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 to the mix for daily inspiration and to keep you focused. This challenge only takes a short time each day; furthermore, my challenges are designed not only to challenge you but also to create healthy, active habits 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 and a progressively longer hold time.
What is the January Plank Challenge?
The January Plank challenge is a fitness challenge that involves doing the plank exercise daily throughout January. The plank is an exercise that involves holding your body in a straight, stationary position while resting on your forearms and toes. It is an effective way to strengthen and tone your core, including your abs, back, and hips. It can also improve your endurance and overall physical fitness. To participate in the January Plank challenge, you need to do the plank exercise every day for the target duration.
As always, when exercising, it is essential to listen to your body and only do as much as you feel comfortable with. The January Plank challenge is a simple and effective way to improve your core strength and endurance, and can be a great way to kick off the new year with a healthy and active lifestyle.
Are you ready to start your fitness plans for the new year?
Missed the January Plank Challenge?
Don’t worry, get started today with the 28 Day Plank Challenge.
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 your core, including your abs, back, and hips. A staple of fitness, often used during fitness tests and assessments.
Often referred to as a prone bridge, it is a simple static exercise that works 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, but it is not. Consequently, you’ll find the plank in almost any fitness programme, because it is highly effective and targets a fundamental muscle group: your core.
Plank Fitness Test
The January Plank challenge is progressive, and you should notice some gains throughout the month. To start, test your current core strength with a Plank test. This simple test will give you an idea of where you are now, which you can compare with when you conduct 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 have a friend with one.
- Get into the plank position.
- Hold the plank for as long as you can.
- Stop the test when you fail or when 2 minutes have passed.
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 thePlank/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 it, 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 stabilising muscles. To find out how you have improved, repeat the test you conducted at the start of the month. The test should be conducted under precisely the same conditions, with the same plank variation, etc.
Plank Challenge Target Guide #Plankawaychallenge
Scoring the Plank Challenge
| TARGET LEVEL | POINTS | EXERCISE LEVEL | POINTS |
| Level 1 | 1 point | Easy (Half Plank) | + 1 point |
| Level 2 | 2 points | Moderate (Full Blank) | + 2 points |
| Level 3 | 3 points | Advanced (UP/Downs) | + 3 points |
The plank challenge is split into three levels, and you can track 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. Use the free-scoring sheet available for download below to track your progress and tally your total score for the month
🧮 Scoring Formula
Daily Score=Target Level Points+Exercise Variation Points
📊 Example Scenarios
| Day | Target Level | Exercise Variation | Points (Target) | Points (Variation) | Total Daily Score |
|---|---|---|---|---|---|
| 1 | Level 1 | Half Plank | 1 | 1 | 2 |
| 2 | Level 2 | Full Plank | 2 | 2 | 4 |
| 3 | Level 3 | Up/Downs | 3 | 3 | 6 |
| 4 | Level 2 | Half Plank | 2 | 1 | 3 |
| 5 | Level 3 | Full Plank | 3 | 2 | 5 |
January Plank Exercise Challenge Scoring Sheet (PlankAwayJanuary) 80 KB 31 downloads
Download the January Plank Challenge scoring sheet and score your challenge every…Suggested Equipment
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Programme Design
I have designed this challenge as a progressive, ascending pyramid with simple turns; each day is either as challenging or more challenging than the last. The challenge progresses in small steps, helping you get 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 acclimatisation if you like). It’s all about getting you up to your target time at the end of the month, in a safe, effective, and progressive manner.
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I'm doing #PlankAwayJanuary, and you can join me for free—a daily Plank Challenge to keep me motivated. Share on XThe Plank Exercise
A plank exercise is a bodyweight exercise that targets the core, including the abdominal, lower back, and pelvic muscles. Planks are often included in workouts to improve overall core strength and stability.
There are three 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 breathe
Plank Challenge Variation at level 1
Beginner – Half Plank (from knees)
The beginner plank variation for this plank challenge features a modified plank or a half plank suitable for beginners and those new to exercise. It is a less intense version of the plank exercise. Yet a daily commitment to the plank challenge will enable you to improve your core strength and stability.
