remember that it’s you against yourself only. Don’t compare your progress to anyone else’s – just focus on your own progress and work towards gradually increasing the duration of your plank. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

9th January Targets

Day 9 of the #Plankawayjanuary plank challenge and again it’s a 35, 70 or 105 seconds plank to get down and do today. Holding your own body weight is no easy test & it’s you against you only.

• Level 1 = 35 seconds
• Level 2 = 70 seconds (1min 10s)
• Level 3 = 105 seconds (1min 45s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 10

January Plank Challenge

Day 10 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 40, 80, or 120-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (40 seconds) may be a good place to begin. or up the intensity with Level 2 (80 seconds) or Level 3 (120 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

It’s important to remember to breathe and keep a straight line from your heels to your shoulders as you do the plank. Avoid creating a pyramid shape with your body by sagging or arching your back – this can put unnecessary strain on your spine and lead to injury. Keep your core muscles engaged and try to maintain good form throughout the exercise. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

10th January Targets

Day 10 of the #Plankawayjanuary plank challenge and a short 40, 80 or 120 seconds plank. Remember to breathe and keep a straight line from heels to shoulder (no pyramids!)

• Level 1 = 40 seconds
• Level 2 = 80 seconds (1min 20s)
• Level 3 = 120 seconds (2min)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 11

January Plank Challenge

Day 11 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 40, 80, or 120-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (40 seconds) may be a good place to begin. Or for those already exercising, choose between Level 2 (80 seconds) or Level 3 (120 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

Congratulations on making it to Day 11 of the #Plankawayjanuary plank challenge! By now, you have already quadrupled your first day’s target, and you may not have even noticed. Good job – you are well on your way to improving your core strength and endurance. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

11th January Targets

Day 11 of the #Plankawayjanuary plank challenge with a. 40, 80 or 120 seconds plank today. So by now, you have already quadrupled your first day’s target. Good job and you didn’t even notice!

• Level 1 = 40 seconds
• Level 2 = 80 seconds (1min 20s)
• Level 3 = 120 seconds (2min)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 12

January Plank Challenge

Day 12 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 45, 90, or 135-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (45 seconds) may be a good place to begin. Or if you are a regular gym goer, choose between Level 2 (90 seconds) or Level 3 (135 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

It’s natural to feel a burning sensation as you hold the plank position for an extended period of time, but try not to let it get to you. Just focus on your breathing and try to maintain good form as you hold the plank. Remember that the burn is a sign that you are working your muscles and improving your core strength and endurance. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

12th January Targets

Day 12 of the #Plankawayjanuary plank challenge and it’s a 45, 90 or 135 seconds plank today! Try not to think about the burning and just breathe!

• Level 1 = 45 seconds
• Level 2 = 90 seconds (1min 30s)
• Level 3 = 135 seconds (2min 15s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 13

January Plank Challenge

Day 13 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 45, 90, or 135-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increase the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (45 seconds) may be a good place to begin. For stronger participants, you can increase the duration with Level 2 (90 seconds) or Level 3 (135 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

While some people may consider Friday the 13th to be unlucky, for you, it’s another day to do the plank exercise and improve your core strength and endurance. Welcome to the #Plankawayjanuary plank challenge! Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

13th January Targets

Day 13 of the #Plankawayjanuary plank challenge, It may be unlucky for some today but for you, it’s another plank! How lucky are you! Welcome! 🙂

• Level 1 = 45 seconds
• Level 2 = 90s (1m 30s)
• Level 3 = 135s (2m 15s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 14

January Plank Challenge

Day 14 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 55, 110, or 165-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (55 seconds) may be a good place to begin. Or ramp it up with Level 2 (110 seconds) or Level 3 (165 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

Congratulations on completing two weeks of the #Plankawayjanuary plank challenge! You are almost halfway through the challenge, and it’s amazing how quickly the time has flown by. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

14th January Targets

Day 14 of the #Plankawayjanuary another 55, 110 or 165 seconds plank today. Two weeks ‘done’ and almost halfway through the challenge already. I know, it’s flown by!

• Level 1 = 55 seconds
• Level 2 = 110 seconds (1min 50s)
• Level 3 = 165 seconds (2min 45s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 15

January Plank Challenge

Day 15 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 60, 120, or 180-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (60 seconds) may be a good place to begin. Or if you are feeling strong, you can increase the duration with Level 2 (120 seconds) or Level 3 (180 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

While it may be tempting to celebrate your progress with something more exciting than a plank exercise, try to focus on the task at hand and give it your all. You can always celebrate your achievement after you’ve completed the plank for the day. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

15th January Targets

Day 15 of the #Plankawayjanuary plank challenge with 60, 120 or 180 seconds plank to get down and party to! Oh okay, just a plank will suffice today. You can celebrate when you’ve done it!

