20-Day Plankathon Challenge

We’ll here we are: January 2021. While in some ways it has not delivered the fresh start/clean slate we would have liked to have seen in terms of national and global news, it’s still an opportunity for us to personally improve. We can take back control of our routines and our health through better choices and effective actions.

I asked the community in our Facebook group what type of challenge they waned for January and CORE was the clear winner. Because we just finished a pretty comprehensive Ab Blaster Challenge in November, I thought I’d shake things up a bit with a simple (but NOT easy!) 20-Day Plankathon Challenge! Get ready, this one is going to be interesting…

What is the 20-Day Plankathon Challenge?

It will be a cumulative challenge over the course of 20 days where you’ll plank when you want, add up your minutes and see just how long you can hold it for total. I’d suggest shooting for an hour. Which means you can choose to hold 3×1 minute planks per day, 1×3 minute plank per day or 6 min of planks every other day. Whatever works for you!

We will also start day 1 with holding a plank for as long as you can and also end with one. Which means we won’t just have one impressive number for how many total minutes you were able to hold your plank for, you’ll also be able to see just how much stronger you got!

Benefits of the 20-Day Plankathon Challenge:

Planks are just one of those high payoff exercises. Of course the will help you strengthen you tummy and low back. They also work you upper back, shoulders, chest, butt, quads and calfs. All of these muscles are challenged in just a few minutes of work per day. It’s fairly remarkable.

Which Type of Plank Should I do?

That is going to depend on your current level of fitness and what works best for your body. You can also feel free to mix it up as you get stronger. You are the CEO of your fitness routine. Below is a list, in order of what is generally the easiest to hardest form to hold:

1. High (on hands) Knee (knees on ground) Plank (Static)
2. Low (on elbows) Knee Plank (Static)
3. High Toe Plank (Static)
4. Low Toe Plank (Static)
5. Continuous Alternating High to Low (Dynamic)

A Little Plank Advice

A good plank has you straight as a board looking just a few inches in front of your hands to keep your spine in alignment. It’s really easy to arch things out as you get tired, which compromises joints and also inhibits your strength gains.

To get the most out of your planks, you’ll want to really think about it and put your energy into tightening and holding your core firm. Visualize your favorite flat ab image as you hold. As you get tired, it’s easy to arch your back, lower your hips or even start moving your head around. Don’t do any of those.

When you feel your form slipping, refocus and get back in alignment. If your body can’t hold the proper form any longer, than it’s time to stop. And that’s ok. Rest and recover a bit and get back at it to keep adding to your plankathon totals! Don’t suffer through compromised form to add to your time. You’ll only be holding yourself back in the end.

Getting Started on the 20-Day Plankathon Challenge:

1. You can register right here for the tracker and workout details.
2. Then join the 30-Day Challenge Series on Facebook to let us know you’re IN!
3. Share this post with any and all of your friends, family and colleagues that would enjoy the challenge and also support your success!
4. Check in throughout the challenge. We will start together as a group Tuesday, January 12th! Look for the daily prompts and share your progress.
5. Optional: I’ll also be hosting the first group coaching program of the 10-day Flat Belly Detox on January 26th if you want to give your belly the one-two (diet-fitness) punch!

The fine print and legalese for the 20-Day Plankathon Challenge:

1. Always talk to your doctor or health care provider before making any changes to your diet or exercise.
2. You are in charge of your health and safety. This challenge serves as a guidance tool and should never supersede information you’ve received from a local practitioner.
3. If you have questions about your form, body or modifications beyond what is provided, you need to work with a local personal trainer or physical therapist who can see you individually so that you get the best advice for your specific needs. I will not customize this plan for you without seeing you, it simply isn’t safe.
4. By signing up for this challenge, you acknowledge this is a DIY challenge, you release liability and vow to work with a local trainer if you have questions and promise to be smart and safe.