A half plank, also known as a modified plank, is a variation of the traditional plank that targets the core, including the abdominal, oblique, and lower back muscles. It is a great exercise for those who are new to planks or who want to modify the traditional plank to make it easier or more challenging.
To do a half plank exercise, start by getting into a plank position with your feet side by side and your elbow resting on the ground. Your body should be in a straight line from your head to your feet.
Plank Challenge Variation at level 2
Regular – Forearm Plank or Straight Arm Plank
To do a plank exercise, you start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Your body should be straight and tense, with your weight balanced evenly between your hands and feet.
Plank Challenge Variation at level 3
Plank Up Downs
The Plank Up/Down exercise is a dynamic variation of a traditional plank, alternating between a forearm plank and a straight-arm plank. This is achieved by moving one arm at a time from the forearm plank position to the straight arm plank position followed by the other arm and returning back to the start position by returning one arm at a time back to the forearm plank position.
PlankAwayJanuary Day 1
January Plank Challenge
The #Plankawayjanuary plank challenge is a fitness challenge that involves doing the plank exercise daily throughout January. It is designed to help improve your core strength and endurance. The challenge has three levels of difficulty, each corresponding to a different duration of the plank exercise.
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
Level 1 = 10 second plank (1 point)
I've just started January with #PlankAwayJanuary, Day 1 in the bag with a short 10-second plank for this daily Plank Challenge. Share on XLevel 2 = 20 second plank (2 points)
I've just started January with #PlankAwayJanuary, Day 1 in the bag with a short 20-second plank for this daily Plank Challenge Share on XLevel 3 = 30 second plank (3 points)
I've just started January with #PlankAwayJanuary, Day 1 in the bag with a short 30-second plank for this daily Plank Challenge. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips. Still, it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury
2nd January Targets
Day 2 of #Plankawayjanuary plank challenge and another 10, 20 or 30 seconds plank today. We are breaking you gently, depending on when your New Year’s celebrations ended!
- Level 1 = 10 seconds
- Level 2 = 20 seconds
- Level 3 = 30 seconds
Level 1 = 10 second plank (1 point)
The second day of #Planks for #PlankAwayJanuary, all done with another 10-second plank. Share on XLevel 2 = 20 second plank (2 points)
The second day of #Planks for #PlankAwayJanuary, all done with another 20-second plank. Share on XLevel 3 = 30 second plank (3 points)
The second day of #Planks for #PlankAwayJanuary, all done with another 30-second plank. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
3rd January Targets
Day 3 of the #Plankawayjanuary plank challenge is a 15, 30 or 45-second 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
Level 1 = 15 second plank (1 point)
Just did my daily Plank Challenge for #PlankAwayJanuary, 15 seconds done! Share on XLevel 2 = 30 second plank (2 points)
Just did my daily Plank Challenge for #PlankAwayJanuary, 30 seconds done! Share on XLevel 3 = 45 second plank (3 points)
Just did my daily Plank Challenge for #PlankAwayJanuary, 45 seconds done! Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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
Level 1 =15 second plank (1 point)
Another 15-second Plank in the bag for #PlankAwayJanuary. Share on XLevel 2 = 30 second plank (2 points)
Another 30-second Plank in the bag for #PlankAwayJanuary. Share on XLevel 3 = 45-second plank (3 points)
Another 45-second Plank in the bag for #PlankAwayJanuary. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
5th January Targets
Day 5 of the #Plankawayjanuary plank challenge is a 20, 40 or 60-second 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)
Level 1 = 20 second plank (1 point)
Up to 20 seconds today for my daily plank for the #PlankAwayJanuary challenge. Share on XLevel 2 = 40 second plank (2 points)
Up to 40 seconds today for my daily plank for the #PlankAwayJanuary challenge. Share on XLevel 3 = 60 second plank (3 points)
Up to 60 seconds today for my daily plank for the #PlankAwayJanuary challenge. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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)
Level 1 = 20 seconds plank (1 point)
20-second Plank done for #PlankAwayJanuary. Share on XLevel 2 = 40 seconds plank (2 points)
40-second Plank is done for #PlankAwayJanuary. Share on XLevel 3 = 60 seconds plank (3 points)
60-second Plank done for #PlankAwayJanuary. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
7th January Targets
Day 7 of the #Plankawayjanuary plank challenge, and it’s a 30, 60 or 90-second 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)
Level 1 = 30 seconds plank (1 point)
Just held a Plank for half a minute in the January Plank January. Share on XLevel 2 = 60 seconds plank (2 points)
Just held a Plank for a minute in the January Plank January. Share on XLevel 3 = 1 minute 30 seconds plank (3 points)
Just held a Plank for one and a half minutes in the January Plank January. Share on XPlankAwayJanuary 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.
