Welcome to the January Plank challenge, a simple yet effective daily challenge that will improve your core strength and endurance throughout the year and follows on from my Yearly Plank Challenge (PlankAwayTheYear).
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.
This challenge is staggered & progressively increases in time throughout the year. there are 3 levels to choose from together with three different plank variations.
Are you ready to get your fitness plans for the new year started!
Challenge starts in
What is a plank
The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment. A staple of fitness and often used during fitness tests and assessments.
Often also referred to as a prone bridge it is a simple static exercise that will work every part of your core and your whole body as you maintain a rigid position.
Visually the plank is a bridge supported on your toes and forearms, a straight line from your heels to your shoulders. As a result, It looks so simple that you’d think it was easy, it is not. Consequently, you’ll find the plank in almost any fitness programme and that is because it is highly effective and works a fundamental muscle group, your core.
Scoring the Plank Challenge
The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month
|TARGET 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|
Plank Challenge Target Guide
This yearly plank challenge is a daily challenge to performa plank or a set of planks everyday throughout the year. No easy task (well, it is a challenge).
The yearly plank challenge follows on from the January Plank Challenge and slower escalates in total time. The total time is divided by the number of the month you are in to give you the number of sets you will perform that month. e.g in February you will perform 2 sets, and in March 3 sets and so on.
There are 3 levels. however you can mix and match, use the scoring sheet to get your target and score you challenge using the scoring guide above.
The Plank Exercise
There are 3 variations of the plank designed for the beginner, intermediate and advanced level of fitness.
- Keep neutral spine alignment
- Maintain a straight line through shoulders, hips, knees & ankles
- Maintain abdominal tension
- Remember to breath
Beginner – Half Plank (from knees)
Regular – Forearm Plank or Straight Arm Plank
Plank Up Downs
This challenge is completely Free
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