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About this challenge

Build a cast iron core with our 30 day plank challenge. Improving core strength will bring you better posture, help alleviate back pain and will boost your performance in other activities such as running, swimming and cycling.

This challenge will develop your core strength over 30 days as you perform the plank position for progressively longer periods. By the end of the challenge you should be able to hold the plank for a full five minutes. You’ll see there are days dedicated to rest - make sure you stick to this, rest and recovery are essential to building strength and stamina.

Throughout the challenge you’ll receive recommended reading on other core training techniques and other healthy living tips and tricks.

How to do the perfect plank

  1. Begin by kneeling on all fours with your hands shoulder width apart.

  2. Next kick your legs back so that your body is straight – get onto your toes, with heels off the floor.

  3. Bend your elbows to a 90 degree angle so that you are resting on your forearms. Your forearms should be directly below your shoulders, this should result in your body forming a horizontal line

  4. Ensure that no other part of your body touches the floor, maintaining the horizontal line position and refraining from sticking your behind in the air.

  5. Hold the position for the time outlined on each day of the challenge.

beginner Training Plan

Entry requirements: beginner

Start date:
Anytime
Expected finish time:
Anytime
Duration:
5 weeks
Week 1
Jump to:
Monday
Task

Day 1: 20 seconds

Tuesday
Task

Day 2: 20 seconds 

Wednesday
Task

Day 3: 30 seconds

Thursday
Task

Day 4: 30 seconds

Friday
Task

Day 5: 40 seconds

Saturday
Task

Day 6: Rest

Sunday
Task

Day 7: 45 seconds

Monday
Task

Day 8: 45 seconds

Tuesday
Task

Day 9: 1 minute

Wednesday
Task

Day 10: 1 minute

Thursday
Task

Day 11: 1 minute 30 seconds

Friday
Task

Day 12: Rest

Saturday
Task

Day 13: 1 minute 30 seconds

Sunday
Task

Day 14: 1 minute 30 seconds       

 

Monday
Task

Day 15: 2 minutes

Tuesday
Task

Day 16: 2 minutes

Wednesday
Task

Day 17: 2 minutes 30 seconds

Thursday
Task

Day 18: Rest

Friday
Task

Day 19: 2 minutes 30 seconds

Saturday
Task

Day 20: 2 minutes 30 seconds

Sunday
Task

Day 21: 3 minutes

Monday
Task

Day 22: 3 minutes

Tuesday
Task

Day 23: 3 minutes 30 seconds

Wednesday
Task

Day 24: 3 minutes 30 seconds

                            

 

Thursday
Task

Day 25: Rest

Friday
Task

Day 26: 4 minutes 

Saturday
Task

Day 27: 4 minutes

Sunday
Task

Day 28: 4 minutes 30 seconds

Monday
Task

Day 29: 4 minutes 30 seconds

Tuesday
Task

Day 30: 5 minutes

  

Congratulations on completing the challenge. You should by now be experiencing increased strength, not only in your core, but also in your shoulders, arms and glutes.

 

Week 1
Jump to:
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