28 Day Challenges

28 Day Plank Challenge

doctorjeal237.3K views

Plank Exercise Challenge

Welcome to the 28 Day Plank Challenge. This challenge is the sister challenge to the January Plank Challenge, a simple yet effective daily challenge that improves core strength and endurance and can be started at any time.

Add this challenge to the mix for daily inspiration and a challenge to keep you focused. This challenge only takes a short time each day; furthermore, my challenges are designed not only to challenge you but also to create healthy, active habits you can continue. You’ll soon learn you don’t need to invest vast amounts of time into exercise; however, you do need to be consistent.

This challenge is staggered & progressively increases over the month. There are 3 levels to choose from, together with three different plank variations.

Want to join the January Plank Challenge?

Find out more about the sister challenge and join the January Plank Challenge.

Click here to get started today

What is a plank

The plank is an excellent isometric exercise; it requires core stabilisers to fire to maintain body & spinal alignment. A staple of fitness and often used during fitness tests and assessments.

Often called a prone bridge, it is a simple static exercise that works every part of your core and your whole body as you maintain a rigid position.

Visually, the plank is a bridge supported on your toes and forearms, a straight line from your heels to your shoulders. As a result, it looks so simple that you’d think it was easy, but it is not. Consequently, you’ll find the plank in almost any fitness programme, because it is highly effective and targets a fundamental muscle group: your core.

28 Day Plank Challenge

Plank Fitness Test

The January Plank challenge is progressive, and you should notice some gains throughout the month. To start, test your current core strength with a Plank test. This simple test will give you an idea of where you are now, which you can compare with when you conduct the same test at the end of the challenge. The result of the test will help you choose the plank variation to do during the challenge.

To conduct the test:

  • Have a stopwatch ready, or have a friend with one.
  • Get into the plank position.
  • Hold the plank for as long as you can.
  • Stop the test when you fail or when 2 minutes have passed.

Choose the Plank variation based on your initial Plank Test result

  • Under 30 seconds – Choose the Beginner variation (Half Plank).
  • 30 seconds up to 1 minute 30 seconds – Choose the Regular plank on forearms or with straight arms.
  • 1 minute 30 seconds and above – Choose the Plank/Up Down variation for a dynamic plank. Alternatively, you could use an unstable platform such as a BOSU, Balance Pod or Fitness Ball and place your feet upon it, creating a more demanding static Plank exercise.

Test your progress with a follow-up Plank Test at the end of the month

After a month of regular planking, you should be feeling stronger with more endurance in your core and stabilising muscles. To find out how you have improved, repeat the test you conducted at the start of the month. The test should be conducted under exactly the same conditions, with the same plank variation, etc. 

Plank Challenge Target Guide #Plankawaychallenge

28 Day Plank Challenge Target Guide

Scoring the Plank Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score. Use the free-scoring sheet available for download below to track your progress and tally your total score for the month

TARGET LEVELPOINTSEXERCISE LEVELPOINTS
Level 1 1 point Easy (Half Plank) + 1 point
Level 22 pointsModerate (Full Blank) + 2 points
Level 33 pointsAdvanced (UP/Downs) + 3 points
Scoring Chart for 28 Day Plank Challenge

28 Day Plank Challenge Scoring Sheet 76.03 KB 22 downloads

The scoring sheet to be used with the 28 Day Plank Challenge    …
Download

Equipment

GymBoss, the Number One Tool you Need to Time your HIIT Intervals

Programme Design

I have designed this challenge as a progressive ascending pyramid, in simple turns; each day is equal to or harder than the last. The challenge progresses at small steps, enabling you to become stronger as you go through the month. The challenge has two-day steps where we keep to the same target for two days (we can call this acclimatisation if you like). It’s all about getting you up to your target time at the end of the month, in a safe, effective, and progressive manner.

28 Day Plank Challenge Target Table

Day level 1 level 2 level 3
1 10 20 30
2 10 20 30
3 15 30 45
4 15 30 45
5 20 40 60
6 20 40 60
7 30 60 90
8 35 70 105
9 35 70 105
10 40 80 120
11 40 80 120
12 45 90 135
13 45 90 135
14 55 110 165
15 60 120 180
16 60 120 180
17 65 130 195
18 65 130 195
19 70 140 210
20 70 140 210
21 80 160 240
22 85 170 255
23 85 170 255
24 90 180 270
25 90 180 270
26 95 190 285
27 95 190 285
28 105 210 315
Generated by wpDataTables

Ready to commit?

