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PLANK EXERCISE BENEFITS

• Isometrictotalbodyexercise• Challengesmuscularendurance(i.e.,

abdominalmuscles,lowerlumbarspineandscapulae)

• Involvestwopointsofcontactontheground(i.e.,forearmsandtoes)

• Bodycreatesastraightlinefromthetopoftheheadthroughthehipstotheknees/feet

• Themorehorizontalthebodyistothegroundthemorechallengingtheexercise

PURPOSE OF THE CHALLENGE

• Tocompleteatotalof5minutesholdingaplank(inonededicatedsession)

• Themaximumamountoftimerequiredtoholdaplankis30consecutiveseconds

• Resttimeis30secondsinbetweensets• Youhavetheoptiontocombinesets(and

reducetotalresttime)ifyoucanmaintainproperformatalltimes

• Youhavetheoptiontochoosemoreadvancedexercisestochallengethebody(seefollowingpages)

STRAIGHT ARM PLANK

• Level-Beginner• Armsshoulder-distanceapart,wrists

directlybelowshoulders• Feettogether• Optiontodroptoknees

FOREARM PLANK

• Level-Standard• Forearmsshoulder-distanceapart,elbows

directlybelowshoulders• Feettogether• Optiontodroptoknees

FOREARM PLANK (ELEVATED)

• Level-Intermediate• Forearmsshoulder-distanceapart,elbows

directlybelowshoulders• Feettogether

ONE ARM ONE LEG PLANK(ELEVATED)

• Level-Advanced• Rightarm/leftfootdown;leftarm/right

footelevated• Completesecondsetwithoppositearm/

legcombination

CHOOSE YOUR LEVEL

• Ifthisisyourfirsttime,itisrecommendedyoustartwiththeStraightArmPlank(Beginner)forthefull30days

• Ifyouhavecompletedtheinitial30daysyoucanprogresstothemoreadvancedPlankvariations

• ToaddvarietytoyourPlanksessionsyoucanalternatebetweendifferentversionsthroughoutthe30days

SAMPLE - BEGINNER

1 1x15secStraight

ArmPlank

2 1x20secStraight

ArmPlank

3 1x25secStraight

ArmPlank

4 1x30secStraight

ArmPlank

5 1x30secStraight

ArmPlank

6 2x20secStraight

ArmPlank

7 2x25secStraight

ArmPlank

8 2x30secStraight

ArmPlank

9 REST DAY

10 2x30secStraight

ArmPlank

21 REST DAY

22 6x30secStraight

ArmPlank

23 7x30secStraight

ArmPlank

24 7x30secStraight

ArmPlank

25 8x30secStraight

ArmPlank

26 REST DAY

27 8x30secStraight

ArmPlank

28 9x30secStraight

ArmPlank

29 9x30secStraight

ArmPlank

30 10x30secStraight

ArmPlank

11 3x25secStraight

ArmPlank

12 3x25secStraight

ArmPlank

13 3x30secStraight

ArmPlank

14 3x30secStraight

ArmPlank

15 4x30secStraight

ArmPlank

16 REST DAY

17 4x30secStraight

ArmPlank

18 5x30secStraight

ArmPlank

19 5x30secStraight

ArmPlank

20 6x30secStraight

ArmPlank

SAMPLE - STANDARD

1 1x15secForearm

Plank

2 1x20secForearm

Plank

3 1x25secForearm

Plank

4 1x30secForearm

Plank

5 1x30secForearm

Plank

6 2x20secForearm

Plank

7 2x25secForearm

Plank

8 2x30secForearm

Plank

9 REST DAY

10 2x30secForearm

Plank

21 REST DAY

22 6x30secForearm

Plank

23 7x30secForearm

Plank

24 7x30secForearm

Plank

25 8x30secForearm

Plank

26 REST DAY

27 8x30secForearm

Plank

28 9x30secForearm

Plank

29 9x30secForearm

Plank

30 10x30secForearm

Plank

11 3x25secForearm

Plank

12 3x25secForearm

Plank

13 3x30secForearm

Plank

14 3x30secForearm

Plank

15 4x30secForearm

Plank

16 REST DAY

17 4x30secForearm

Plank

18 5x30secForearm

Plank

19 5x30secForearm

Plank

20 6x30secForearm

Plank

SAMPLE - ADVANCED

1 1x15secForearm

Plank

2 1x20secForearm

Plank

3 1x25secForearm

Plank

4 1x30secForearm

Plank

5 1x30secForearm

Plank

6 2x20sec ForearmPlank(Elevated)

7 2x25sec ForearmPlank(Elevated)

8 2x30sec ForearmPlank(Elevated)

9 REST DAY

10 2x30secForearm

Plank

21 REST DAY

22 6x30sec ForearmPlank

23 7x30sec ForearmPlank(Elevated)

24 7x30secOneArm

OneLegPlank(Elevated)

25 8x30secOneArm

OneLegPlank(Elevated)

26 REST DAY

27 8x30sec ForearmPlank

28 9x30sec ForearmPlank(Elevated)

29 9x30secOneArm

OneLegPlank(Elevated)

30 10x30secOneArm

OneLegPlank(Elevated)

11 3x25sec ForearmPlank

12 3x25sec ForearmPlank

13 3x30sec ForearmPlank(Elevated)

14 3x30sec ForearmPlank(Elevated)

15 4x30sec ForearmPlank(Elevated)

16 REST DAY

17 4x30sec ForearmPlank

18 5x30sec ForearmPlank(Elevated)

19 5x30secOneArm

OneLegPlank(Elevated)

20 6x30secOneArm

OneLegPlank(Elevated)

TIME TO GET STARTED!

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

1 1 15

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

2 1 20

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

3 1 25

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

4 1 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

5 1 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

6 2 20

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

7 2 20

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

8 2 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

9 REST DAY

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

10 2 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

11 3 25

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

12 3 25

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

13 3 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

14 3 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

15 4 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

16 REST DAY

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

17 4 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

18 5 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

19 5 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

20 6 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

21 REST DAY

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

22 6 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

23 7 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

24 7 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

25 8 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

26 REST DAY

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

27 8 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

28 9 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

29 9 30

30 DAY PLANK CHALLENGE

DAY SETS SECONDS

30 10 30

YOU PLANKED

55 MINUTESIN THIRTY DAYS!(anaverageof1minute,50secondsperday)

CONGRATULATIONS!

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