8th January Targets
Day 8 of #Plankawayjanuary plank challenge with a 35, 70, or 105-second 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)
Level 1 = 35 seconds plank (1 point)
Another day and another Plank, this time 35 seconds. Share on XLevel 2 = 1 minute 10 seconds plank (2 points)
Another day and another Plank, this time 1 minute and 10 seconds. Share on XLevel 3 = 1 minute 45 seconds plank (3 points)
Another day and another Plank, this time 1 minute and 45 seconds. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
9th January Targets
Day 9 of the #Plankawayjanuary plank challenge, and again it’s a 35, 70 or 105-second plank to get down and do today. Holding your own body weight is no easy feat & it’s you against you only.
- Level 1 = 35 seconds
- Level 2 = 70 seconds (1min 10s)
- Level 3 = 105 seconds (1min 45s)
Level 1 = 35 second plank (1 point)
Consistency is key, and I'm on day 9 of the January Plank Challenge with another 35-second plank in the bag. Share on XLevel 2 = 1 minute 10 seconds plank (2 points)
Consistency is key, and I'm on day 9 of the January Plank Challenge with another 1-minute 10-second plank in the bag. Share on XLevel 3 = 1 minute 45 seconds plank (3 points)
Consistency is key, and I'm on day 9 of the January Plank Challenge with another 1-minute 45-second plank in the bag. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
10th January Targets
Day 10 of the #Plankawayjanuary plank challenge and a short 40, 80 or 120-second 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)
Level 1 = 40 seconds plank (1 point)
Daily habits getting strong with a 40-second plank ticked off the list for the January Plank Challenge. Share on XLevel 2 = 1 minute 20 seconds plank (2 points)
Daily habits getting strong with a 1-minute 20-second plank ticked off the list for the January Plank Challenge. Share on XLevel 3 = 2 minutes plank (3 points)
Daily habits getting strong with a 2-minute plank ticked off the list for the January Plank Challenge. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
11th January Targets
Day 11 of the #Plankawayjanuary plank challenge with a. 40, 80 or 120-second plank today. By now, you have already quadrupled your first-day target. Good job, and you didn’t even notice!
- Level 1 = 40 seconds
- Level 2 = 80 seconds (1min 20s)
- Level 3 = 120 seconds (2min)
Level 1 = 40 seconds plank (1 point)
Getting stronger with another 40-second plank 'done & dusted' on the January Plank Challenge #Goals Share on XLevel 2 = 1 minute 20 seconds plank (2 points)
Getting stronger with another 1 minute 20-second plank 'done & dusted' on the January Plank Challenge #Goals Share on XLevel 3 = 2 minutes plank (3 points)
Getting stronger with another 2-minute plank 'done & dusted' on the January Plank Challenge #Goals Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injur
12th January Targets
Day 12 of the #Plankawayjanuary plank challenge, and it’s a 45, 90 or 135-second plank today! Try not to think about the burning and breathe!
