July Plank Challenge
Plank Challenge
1-month, Monday-Friday, plank guide working towards the ultimate 4-minute, 8-variation plank
THE GOAL - Work towards completion of the 4-minute plank completing 30 seconds of each variation continuously
Order of the 4-minute plank as done below
From left to right: Forearm Plank, Hand Plank, Forearm Side Plank, Hand Side Plank,
Forearm Side Plank, Hand Side Plank, Forearm Back Plank, Hand Back Plank
*If a progression is needed, any of the planks can be done on hands and knees (except the backside planks)
WEEK 1 ~
July 1-7
Monday: 30s forearm plank / rest 1 minute / 30s hand plank
Tuesday: 30s forearm side plank (each side) / rest 1 minute in between
Wednesday: 30s hand side plank (each side) / rest 1 minute in between
Thursday: 30s forearm back plank / rest 1 minute / 30s hand back plank
Friday: 1-minute forearm plank
WEEK 2 ~
July 8-14
Monday: 45s forearm plank / rest 1 minute / 45s hand plank
Tuesday: 45s forearm side plank (each side) / rest 1 minute in between
Wednesday: 45s hand side plank (each side) / rest 1 minute in between
Thursday: 45s forearm back plank / rest 1 minute / 45s hand back plank
Friday: 1-minute side hand plank (each side) / rest 1 minute in between
WEEK 3 ~
July 15-21
Monday: 30s forearm side plank (each side) / no rest
Tuesday: 30s hand side plank (each side) / no rest
Wednesday: 30s forearm back plank / no rest / 30s hand back plank
Thursday: 30s forearm plank / no rest / 30s hand plank
Friday: 1-minute hand plank / rest 30s / 1-minute hand back plank
WEEK 4 ~
July 22-28
Monday: 30s forearm plank / 30s forearm side plank (each side) / no rest
Tuesday: 30s hand plank / 30s hand plank (each side) / no rest
Wednesday: 30s forearm plank / 30s hand plank / 30s forearm back plank / 30s hand back plank
Thursday: 30s forearm plank / 30s hand plank / 30s forearm side plank (each side)
Friday: 30s hand plank / 30s side hand plank (each side) / 30s hand back plank
WEEK 5 ~
July 29-31
Monday: 30s forearm plank / 30s forearm side plank (each side) / 30’s forearm back plank / no rest
Tuesday: 30s hand plank / 30s hand side plank (each side) / 30’s hand back plank / no rest
Wednesday: THE FULL SERIES!
30s forearm plank / 30s hand plank / 30s forearm side plank (each side) / 30s hand side plank (each side) / 30s forearm back plank / 30s hand back plank
Tell me about your progress!
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