• Level 1 = 60 seconds (1min)
• Level 2 = 120 seconds (2min)
• Level 3 = 180 seconds (3min)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 16

January Plank Challenge

Day 16 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 60, 120, or 180-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (60 seconds) may be a good place to begin. Or increase the duration to Level 2 (120 seconds) or Level 3 (180 seconds) if you want a harder challenge. Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

By now, you should be familiar with the pattern of the #Plankawayjanuary plank challenge, and you can see the benefits of the exercise as your shoulders, abs, and thighs get stronger. Good time management is key to achieving your fitness goals, and incorporating the plank exercise into your daily routine is a great way to make the most of your time. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

16th January Targets

Day 16 of the #Plankawayjanuary plank challenge and you know the pattern now so it’s another 60, 120 or 180 seconds plank to get firmer from the inside out. Shoulders, abs & thighs getting stronger. Now that’s good time management

• Level 1 = 60 seconds (1min)
• Level 2 = 120 seconds (2min)
• Level 3 = 180 seconds (3min)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 17

January Plank Challenge

Day 17 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 65, 130, or 195-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (65 seconds) may be a good place to begin. As you get stronger, you can increase the duration with Level 2 (130 seconds) or Level 3 (195 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

Today’s plank challenge is what you have been working up for, so make sure to enjoy every second of it. Don’t rush through the exercise – take your time and focus on maintaining good form and proper breathing. Remember to take breaks when you need them, and don’t push yourself beyond your limits. Happy planking!

17th January Targets

Day 17 of the #Plankawayjanuary plank challenge with 65, 130 or 195 seconds plank today. It’s what you’ve been working up for so enjoy every second of it.

• Level 1 = 65 seconds (1min 5s)
• Level 2 = 130 seconds (2min 15s)
• Level 3 = 195 seconds (3min 15s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 18

January Plank Challenge

Day 18 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 65, 130, or 195-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (65 seconds) may be a good place to begin. Or increase the duration to Level 2 (130 seconds) or Level 3 (195 seconds) if you are already used to the plank exercise. Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

It’s natural to feel intimidated by the length of time required for the plank exercise, but remember that it’s all mind over matter. You are mentally prepared for the challenge, and you have the strength and determination to succeed. Don’t let the seconds scare you – just focus on maintaining good form and proper breathing as you hold the plank position. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

18th January Targets

Day 18 of the #Plankawayjanuary plank challenge and today it’s a 65, 130 or 195 seconds plank today. Looks worse in seconds don’t you think? It’s all mind over matter & you are mentally there.

• Level 1 = 65 seconds (1min 5s)
• Level 2 = 130 seconds (2min 10s)
• Level 3 = 195 seconds (3min 15s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 19

January Plank Challenge

Day 19 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 70, 140, or 210-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (70 seconds) may be a good place to begin. Or challenge yourself further to increase the duration to Level 2 (140 seconds) or Level 3 (210 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

As you enter the last two weeks of the #Plankawayjanuary plank challenge, you may notice a steady climb in the duration of the plank exercise. Don’t let this discourage you – remember that you are stronger than you think, and you have the strength and determination to succeed. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

19th January Targets

Day 19 of the #Plankawayjanuary plank challenge and another 70, 140 or 210 seconds plank. Into your last 2 weeks so the steady climb has begun but you are stronger than you think

• Level 1 = 70 seconds (1min 10s)
• Level 2 = 140 seconds (2min 20s)
• Level 3 = 210 seconds (3min 30s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 20

January Plank Challenge

Day 20 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 70, 140, or 210-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (70 seconds) may be a good place to begin. Or increase the duration to Level 2 (140 seconds) or Level 3 (210 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

While the plank exercise is certainly a physical challenge, it is also a mental one. Remember to focus on your breath and try to clear your mind of distractions as you hold the plank position. This will help you stay present and focused, and can even help to reduce stress and improve your overall well-being. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

20th January Targets

Day 20 of the #Plankawayjanuary plank challenge with a 70, 140 or 210 seconds plank to get done. This is a mental challenge as much as a physical one. Just remember to breathe and focus.

• Level 1 = 70 seconds (1min 10s)
• Level 2 = 140 seconds (2min 20s)
• Level 3 = 210 seconds (3min 30s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 21

January Plank Challenge

Day 21 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do an 80, 160, or 240-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (80 seconds) may be a good place to begin. If this feels easy, ramp it up to Level 2 (160 seconds) or Level 3 (240 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

As you finish up week 3 of the #Plankawayjanuary plank challenge, you may notice that the exercise is getting harder. But remember that you are getting stronger as well, not just physically but also mentally. A stronger core makes your whole body more solid and stable and can improve your overall fitness and performance in other activities. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

21st January Targets

Day 21 of the #Plankawayjanuary and we’re finishing week 3 off with an 80, 160 or 240 seconds plank. We know it’s getting harder but so are you inside! A stronger core makes your whole body solid.