- Level 1 = 45 seconds
- Level 2 = 90 seconds (1min 30s)
- Level 3 = 135 seconds (2min 15s)
Level 1 = 45 seconds plank (1 point)
Up to a 45-second plank for the January Plank Challenge, little by little. Share on XLevel 2 = 1 minute 30 seconds plank (2 points)
Up to a 1-minute 30-second plank for the January Plank Challenge, little by little. Share on XLevel 3 = 2 minutes 15 seconds plank (3 points)
Up to a 2-minute 15-second plank for the January Plank Challenge, little by little. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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)
Level 1 = 40 seconds plank (1 points)
Nearly two weeks into the #PlankAwayJanuary Plank Challenge, and I've just done my 45-second plank. Share on XLevel 2 = 1 minute 20 seconds plank (2 points)
Nearly two weeks into the #PlankAwayJanuary Plank Challenge, and I've just done my 1-minute 30-second plank. Share on XLevel 3 = 2 minute plank (3 points)
Nearly two weeks into the #PlankAwayJanuary Plank Challenge, and I've just done my 2 minutes 15 seconds plank. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury
14th January Targets
Day 14 of the#Plankawayjanuary, another 55, 110 or 165 seconds plank today. Two weeks ‘done’ and already halfway through the challenge. I know, it’s flown by!
- Level 1 = 55 seconds
- Level 2 = 110 seconds (1min 50s)
- Level 3 = 165 seconds (2min 45s)
Level 1 = 55 seconds plank (1 point)
Two weeks into the #PlankAwayJanuary Plank Challenge, and I've just done my 55-second plank. Share on XLevel 2 = 1 minute 50 seconds (2 points)
Two weeks into the #PlankAwayJanuary Plank Challenge, and I've just done my 1-minute 50-second plank. Share on XLevel 3 = 2 minutes 45 seconds plank (3 points)
Two weeks into the #PlankAwayJanuary Plank Challenge, and I've just done my 2-minute 45-second plank. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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)
Level 1 = 1-minute plank (1 point)
Daily plank done! One minute of isometric heaven… #PlankAwayJanuary Share on XLevel 2 = 2 minutes plank (2 points)
Daily plank done! Two minutes of isometric heaven… #PlankAwayJanuary Share on XLevel 3 = 3 minutes plank (3 points)
Daily plank done! Three minutes of isometric heaven… #PlankAwayJanuary Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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)
Level 1 = 1 minute plank (1 point)
One minute feels like an awfully long time when you are holding a plank. #PlankAwayJanury Share on XLevel 2 = 2 minute plank (2 points)
Two minutes feels like an awfully long time when you are holding a plank. #PlankAwayJanury Share on XLevel 3 = 3 minute plank (3 points)
Three minutes feels like an awfully long time when you are holding a plank. #PlankAwayJanury Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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)
Level 1 = 1 minute 5 seconds (1 point)
Here we go again with a 1-minute 5-second plank. #GettingStronger Share on XLevel 2 = 2 minutes 10 seconds (2 points)
Here we go again with a 2-minute 10-second plank. #GettingStronger Share on XLevel 3 = 3 minutes 15 seconds (3 points)
Here we go again with a 3-minute 15-second plank. #GettingStronger Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injur
18th January Targets
Day 18 of the #Plankawayjanuary plank challenge, and today it’s a 65, 130 or 195-second plank. Looks worse in seconds. 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)
Level 1 = 1 minute 5 seconds plank (1 point)
Daily Plank Done! 1 minute and 5 seconds in the bag. #PlankAwayJanury Share on XLevel 2 = 2 minutes 10 seconds plank (2 points)
Daily Plank Done! 2 minutes and 10 seconds in the bag. #PlankAwayJanury Share on XLevel 3 = 3 minutes 15 seconds plank (3 points)
Daily Plank Done! 3 minutes and 15 seconds in the bag. #PlankAwayJanury Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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)
Level 1 = 1 minute 10 seconds plank (1 point)
Up again, this time a 1-minute and a 10-second plank. Feels good now it's done. Share on XLevel 2 = 2 minute 20 seconds plank (2 points)
