Welcome to the plank challenge!

Sign up to do a plank every day for the next 30 days (and beyond!) and post your daily times here

Effectively working out your core can improve stability, reduce injury, and maintain mobility and planks are a great way to do this.

If you're unsure how to do a plank, check out How to Do a Plank: Proper Form, Variations, and Common Mistakes

If you’re a beginner, this schedule is ideal to start with, so that you can gradually build up your planking time.


Plank Challenge Outline

Day 1: 20 seconds
Day 2: 20 seconds
Day 3: 20 seconds
Day 4: 25 seconds
Day 5: 30 seconds
Day 6: 30 seconds
Day 7: 35 seconds
Day 8: 40 seconds
Day 9: 40 seconds
Day 10: 45 seconds
Day 11: 50 seconds
Day 12: 50 seconds
Day 13: 55 seconds
Day 14: 60 seconds
Day 15: 60 seconds
Day 16: 65 seconds
Day 17: 70 seconds
Day 18: 70 seconds
Day 19: 75 seconds
Day 20: 80 seconds
Day 21: 80 seconds
Day 22: 85 seconds
Day 23: 90 seconds
Day 24: 90 seconds
Day 25: 100 seconds
Day 26: 100 seconds
Day 27: 105 seconds
Day 28: 110 seconds
Day 29: 115 seconds
Day 30: 120 seconds


Have fun!

Start 23/01/2023

01 - 20 seconds

I'm in! But haven't done my plank yet In meetings this morning, so maybe over lunchtime.

Also, just an FYI that I think the link is incorrect. It routes us to a Protein-to-carbohydrate article.

Great to see you here Jeff, and many thanks for letting me know about the link. It should work now

Start Jan 23

01 - 20 seconds

Start 23/01/2023

01 - 20 seconds
02 - 20 seconds

Plank Challenge

Start Date: Jan 23

Done:
Day 1: 20 seconds
Day 2: 20 seconds

Next:
Day 3: 20 seconds
Day 4: 25 seconds
Day 5: 30 seconds
Day 6: 30 seconds
Day 7: 35 seconds
Day 8: 40 seconds
Day 9: 40 seconds
Day 10: 45 seconds
Day 11: 50 seconds
Day 12: 50 seconds
Day 13: 55 seconds
Day 14: 60 seconds
Day 15: 60 seconds
Day 16: 65 seconds
Day 17: 70 seconds
Day 18: 70 seconds
Day 19: 75 seconds
Day 20: 80 seconds
Day 21: 80 seconds
Day 22: 85 seconds
Day 23: 90 seconds
Day 24: 90 seconds
Day 25: 100 seconds
Day 26: 100 seconds
Day 27: 105 seconds
Day 28: 110 seconds
Day 29: 115 seconds
Day 30: 120 seconds

Thanks Demi!

Start Date: Jan 23

01: none
02: 20 seconds

Start 23/01/2023

01 - 20 seconds
02 - 20 seconds
03 - 20 seconds

Plank Challenge

Start Date: Jan 23

Done:
Day 1: 20 seconds
Day 2: 20 seconds
Day 3: 20 seconds

Next:
Day 4: 25 seconds
Day 5: 30 seconds
Day 6: 30 seconds
Day 7: 35 seconds
Day 8: 40 seconds
Day 9: 40 seconds
Day 10: 45 seconds
Day 11: 50 seconds
Day 12: 50 seconds
Day 13: 55 seconds
Day 14: 60 seconds
Day 15: 60 seconds
Day 16: 65 seconds
Day 17: 70 seconds
Day 18: 70 seconds
Day 19: 75 seconds
Day 20: 80 seconds
Day 21: 80 seconds
Day 22: 85 seconds
Day 23: 90 seconds
Day 24: 90 seconds
Day 25: 100 seconds
Day 26: 100 seconds
Day 27: 105 seconds
Day 28: 110 seconds
Day 29: 115 seconds
Day 30: 120 seconds

I’ve been cheating and doing 30 seconds the last two days. I figure it will give me a head start for this weekend, right?

Lol Jeff, not cheating at all! The schedule was just for guidance. If you can do more then do it!

Plank Challenge

Start Date: Jan 23

Done:
Day 1: 20 seconds
Day 2: 20 seconds
Day 3: 20 seconds
Day 4: 25 seconds

Next:
Day 5: 30 seconds
Day 6: 30 seconds
Day 7: 35 seconds
Day 8: 40 seconds
Day 9: 40 seconds
Day 10: 45 seconds
Day 11: 50 seconds
Day 12: 50 seconds
Day 13: 55 seconds
Day 14: 60 seconds
Day 15: 60 seconds
Day 16: 65 seconds
Day 17: 70 seconds
Day 18: 70 seconds
Day 19: 75 seconds
Day 20: 80 seconds
Day 21: 80 seconds
Day 22: 85 seconds
Day 23: 90 seconds
Day 24: 90 seconds
Day 25: 100 seconds
Day 26: 100 seconds
Day 27: 105 seconds
Day 28: 110 seconds
Day 29: 115 seconds
Day 30: 120 seconds

Start 23/01/2023

01 - 20 seconds
02 - 20 seconds
03 - 20 seconds
04 - 25 seconds

Plank Challenge

Start Date: Jan 23

Done:
Day 1: 20 seconds
Day 2: 20 seconds (25)
Day 3: 20 seconds (30)
Day 4: 25 seconds (30)
Day 5: 30 seconds (45)

Next:
Day 6: 30 seconds
Day 7: 35 seconds
Day 8: 40 seconds
Day 9: 40 seconds
Day 10: 45 seconds
Day 11: 50 seconds
Day 12: 50 seconds
Day 13: 55 seconds
Day 14: 60 seconds
Day 15: 60 seconds
Day 16: 65 seconds
Day 17: 70 seconds
Day 18: 70 seconds
Day 19: 75 seconds
Day 20: 80 seconds
Day 21: 80 seconds
Day 22: 85 seconds
Day 23: 90 seconds
Day 24: 90 seconds
Day 25: 100 seconds
Day 26: 100 seconds
Day 27: 105 seconds
Day 28: 110 seconds
Day 29: 115 seconds
Day 30: 120 seconds

Start 23/01/2023

01 - 20 seconds
02 - 20 seconds
03 - 20 seconds
04 - 25 seconds
05 - 30 seconds