30 Day Plank Challenge: Days 18–30

  • Day 18: Forearm Plank with Donkey Kicks: 2:00 goal. 30 seconds hold forearm plank, 30 seconds lift right leg, bending at the knee so the sole of the foot faces the ceiling, pulse up. Switch sides and do the same on the left side. Last 30 seconds hold forearm plank.
  • Day 19: Forearm Plank with Side Plank and Hip Dips! 2:00 goal. 30 seconds hold forearm plank, 30 seconds side plank dipping hips down and up, repeat side plank with hip dips on opposite side, hold center for the last 30 seconds.
  • Day 20: Rest Day!
  • Day 21: Forearm Plank Hold: 2 minutes 30 seconds or as long as you can!
  • Day 22: Forearm Plank to Side Plank with a Twist! Goal: 2:20 Start center 40 seconds, transition to side plank: extend top arm up and the thread it beneath you, extend up and repeat as many times as you can in 30 seconds, repeat on other side for 30 seconds, hold center 40 seconds! #30dayplankchallenge #8daysleft!
  • Day 23: Forearm Plank to side Forearm Plank with leg lift: Goal 2:30. Forearm plank hold center 30 seconds, 30 seconds: transition to side forearm plank lift and lower top leg, 30 seconds back to center, 30 seconds: transition to opposite side and lift and lower top leg, 30 seconds center. #30dayplankchallenge #plankaday
  • Day 24: Forearm Plank to Straight Arm: Goal: 2:30. Start in forearm plank for 30 seconds; press up into Straight Arm Plank 30 seconds, back down to Forearm 30 seconds, back to straight arm 30, forearm 30.
  • Day 25: Straight Arm Plank: Goal 2:45. 30 seconds hold straight arm, side straight arm 15 seconds, center 15, opposite side 15, lower into forearm plank hold center 30 seconds, Side forearm plank 15 seconds, center 15, opposite side 15, center 15
  • Day 26: Straight Arm Plank (to Side) to Forearm Plank (to Side): Goal 3 mins! Straight Arm Plank Hold center 30 seconds, transition to left side: lift top leg extend right arm up 30 seconds (star), repeat on right side 30 seconds. Come down onto forearms hold 30 seconds, transition to left side forearm plank: lift right leg and bring elbow to knee, extend arm overhead and leg out and repeat for 30 seconds, repeat on right side for 30 seconds.
  • Day 27: Forearm Plank 3 MINUTES! Even if u have to bring your knees down come back up and keep going! Ready Set Go!
  • Day 28: Goal 3:30. 1 min Straight arm plank, 30 seconds forearm plank, 30 seconds forearm plank lift right leg, 30 seconds forearm plank lift left leg, press up into straight arm and transition to side plank 30 seconds, repeat on other side for 30 seconds.
  • Day 29: Goal 4 minutes! 1 min straight arm plank, 1 min forearm plank, 30 seconds lift right leg, 30 seconds lift left leg, 30 seconds forearm plank, 30 seconds straight arm.
  • Day 30: Goal 5 minutes! 1 min straight arm plank, 30 seconds forearm plank, 30 seconds forearm plank lift right leg, 30 seconds forearm plank lift left leg, 30 seconds right side forearm plank, 30 seconds left side forearm plank, 30 seconds straight arm plank, 1 minute forearm plank.

 

GOOD JOB!  April: 30 Day Plank Challenge!

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