• Level 1 = 80 seconds (1min 20s)
• Level 2 = 160 seconds (2min 40s)
• Level 3 = 240 seconds (4min)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 22

January Plank Challenge

Day 22 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do an 85, 170, or 255-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (85 seconds) may be a good place to begin. Feeling easy?, then you can increase the duration to Level 2 (170 seconds) or Level 3 (255 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

Remember that the plank exercise only requires a small amount of time out of your day, but it can have a big impact on your fitness and well-being. Don’t let time be an excuse – just set aside a few minutes each day to do the plank, and you will start to feel the benefits almost immediately. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

22nd January Targets

Day 22 of the #Plankawayjanuary plank challenge and you’ve got an 85, 170 or 255 seconds plank todo. Just a small amount of time out of your day to get yourself feeling fitter

• Level 1 = 85 seconds (1min 25s)
• Level 2 = 170 seconds (2min 50s)
• Level 3 = 255 seconds (4min 15s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 23

January Plank Challenge

Day 23 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do an 85, 170, or 255-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (85 seconds) may be a good place to begin. And if you are still feeling strong, continue to increase the duration with Level 2 (170 seconds) or Level 3 (255 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

As you do the plank exercise, you may start to feel the burn in your muscles. This is completely normal and is a sign that your muscles are working hard. To help alleviate this discomfort, remember to take deep breaths and try to get as much oxygen into your body as possible. This can help to reduce the burn and improve your overall endurance. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

23rd January Targets

Day 23 of the #Plankawayjanuary plank challenge and it’s an 85, 170 or 255 seconds plank to feel the high before you crash! Getting oxygen in will help with the pain, sorry we mean burn!

• Level 1 = 85 seconds (1min 25s)
• Level 2 = 170 seconds (2min 50s)
• Level 3 = 255 seconds (4min)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 24

January Plank Challenge

Day 24 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 90, 180, or 270-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (90 seconds) may be a good place to begin. And if you have steamed through this time, continue to increase the duration to Level 2 (180 seconds) or Level 3 (270 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

As you enter the final week of the #Plankawayjanuary plank challenge, it’s important to stay motivated and focused. Remember that you have come this far, and you only have a few more days left to reach your goal. Don’t let yourself regret not finishing – just keep going and do your best. You can do it! Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

24th January Targets

Day 24 of the #Plankawayjanuary plank challenge and it’s a 90, 180 or 270 seconds plank. One week to go so you must keep going to say yes you’ve done it. Don’t regret it, just do

• Level 1 = 90 seconds (1min 30s)
• Level 2 = 180 seconds (3min)
• Level 3 = 270 seconds (4min 30s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 25

January Plank Challenge

Day 25 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 90, 180, or 270-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (90 seconds) may be a good place to begin. Or up the intensity with Level 2 (180 seconds) and Level 3 (270 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

It’s amazing how such a short amount of time spent doing the plank exercise can have such a huge benefit on your core muscles. By doing the plank, you are strengthening and toning your abs, back, and hips, which can help to improve your overall fitness and stability. So take a few minutes out of your day to do the plank, and you’ll be on your way to super abs in no time! Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

25th January Targets

Day 25 of the #Plankawayjanuary plank challenge with 90, 180 or 270 seconds of tummy toning to get done today. Such a short amount of time for such a huge benefit of super abs.

• Level 1 = 90 seconds (1min 30s)
• Level 2 = 180 seconds (3min)
• Level 3 = 270 seconds (4min 30s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 26

January Plank Challenge

Day 26 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 95, 190, or 285-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (95 seconds) may be a good place to begin. Or increase the duration to Level 2 (190 seconds) or Level 3 (285 seconds) if you want a tougher challenge. Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

It can be challenging to push through the final days of the #Plankawayjanuary plank challenge, but it’s important to focus on the big picture and remember why you started in the first place. You are just 5 days away from your goal, and with a little bit of determination and focus, you can reach it. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

26th January Targets

Day 26 of the #Plankawayjanuary plank challenge is a challenging 95, 190 or 285 seconds plank Come on and focus on the big picture, you are just 5 days away from your goal

• Level 1 = 95 seconds (1min 35s)
• Level 2 = 190 seconds (3min 10s)
• Level 3 = 285 seconds (4min 45s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 27

January Plank Challenge

Day 27 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 95, 190, or 285-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (95 seconds) may be a good place to begin. And if this feels easy, increase the duration to Level 2 (190 seconds) or Level 3 (285 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

It’s no secret that the plank can be a challenging exercise, especially as you increase the duration. That’s why it’s important to remember to breathe and focus on your form as you hold the plank position. Taking deep, controlled breaths can help you to stay calm and maintain good form, even when the burn starts to set in. So remember to breathe, focus, and keep going – you’ve got this! Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

27th January Targets

Day 27 of the #Plankawayjanuary plank challenge and it’s no walk in the park anymore, today it’s a 95, 190 or 285 seconds plank. Remember to breathe!