Tweet this and add some accountability, and why not get some friends to join you, too?

Did you know? You are much more likely to achieve your goals if you share them with your friends and also get them to join you.

I'm doing a #28DayPlankChallenge, and you can join me for free. A daily Plank Challenge to keep me motivated. Share on X

The Plank Exercise

There are 3 variations of the plank designed for the beginner, intermediate and advanced levels of fitness.

Want more? Check out my 28 Plank Variations

Key Points

  • Keep neutral spine alignment
  • Maintain a straight line through shoulders, hips, knees & ankles
  • Maintain abdominal tension
  • Remember to breathe

Beginner – Half Plank (from knees) 

Half Plank exercise provided by diet.com

Regular – Forearm Plank or Straight Arm Plank

Fore Arm Plank Exercise provided by BeachBody

Plank Up Downs

Plank Up-Down Exercise courtesy of DareBee.com

28 Day Plank Challenge Day 1

28 Day Plank Challenge Day 1

Plank Challenge Day 1 Targets

Plank Challenge starts. Day 1 of #28DayPlankChallenge & just 10, 20 or 30 seconds. So New Year, New You? If you stick to this challenge, you’ll be on your way.

  • 🟢 Level 1 = 10 Second Plank (1 set of 10 Seconds)
  • 🟠 Level 2 = 20 Second Plank (2 sets of 10 Seconds)
  • 🔴 Level 3 = 30 Second Plank (3 sets of 10 Seconds)

Level 1 = 10-second plank (1 point)

I've just started January with #28DayPlankChallenge, Day 1 in the bag with a short 10-second plank for this daily Plank Challenge Share on X

Level 2 = 20-second plank (2 points)

I've just started January with #28DayPlankChallenge, Day 1 in the bag with a short 20-second plank for this daily Plank Challenge Share on X

Level 3 = 30-second plank (3 points)

I've just started January with #28DayPlankChallenge, Day 1 in the bag with a short 30-second plank for this daily Plank Challenge Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 2

28 Day Plank Challenge Day 2

Plank Challenge Day 2 Targets

Day 2 of #28DayPlankChallenge and another 20, 30 or 30 seconds plank sec today. We are breaking you gently, depending on when your New Year’s celebrations ended!

  • 🟢 Level 1 = 10 Second Plank (1 set of 10 Seconds)
  • 🟠 Level 2 = 20 Second Plank (2 sets of 10 Seconds)
  • 🔴 Level 3 = 30 Second Plank (3 sets of 10 Seconds)

Level 1 = 10-second plank (1 point)

The second day of #Planks for #28DayPlankChallenge, all done with another 10-second plank. Share on X

Level 2 = 20-second plank (2 points)

The second day of #Planks for #28DayPlankChallenge, all done with another 20-second plank. Share on X

Level 3 = 30-second plank (3 points)

The second day of #Planks for #28DayPlankChallenge, all done with another 30-second plank. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 3

28 Day Plank Challenge Day 3

Plank Challenge Day 3 Targets

Day 3 of #28DayPlankChallenge, an easy jump to 15, 30 or 45 seconds plank today. Back at work and a shock to the system, so do this before you hit the road.

  • 🟢 Level 1 = 15 Second Plank (1 set of 15 Seconds)
  • 🟠 Level 2 = 30 Second Plank (2 sets of 15 Seconds)
  • 🔴 Level 3 = 45 Second Plank (3 sets of 15 Seconds)

Level 1 = 15-second plank (1 point)

Just done my daily Plank Challenge for #28DayPlankChallenge, 15 seconds done! Share on X

Level 2 = 30-second plank (2 points)

Just done my daily Plank Challenge for #28DayPlankChallenge, 30 seconds done! Share on X

Level 3 = 45-second plank (3 points)

Just done my daily Plank Challenge for #28DayPlankChallenge, 45 seconds done! Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 4

28 Day Plank Challenge Day 4

Plank Challenge Day 4 Targets

Day 4 of #28DayPlankChallenge, another 15, 30 or 45 seconds plank today. So the first week back after the hols is the hardest, but know this little act is doing you good.

  • 🟢 Level 1 = 15 Second Plank (1 set of 15 Seconds)
  • 🟠 Level 2 = 30 Second Plank (2 sets of 15 Seconds)
  • 🔴 Level 3 = 45 Second Plank (3 sets of 15 Seconds)

Level 1 = 15-second plank (1 point)

Another 15-second plank in the bag for #28DayPlankChallenge. Share on X

Level 2 = 30 second plank (2 points)

Another 30-second plank in the bag for #28DayPlankChallenge. Share on X

Level 3 = 45-second plank (3 points)

Another 45-second plank in the bag for #28DayPlankChallenge. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 5

28 Day Plank Challenge Day 5

Plank Challenge Day 5 Targets

Day 5 of the #28DayPlankChallenge: it’s a 20, 40, or 60-second plank today. You may have set yourself some New Year’s resolutions, but this one you can keep!

