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30 Day Plank Challenge Chart For Beginners (Download PDF)

30 Day Plank Challenge Chart

30 Day Plank Challenge Chart

This 30 day plank challenge is fast and easy, and you can do it at home.

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.

Plank Exercise

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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

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 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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CIS

Written by CIS

Change In Seconds is dedicated to helping its readers adopt a healthy lifestyle.

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