I don’t know if you heard me counting? I did over 1,000…you know your ubulus muscle that connects to the upper dorsymus?… It’s boring, but it’s part of my life. -Ron Burgundy
Do you ever feel like Mr. Burgandy? So little time to work out that sometimes you just have to squeeze it in where you can? Whether or not that is the case, this month’s challenge is going to shake things up for you! It can be done at home, in the gym, or in the office. If you train with me or come to any of my classes, I promise you will experience this (approximately 5 minute) plank challenge!
I also guarantee that when November meets us and this challenge is complete you will look much better than Mr. Ron Burgundy does when he takes his shirt off! (Though I always admire confidence and someone who owns it!)
Each plank will be held for a total of 15 seconds moving from one plank right into the next. If you can not perform the exercise for the total time, no worries! You have the whole month to work on it-and you will get stronger! That is the goal. Some of these holds are quite challenging. Do not be afraid to regress down to your knees and hold proper form and alignment. That is actually going to aid you in gaining better strength and stability, rather than holding improper form and potentially injuring yourself. I tell my clients and participants it is often much wiser to take one step back in order to take five steps forward. The pictures below will represent how this challenge can be done anywhere!
1. Plank hold on forearms
2. Lift one arm, while you stay on your forearm
3. Same thing, lift other arm
(Kit shows a wonderfully executed regression here.)
4. Forearm plank lift one leg
5. Same thing, lift the other leg
6. Forearm plank, lift your opposite arm and leg
7. Same thing switch to lifting opposite arm and leg other side
(I believe Wyatt is showing a reverse plank in the background.)
8. Forearm side plank
9. Forearm side plank other side
10. Forearm side plank with top leg lift
11. Forearm side plank with top leg lift other side
12. Straight arm plank
13. Lift one arm from straight-arm plank
14. Same thing, lift other arm
15. Straight arm plank lift one leg
16. Lift the other leg
17. Lift the opposite arm and leg from the straight-arm plank
18. Switch to lifting opposite arm and leg other side
19. Side plank from straight-arm
20. Side plank from straight-arm switch sides
21. Side plank from straight-arm lift top leg
22. Side plank from straight-arm lift top leg switch sides
23. Forearm plank
Right click here and save as for a printable version of the workout.
I would love to see some check-ins of you planking this month! I know you have 5 minutes to train!