Up again, this time a 2-minute and a 20-second plank. Feels good now it's done. Share on XLevel 3 = 3 minute 30 seconds plank (3 points)
Up again, this time a 3-minute and 30-second plank. Feels good now it's done. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
20th January Targets
Day 20 of the #Plankawayjanuary plank challenge with a 70, 140 or 210-second 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)
Level 1 = 1 minute 10 seconds plank (1 point)
Held my daily plank for a not-so-short 1 minute and 10 seconds. #PlankAwayJanuary Share on XLevel 2 = 2 minutes 20 seconds plank (2 points)
Held my daily plank for a not-so-short 2 minutes and 20 seconds. #PlankAwayJanuary Share on XLevel 3 = 3 minutes 30 seconds plank (3 points)
Held my daily plank for a not-so-short 3 minutes and 30 seconds. #PlankAwayJanuary Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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)
Level 1 = 1 minute 20 seconds plank (1 point)
I've been doing a plank every day for the last 3 weeks, and today is no exception: 1 minute and 20 seconds done. Share on XLevel 2 = 2 minutes 40 seconds plank (2 points)
I've been doing a plank every day for the last 3 weeks, and today is no exception. 2 minutes and 40 seconds done. Share on XLevel 3 = 4 minutes plank (3 points)
I've been doing a plank every day for the last 3 weeks, and today is no exception. 4 minutes done. Share on XPlankAwayJanuary 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 a 85-, 170-, or 255-second plank, depending on your fitness level. The plank is an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
22nd January Targets
Day 22 of the #Plankawayjanuary plank challenge and you’ve got an 85, 170 or255 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)
Level 1 =1 minute 25 seconds (1 point)
Starting to feel like a battle of the mind now with my 1 minute and 25-second plank 'done & dusted' #PlankAwayJanuary Share on XLevel 2 = 2 minutes 50 seconds (2 points)
Starting to feel like a battle of the mind now with my 2-minute and 50-second plank 'done & dusted' #PlankAwayJanuary Share on XLevel 3 = 4 minutes 15 seconds plank(3 points)
Starting to feel like a battle of the mind now with my 4-minute and 15-second plank 'done & dusted' #PlankAwayJanuary Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury
23rd January Targets
Day 23 of the #Plankawayjanuary plank challenge, and it’s an 85, 170 or 255-second 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)
Level 1 = 1 minute 25 seconds plank (1 point)
Nice to be able to say I've done my daily plank of 1 minute and 25 seconds. #PlankAwayJanuary Share on XLevel 2 = 2 minutes 50 seconds plank (2 points)
Nice to be able to say I've done my daily plank of 2 minutes and 50 seconds. #PlankAwayJanuary Share on XLevel 3 = 4 minutes plank (3 points)
Nice to be able to say I've done my daily plank of 4 minutes. #PlankAwayJanuary Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
24th January Targets
Day 24 of the #Plankawayjanuary plank challenge, and it’s a 90, 180 or 270-second plank. One week to go, so you must keep going to say yes, you’ve done it. Don’t regret it, do
- Level 1 = 90 seconds (1min 30s)
- Level 2 = 180 seconds (3min)
- Level 3 = 270 seconds (4min 30s)
Level 1 = 1 minute 30 seconds plank (1 point)
I'm up to one and a half minutes on the January Plank Challenge. #PlankAwayJanuary Share on XLevel 2 = 3 minutes plank (2 points)
I'm up to three minutes on the January Plank Challenge. #PlankAwayJanuary Share on XLevel 3 = 4 minutes 30 seconds plank(3 points)
I'm up to 4.5 minutes on the January Plank Challenge. #PlankAwayJanuary Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury
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)
Level 1 = 1 minutes 30 seconds plank (1 point)
Daily Plank Done! Today I held it for 1 minute and 30 seconds. Whoop. #PlankAwayJanuary Share on XLevel 2 = 3 minutes plank (2 points)
Daily Plank Done! Today I held it for 3 minutes. Whoop. #PlankAwayJanuary Share on XLevel 3 = 4 minutes 30 seconds plank (3 points)
Daily Plank Done! Today I held it for 4 minutes and 30 seconds. Whoop. #PlankAwayJanuary Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
26th January Targets
