Best 30 Day Plank Challenge Printable Calendar

30 day planking challenge
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By Mike Podesta

You never know when you will learn about a new exercise routine. Yesterday at lunch, I was introduced to the 30 Day Plank Challenge from a friend who is working to get back into shape. I had never heard of the plank challenge. To be quite honest, I wasn’t sure what a plank exercise was until I saw an image of it.

30 day planking challenge review

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As soon as I saw the image, I had a flashback to high school basketball conditioning. It wasn’t called a plank then, but was referenced to as a front hold. I remember being in a pushup position with my forearms positioned parallel to the ground and my body trembling and abdominal muscles burning after 45 seconds of the exercise. The exercise is intended to help strengthen abdominal, back, and shoulder muscles.

As you can see from the picture, the exercise looks fairly simple.  You start in the pushup position with your forearms to the ground. Straighten your body, imagine you’re a plank of wood. Flex your abdominals and hold this position as long as possible.  Remember to keep your eyes on the floor and avoid raising your back side. Your body should make a straight line from your heels to the back of your head.

The 30 Day Plank Challenge will certainly test your body. By following the plan schedule, you should be able to hold the plank pose from 20 seconds to 5 minutes in 30 days. Each week, you gradually increase your hold time by 45 seconds to one minute, giving yourself one rest day.

Here’s a video of a woman demonstrating the proper form of the plank exercise. She also goes into detail of additional ways to increase the difficulty of the plank.



• Meet the Author • Mike Podesta

I am a recovering out of shape junk food junkie. With my support group of family and friends, I am on the path to recovery. It couldn't be done without eating clean and a work out regime of running and lifting weights. Contact me at:

8 comments… add one

  • I tried this today… Day 1 (10-30-13) I barely made 20 seconds. :)

    • At least you made 20 seconds!I have to say the picture makes it look a lot easier than it really is. I just started and was all shaky and could feel my muscles getting a workout.

  • Do you plank for 20 sec 1 time each day or should you do it more?

    • I mean I know you gradually increase the time but for example day 1; I did the plank for 20 sec should I do 20 sec a few more times today?

      • Kira, it’s one time each day! If you can do more than that now, I think you’ll have no problem completing this challenge. :) It was more of a 40 day challenge for me. It was tough adding each minute.

  • I was wondering about the number of times a day. Thank you Kira for asking that question.

    • Only once a day will do. You can do more than once a day if you’d like, though.

  • I started my 30 day challenge today. I decided to try if I could hold it for 30 seconds and I was able to but when I laid down I said holy cow! That was intense! :) I am looking forward to the next 30 days!


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