  • 🟢 Level 1 = 20 Second Plank (1 set of 20 Seconds)
  • 🟠 Level 2 = 40 Second Plank (2 sets of 20 Seconds)
  • 🔴 Level 3 = 60 Second Plank (3 sets of 20 Seconds)

Level 1 = 20-second plank (1 point)

Up to 20 seconds today for my daily plank for the #28DayPlankChallenge challenge. Share on X

Level 2 = 40-second plank (2 points)

Up to 40 seconds today for my daily plank for the #28DayPlankChallenge challenge. Share on X

Level 3 = 60-second plank (3 points)

Up to 60 seconds today for my daily plank for the #28DayPlankChallenge challenge. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 6

28 Day Plank Challenge Day 6

Plank Challenge Day 6 Targets

Day 6 of #28DayPlankChallenge Another 20, 40 or 60 seconds plank. Small things make a big impact. It doesn’t need to be complicated; it just needs to be achievable.

  • 🟢 Level 1 = 20 Second Plank (1 set of 20 Seconds)
  • 🟠 Level 2 = 40 Second Plank (2 sets of 20 Seconds)
  • 🔴 Level 3 = 60 Second Plank (3 sets of 20 Seconds)

Level 1 = 20 seconds plank (1 point)

20-second plank done for #28DayPlankChallenge. Share on X

Level 2 = 40 seconds plank (2 points)

40-second plank done for #28DayPlankChallenge. Share on X

Level 3 = 60 seconds plank (3 points)

60-second plank done for #28DayPlankChallenge. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 7

28 Day Plank Challenge Day 7

Plank Challenge Day 7 Targets

Day 7 of #28DayPlankChallenge and 30, 60 or 90 seconds plank to do. The first week’s done & dusted. Well done, but let’s be honest, it wasn’t that hard. That’s to come 😉

  • 🟢 Level 1 = 30 Second Plank (1 set of 30 Seconds)
  • 🟠 Level 2 = 60 Second Plank (2 sets of 30 Seconds)
  • 🔴 Level 3 = 90 Second Plank (3 sets of 30 Seconds)

Level 1 = 30 seconds plank (1 point)

Just held a Plank for half a minute in the January Plank January. Share on X

Level 2 = 60 seconds plank (2 points)

Just held a Plank for a minute in the January Plank January. Share on X

Level 3 = 1 minute 30 seconds plank (3 points)

Just held a Plank for one and a half minutes in the January Plank January. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 8

28 Day Plank Challenge Day 8

Plank Challenge Day 8 Targets

Day 8 of #28DayPlankChallenge with a 35, 70 or 105-second plank. We are building you up so that you can reach your goal, so don’t fret if you are finding it easy!

  • 🟢 Level 1 = 35 Second Plank (1 set of 35 Seconds)
  • 🟠 Level 2 = 70 Second Plank (2 sets of 35 Seconds)
  • 🔴 Level 3 = 105 Second Plank (3 sets of 35 Seconds)

Level 1 = 35 seconds plank (1 point)

Another day and another Plank, this time 35 seconds. Share on X

Level 2 = 1 minute 10 seconds plank (2 points)

Another day and another Plank, this time 1 minute and 10 seconds. Share on X

Level 3 = 1 minute 45 seconds plank (3 points)

Another day and another Plank, this time 1 minute and 45 seconds. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 9

28 Day Plank Challenge Day 9

Plank Challenge Day 9 Targets

Day 9 of #28DayPlankChallenge, and again it’s a 35, 70, or 105-second plank to get down and do today. Holding your own bodyweight is no easy feat & it’s you against you only.

