30 Day Plank Challenge Chart (Download PDF)

Plank Exercise

30 Day Plank Challenge Chart

The plank is one of the best exercises you can do for a toned core, sculpted waistline, improved flexibility, posture and back pain reduction. Depending on the type of plank you try, you can also engage your arms, shoulders, back, hamstrings and glutes.

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Scroll Below To See Full Instructions Along With Our Printable PDF For The 30 Day Plank Challenge

1) Featuring 1 exercise Day 1 to Day 30

2) Instructions on how to perform the plank exercise

3) Infographic with visual instructions to follow online

4) Print PDF available at the end of the infographic

The 30 Day Plank Challenge Exercise Instructions

Day 1 20 SECONDS
Day 2 20 SECONDS
Day 3 30 SECONDS
Day 4 30 SECONDS
Day 5 REST DAY
Day 6 40 SECONDS
Day 7 40 SECONDS
Day 8 50 SECONDS
Day 9 50 SECONDS
Day 10 REST DAY
Day 11 1 MINUTE
Day 12 1 MINUTE
Day 13 1.5 MINUTES
Day 14 1.5 MINUTES
Day 15 REST DAY
Day 16 2 MINUTES
Day 17 2 MINUTES
Day 18 2.5 MINUTES
Day 19 2.5 MINUTES
Day 20 REST DAY
Day 21 3 MINUTES
Day 22 3 MINUTES
Day 23 3.5 MINUTES
Day 24 3.5 MINUTES
Day 25 REST DAY
Day 26 4 MINUTES
Day 27 4 MINUTES
Day 28 4.5 MINUTES
Day 29 4.5 MINUTES
Day 30 REST DAY

How To Do A Plank Exercise

HOW TO DO PLANK EXERCISE (SEE VIDEO)

1) Plant your hands directly under your shoulders like you’re about to do a push-up

2) Keep your hands slightly wider than shoulder width apart

3) Bend your elbows and rest your weight on your forearms and not on your hands

4) Stabilize your core and glutes while keeping your body in a straight line from shoulders to ankles

5) With toes pressed into the floor hold this position for the prescribed time

See INFOGRAPHIC Below

30 Day Plank Challenge

Print PDF Below

Download 30 Day Plank Challenge PDFDownload PDF

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