Day 26 of the #Plankawayjanuary plank challenge is a challenging 95, 190 or 285-second 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)
Level 1 = 1 minute 35 seconds (1 point)
Pushing up my daily plank time to 1 minute 35 seconds, and it's done. #PlankAwayJanuary Share on XLevel 2 = 3 minute 10 seconds (2 points)
Pushing up my daily plank time to 3 minutes and 10 seconds and it's done. #PlankAwayJanuary Share on XLevel 3 = 4 minutes 45 seconds (3 points)
Pushing up my daily plank time to 4 minutes 45 seconds, and it's done. #PlankAwayJanuary Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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)
Level 1 = 1 minute 35 seconds plank(1 point)
One minute and 35 seconds doesn't sound that long until you are holding a plank. Time really can slow down. Share on XLevel 2 = 3 minutes 10 seconds plank (2 points)
Three minutes and 10 seconds don't sound that long until you are holding a plank. Time really can slow down. Share on XLevel 3 = 4 minutes 45 seconds plank (3 points)
Four minutes and 45 seconds don't sound that long until you are holding a plank. Time really can slow down. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injur
28th January Targets
Day 28 of the #Plankawayjanuary plank challenge, and you’ve got a 105, 210 or 315-second 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)
Level 1 = 1 minute 45 seconds plank (1 point)
4 weeks of doing a Plank every day, and I've come a long way. Today was 1 minute and 45 seconds. Share on XLevel 2 = 3 minutes 30 seconds plank (2 points)
4 weeks of doing a Plank every da,y and I've come a long way. Today was 3 minutes and 30 seconds. Share on XLevel 3 = 5 minutes 15 seconds plank (3 points)
4 weeks of doing a Plank every day, and I've come a long way. Today was 5 minutes and 15 seconds. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
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)
Level 1 = 1 minute 50 seconds plank (1 point)
Nearly completed the January Plank Challenge, and ticked off day 29 with a 1-minute and 50-second plank. Share on XLevel 2 = 3 minutes 40 seconds plank(2 points)
Nearly completed the January Plank Challenge, and ticked off day 29 with a 3-minute and 40-second plank. Share on XLevel 3 = 5 minutes 30 seconds plank (3 points)
Nearly completed the January Plank Challenge, and ticked off day 29 with a 5-minute and 30-second plank. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
30th January Targets
Day 30 of the #Plankawayjanuary plank challenge & it’s almost over. But first, it’s a 115, 230 or 345-second plank.
- Level 1 = 115 seconds (1min 55s)
- Level 2 = 230 seconds (3min 50s)
- Level 3 = 345 seconds (5min 45s)
Level 1 = 1 minute 55 seconds plank (1 point)
So Close to completing the January Plank Challenge, and I'm one step closer with my not-so-short 1-minute and 55-second plank. Share on XLevel 2 = 3 minutes 50 seconds plank (2 points)
So Close to completing the January Plank Challenge, and I'm one step closer with my not-so-short 3-minute and 50-second plank. Share on XLevel 3 = 5 minutes 45 seconds plank (3 points)
So Close to completing the January Plank Challenge, and I'm one step closer with my not-so-short 5-minute and a 45-second plank. Share on XPlankAwayJanuary 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 an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
31st January Targets
Day 31 of the #Plankawayjanuary plank challenge is your last day of this challenge. Go out with a bang with a 120, 240 or 360-second plank. Go on & smash it!
- Level 1 = 120 seconds (2min)
- Level 2 = 240 seconds (4min)
- Level 3 = 360 seconds (6min)
Level 1 = 2 minutes plank (1 point)
I've just completed the #PlankAwayJanuary Plank Challenge, and it feels great. Pat on the back for me, 2-minute plank done! Share on XLevel 2 = 4 minutes plank (2 points)
I've just completed the #PlankAwayJanuary Plank Challenge, and it feels great. Pat on the back for me, 4-minute plank done! Share on XLevel 3 = 6 minutes plank (3 points)
I've just completed the #PlankAwayJanuary Plank Challenge, and it feels great. Pat on the back for me, 6-minute plank done! Share on X
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