  • 🟢 Level 1 = 35 Second Plank (1 set of 35 Seconds)
  • 🟠 Level 2 = 70 Second Plank (2 sets of 35 Seconds)
  • 🔴 Level 3 = 105 Second Plank (3 sets of 35 Seconds)

Level 1 = 35-second plank (1 point)

Consistency is key, and I'm on day 9 of the January Plank Challenge with another 35-second plank in the bag. Share on X

Level 2 = 1 minute 10 seconds plank (2 points)

Consistency is key, and I'm on day 9 of the January Plank Challenge with another 1-minute 10-second plank in the bag. Share on X

Level 3 = 1 minute 45 seconds plank (3 points)

Consistency is key, and I'm on day 9 of the January Plank Challenge with another 1-minute 45-second plank in the bag. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 10

28 Day Plank Challenge Day 10

Plank Challenge Day 10 Targets

Day 10 of #28DayPlankChallenge and a short 40, 80 or 120-second plank. Remember to breathe and keep a straight line from heels to shoulder (no pyramids!)

  • 🟢 Level 1 = 40 Second Plank (1 set of 40 Seconds)
  • 🟠 Level 2 = 80 Second Plank (2 sets of 40 Seconds)
  • 🔴 Level 3 = 120 Second Plank (3 sets of 40 Seconds)

Level 1 = 40 seconds plank (1 point)

Daily habits getting strong with a 40-second plank ticked off the list for the January Plank Challenge. Share on X

Level 2 = 1 minute 20 seconds plank (2 points)

Daily habits getting strong with a 1-minute 20-second plank ticked off the list for the January Plank Challenge. Share on X

Level 3 = 2 minutes plank (3 points)

Daily habits getting strong with a 2-minute plank ticked off the list for the January Plank Challenge. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 11

28 Day Plank Challenge Day 11

Plank Challenge Day 11 Targets

Day 11 of #28DayPlankChallenge with a 40, 80 or 120-second plank today. By now, you have already quadrupled your first-day target. Good job, and you didn’t even notice!

  • 🟢 Level 1 = 40 Second Plank (1 set of 40 Seconds)
  • 🟠 Level 2 = 80 Second Plank (2 sets of 40 Seconds)
  • 🔴 Level 3 = 120 Second Plank (3 sets of 40 Seconds)

Level 1 = 40 seconds plank (1 point)

Getting stronger with another 40-second plank 'done & dusted' on the January Plank Challenge #Goals Share on X

Level 2 = 1 minute 20 seconds plank (2 points)

Getting stronger with another 1 minute 20-second plank 'done & dusted' on the January Plank Challenge #Goals Share on X

Level 3 = 2 minutes plank (3 points)

Getting stronger with another 2-minute plank 'done & dusted' on the January Plank Challenge #Goals Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 12

28 Day Plank Challenge Day 12

Plank Challenge Day 12 Targets

Day 12 of #28DayPlankChallenge and up to a 45, 90 or 135 seconds plank today! Try not to think about the burning and just breathe!

  • 🟢 Level 1 = 45 Second Plank (1 set of 45 Seconds)
  • 🟠 Level 2 = 90 Second Plank (2 sets of 45 Seconds)
  • 🔴 Level 3 = 135 Second Plank (3 sets of 45 Seconds)

Level 1 = 45 seconds plank (1 point)

Up to a 45-second plank for the January Plank Challenge, little by little. Share on X

Level 2 = 1 minute 30 seconds plank (2 points)

Up to a 1-minute 30-second plank for the January Plank Challenge, little by little. Share on X

Level 3 = 2 minutes 15 seconds plank (3 points)

Up to a 2-minute 15-second plank for the January Plank Challenge, little by little. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 13

28 Day Plank Challenge Day 13

Plank Challenge Day 13 Targets

Day 12 of #28DayPlankChallenge and up to a 45, 90 or 135 seconds plank today! Try not to think about the burning and just breathe!

  • 🟢 Level 1 = 45 Second Plank (1 set of 45 Seconds)
  • 🟠 Level 2 = 90 Second Plank (2 sets of 45 Seconds)
  • 🔴 Level 3 = 135 Second Plank (3 sets of 45 Seconds)

Level 1 = 45 seconds plank (1 point)

Nearly two weeks into the #28DayPlankChallenge Plank Challenge, and I've just done my 45-second plank. Share on X

Level 2 = 1 minute 30 seconds plank (2 points)

Nearly two weeks into the #28DayPlankChallenge Plank Challenge and I've just done my 1-minute 30-second plank. Share on X

Level 3 = 2 minutes 15 seconds plank (3 points)

Nearly two weeks into the #28DayPlankChallenge Plank Challenge, and I've just done my 2-minute 15-second plank. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 14

28 Day Plank Challenge Day 14

Plank Challenge Day 14 Targets

Day 14 of #28DayPlankChallenge, another 55, 110 or 165 seconds plank today. Two weeks’ done’ & almost halfway through the challenge already. I know, it’s flown by!

