Plank & Push-Up Challenge

It’s a new month with new goals, let’s crush a new challenge! Well, this is a newish challenge, but one that promises to strengthen and tighten your entire body with low impact, excuse free, barrier free moves. A combination of planks & push-ups over the course of 3 weeks will do more than give you flexing rights and a tighter midsection, this is actually a full body challenge.

What is the 21-Day Plank & Push-UP Challenge?

A chance for anyone and everyone to gain full body strenght in just three weeks by alternating these two low impact moves. Specifically, it looks like this:

• Day 1 & 2: Benchmark tests
• Sunday, Tuesday, Thursdays: PLANK
• Monday, Wednesday, Friday: PUSH-UPS
• Saturday: CHALLENGER’S CHOICE (Rest, Repeat or Test)
• Day 20 & 21: Retest days

21-Day Plank & Push-UP Challenge Workout Details:

• Plank Test & Retest: You’ll hold a plank (with good form) as long as you can.
• Push-Up Test & Retest: As many push-ups as you can do in 60 seconds (with good form.)
• Plank Days: You’ll strive to add at least 5 seconds to your prior plank time each plank day.
• Push-Up Days: You’ll strive to add 5 perfect push-ups to your prior count. Important Note: these days are not timed! Break them up into as many sets as you need to maintain good form.
• Challengers Choice: Whatever you want. Rest & recover, do some cardio, go for a hike. Whatever your body calls for.

Benefits of the 21-Day Plank & Push-UP Challenge:

These two moves are low impact and incredibly efficient. Not to mention they are excuse free and barrier free, meaning most people can do them anywhere, anytime! And it’s not just your arms and you’re abs were talking about here:

PLANKS are awesome because not only do they strengthen your rectus and transversus abdominis (your abs), they also work your:

• Trapezius, rhomboids and erector spinae (your back)
• Deltoids and rotator cuff (your shoulders)
• Serratus anterior and pectorals (your chest)
• Quadriceps (front of your legs)
• Gluteus maximus (your booty)

PUSH-UPS are awesome because not only do they strengthen your serratus anterior, pectoralis major and minor (your chest), they also work your:

• Rectus and transversus abdominus (your abs)
• Rhomboids and erector spinae (your back)
• Deltoids and rotator cuff (your shoulders)
• Triceps brachii (the jig on the back of your arm)
• Quadriceps (front of your legs)
• Gluteus maximus (your booty).

And you can work them all out in just a matter of minutes each day. 

But Wait, What if I’m a Beginner and I Can’t Hold a Plank or Do a Push-up?

Chances are you can do more than you think you can. But we also have options and levels here for you based on your current level of fitness. You can start with Level 1 and progress to Level 3 throughout the challenge. OR you can focus on increasing on the same level for the duration of the challenge.

Getting Started on the 21-Day Plank & Push-Up Challenge:

1. You can register right here for the tracker. (Note this is a fairly new registration process, hopefully much easier!)
2. Then join the 30-Day Challenge Series on Facebook to let us know you’re IN!
3. Check in throughout the challenge. Look for the daily prompt and share your progress.
4. Share this post with anyone and everyone who could use a little motivation to get moving.

Do I have to pay for this Challenge?

Nope! My community challenges have always been free. I’m all about barrier free/excuse free exercise and I’ve been hosting free fitness challenges since 2013. My goal is to get you moving and having fun no matter what. However, I did recently put in the option to pay if you’d like. You can pay anywhere from $1 for the full challenge or up to whatever you want for my challenges from now on.

Why would I pay for a Challenge if I don’t have to?

1. Most of the time, you get what you pay for. I’ve hosted free community challenges for years, but I’ve never offered free coaching. And that is because when you’re willing to put (even a little) money on the line, it levels up your commitment. And your results are 100% reliant on your commitment to follow through. By giving you the option to pay, you have the chance to make a larger commitment to yourself to help ensure you get better results!
2. Let’s be real, this girl has gotta pay the bills (lol). I’ve been hosting challenges for so long, they are fairly “easy” for me to do at this point.  But if these challenge can generate (even a little) revenue, it will allow me to invest more into them. I’ll be able to provide more support, resources, encouragement and advice.  You’ll notice this is an ad-free blog and I no longer run offer sponsored content like I have in the past.

The fine print and legalese for the 21-Day Plank & Push-Up 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 run coach 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