in

30 Day Plank Challenge For A Seriously Strong Core (Download PDF)

Get ready to transform your body!

30 Day Plank Challenge Chart

30 Day Plank Challenge 

Featured on Today.com, Joey Thurman, a Chicago based celebrity trainer, explains why he loves our 30 Day Plank Challenge!

The plank workout is fast, easy and you can do it at home! If you want to lose belly fat and achieve a strong flat stomach, this is the #1 core exercise you need to do!

Muscle Groups Sculpted While Planking

The basic plank is one of the best exercises you can do for toned abdominal muscles, sculpted waistline, arms, shoulder blades and back. In addition, it also tones the hamstrings, glutes, front, back and inner thigh!

Plus it improves flexibility, posture and reduce back pain.

Plank Exercise

Scroll Below To See Full Instructions Along With Our Printable PDF For The Beginners Plank Workout

1) Featuring 1 exercise Day 1 to Day 30

2) Instructions on how to perform the forearm plank exercise

3) Infographic with visual instructions to follow online

4) Print PDF available at the end of the infographic

30 Day Instructions On How Long To Hold A Plank

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

How To Do The Planking Exercise For Beginners 

The starting position must consist of good form and good posture.

1) Get in the plank position as if you are about to do a push up.

2) Your hands should be slightly wider than your shoulder.

3) Bend your elbows with your forearms on the mat.

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

5) Hold this position with toes pressed into the floor for the prescribed time.

Modify The Plank Workout If Necessary

If the planking workout proves to be too difficult to hold for more than a second or two, place your knees on the exercise mat.

As you gain strength, holding the pose for longer periods of time should become much easier.

Make Your Planks Harder & More Effective For 6 Pack Abs

Are you game for more? Try holding your arm and left leg in the air as you hold the pose. This forces your muscles to work even harder, building greater strength.

Or try the side plank, a modification often missed as its excellent for the mid section.

1) Start on your left side with your feet together with your forearm directly below your shoulder.

2) Contract your core and raise your hips until your body forms a straight line from head to feet.

3) Hold a plank position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Soon it will be you bragging about your rock-hard body! Kickstart your weight loss efforts with the plank challenge!

Further Instructions

Holding your breath will cause you to feel dizzy. Just breath normally during the amount of time you are engaged in performing the plank.

See 30-Day Plank Challenge INFOGRAPHIC Below

30 Day Plank Challenge

Print PDF Below

Download PDFDownload PDF

  

Fitness Training Resources 

Stick To Your Fitness Goals

Reach Your Fitness Goals

Clean Up Your Eating Habits

Best Home Based Printable Workout Routines

60 Bodyweight Exercises You Can Do At Home

50 Tips To Get Fit Without A Gym

Fitness Deals On Amazon

Best Fitness Accessories

Exercise Videos

Best Fitness Equipment

Best Fitness Footwear

What do you think?

1008 points
Upvote Downvote

Total votes: 12

Upvotes: 10

Upvotes percentage: 83.333333%

Downvotes: 2

Downvotes percentage: 16.666667%

Rhonda Shade

Written by Rhonda Shade

My name is Rhonda Shade founder of Change In Seconds. After 10 years in the fitness industry I created Change In Seconds a healthy lifestyle resource.

healthy living
Gluten Free Crispy Quinoa Bites

Crispy Quinoa Bites

Tomato, Peach And Burrata Salad