• Level 1 = 95 seconds (1min 35s)
• Level 2 = 190 seconds (3min 10s)
• Level 3 = 285 seconds (4min 45s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 28

January Plank Challenge

Day 28 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 105, 210, or 315-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increasing the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (105 seconds) may be a good place to begin. Challenge yourself further by increasing the duration to Level 2 (210 seconds) or Level 3 (315 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

For just a short space of time, take a moment to be still and focus on the plank exercise. The rest of the day, you can run around like crazy and tackle all of your tasks with energy and determination. But for now, take a few minutes to strengthen and tone your core muscles, and you’ll be ready to tackle whatever comes your way. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

28th January Targets

Day 28 of the #Plankawayjanuary plank challenge and you’ve got a 105, 210 or 315 seconds plank to do. For this short space of time be still, the rest of the day you can run around like crazy

• Level 1 = 105 seconds (1min 45s)
• Level 2 = 210 seconds (3min 30s)
• Level 3 = 315 seconds (5min 15s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 29

January Plank Challenge

Day 29 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 110, 220, or 330-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increase the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (110 seconds) may be a good place to begin. Or you can continue to increase the duration to Level 2 (220 seconds) or Level 3 (330 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

Today’s plank challenge is definitely a challenge, but that’s what makes it so rewarding. Try to get this done in one go, and push yourself to see just how far you can go. Remember to breathe and focus, and you’ll be able to power through and complete the plank. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking!

29th January Targets

Day 29 of the #Plankawayjanuary plank challenge, now it’s a challenge. Today your targets are 110, 220 or 330 seconds. Try to get this done in one go. You can do it.

• Level 1 = 110 seconds (1min 50s)
• Level 2 = 220 seconds (3min 40s)
• Level 3 = 330 seconds (5min 30s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 30

January Plank Challenge

Congratulations on making it to Day 30 of the #Plankawayjanuary plank challenge! Today’s goal is to do a 115, 230, or 345-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increase the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (115 seconds) may be a good place to begin. Continue to increase the duration to Level 2 (230 seconds) or Level 3 (345 seconds) for those extra points. Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

You’ve come a long way in this challenge, and tomorrow is your last day. Keep pushing yourself and remember to take breaks when you need them. You’ve got this, and you should be proud of yourself for making it this far. Happy planking!

30th January Targets

Day 30 of the #Plankawayjanuary plank challenge & it’s almost over. But first, it’s a 115, 230 or 345 seconds plank.

• Level 1 = 115 seconds (1min 55s)
• Level 2 = 230 seconds (3min 50s)
• Level 3 = 345 seconds (5min 45s)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points

PlankAwayJanuary Day 31

January Plank Challenge

Congratulations on making it to the final day of the #Plankawayjanuary plank challenge! Today’s goal is to do a 120, 240, or 360-second plank, depending on your fitness level. The plank is a great exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s important to start slowly and gradually increase the duration as you get stronger to avoid injury.

If you’re just starting out with the plank exercise, Level 1 (120 seconds) may be a good place to begin. And grab those extra points by increaseing the duration to Level 2 (240 seconds) or Level 3 (360 seconds). Remember to keep your body in a straight line and avoid sagging or arching your back as you hold the plank position. Keep your core muscles engaged and try to maintain good form throughout the exercise.

This has been a great challenge, and you should be proud of yourself for making it this far. You’ve put in a lot of hard work and dedication to improving your core strength and endurance, and the results are surely starting to show. Keep up the good work, and don’t forget to take breaks when you need them. Happy planking, and congratulations on completing the #Plankawayjanuary plank challenge!

31st January Targets

Day 31 of the #Plankawayjanuary plank challenge is your last day of this challenge. Go out with a bang with 120, 240 or 360 seconds plank. Go on & smash it!

• Level 1 = 120 seconds (2min)
• Level 2 = 240 seconds (4min)
• Level 3 = 360 seconds (6min)

BONUS Points

• Half Plank | +1 points
• Full Plank (on forearms or straight arms) | + 2 points
• Plank Up/Downs | +3 points