  • 🟢 Level 1 = 55 Second Plank (1 set of 55 Seconds)
  • 🟠 Level 2 = 110 Second Plank (2 sets of 55 Seconds)
  • 🔴 Level 3 = 165 Second Plank (3 sets of 55 Seconds)

Level 1 = 55 seconds plank (1 point)

Two weeks into the #28DayPlankChallenge Plank Challenge and I've just done my 55-second plank. Share on X

Level 2 = 1 minute 50 seconds (2 points)

Two weeks into the #28DayPlankChallenge Plank Challenge and I've just done my 1-minute 50-second plank. Share on X

Level 3 = 2 minutes 45 seconds plank (3 points)

Two weeks into the #28DayPlankChallenge, and I've just done my 2-minute 45-second plank. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 15

28 Day Plank Challenge Day 15

Plank Challenge Day 15 Targets

Day 15 of #28DayPlankChallenge with 60, 120 or 180 seconds plank to get down and party to! Oh, okay, just a plank will suffice today. You can celebrate when you’ve done it!

  • 🟢 Level 1 = 60 Second Plank (1 set of 60 Seconds)
  • 🟠 Level 2 = 120 Second Plank (2 sets of 60 Seconds)
  • 🔴 Level 3 = 180 Second Plank (3 sets of 60 Seconds)

Level 1 = 1 minute plank (1 point)

Daily plank done! One minute of isometric heaven… #28DayPlankChallenge Share on X

Level 2 = 2 minutes plank (2 points)

Daily plank done! Two minutes of isometric heaven… #28DayPlankChallenge Share on X

Level 3 = 3 minutes plank (3 points)

Daily plank done! Three minutes of isometric heaven… #28DayPlankChallenge Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 16

28 Day Plank Challenge Day 16

Plank Challenge Day 16 Targets

Day 16 of #28DayPlankChallenge and you know the pattern now, so it’s another 60, 120 or 180 seconds plank to get firmer from the inside out. Shoulders, abs & thighs getting stronger. Now that’s good time management.

  • 🟢 Level 1 = 60 Second Plank (1 set of 60 Seconds)
  • 🟠 Level 2 = 120 Second Plank (2 sets of 60 Seconds)
  • 🔴 Level 3 = 180 Second Plank (3 sets of 60 Seconds)

Level 1 = 1 minute plank (1 point)

One minute feels like an awfully long time when you are holding a plank. #28DayPlankChallenge Share on X

Level 2 = 2-minute plank (2 points)

Two minutes feels like an awfully long time when you are holding a plank. #28DayPlankChallenge Share on X

Level 3 = 3-minute plank (3 points)

Three minutes feels like an awfully long time when you are holding a plank. #28DayPlankChallenge Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 17

28 Day Plank Challenge Day 17

Plank Challenge Day 17 Targets

Day 17 of #28DayPlankChallenge with 65, 130 or 195 seconds plank today. It’s what you’ve been working up for, so enjoy every second of it.

  • 🟢 Level 1 = 65 Second Plank (1 set of 65 Seconds)
  • 🟠 Level 2 = 130 Second Plank (2 sets of 65 Seconds)
  • 🔴 Level 3 = 195 Second Plank (3 sets of 65 Seconds)

Level 1 = 1 minute 5 seconds (1 point)

Here we go again with a 1-minute 5-second plank. #GettingStronger Share on X

Level 2 = 2 minutes 10 seconds (2 points)

Here we go again with a 2-minute 10-second plank. #GettingStronger Share on X

Level 3 = 3 minutes 15 seconds (3 points)

Here we go again with a 3-minute 15-second plank. #GettingStronger Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 18

28 Day Plank Challenge Day 18

Plank Challenge Day 18 Targets

Day 18 of #28DayPlankChallenge, and let’s do it again with a 65, 130 or 195-second plank today. Looks worse in seconds, don’t you think! It’s all mind over matter, & you are mentally there.

  • 🟢 Level 1 = 65 Second Plank (1 set of 65 Seconds)
  • 🟠 Level 2 = 130 Second Plank (2 sets of 65 Seconds)
  • 🔴 Level 3 = 195 Second Plank (3 sets of 65 Seconds)

Level 1 = 1 minute 5 seconds plank (1 point)

Daily Plank Done! 1 minute and 5 seconds in the bag. #28DayPlankChallenge Share on X

Level 2 = 2 minutes 10 seconds plank (2 points)

Daily Plank Done! 2 minutes and 10 seconds in the bag. #28DayPlankChallenge Share on X

Level 3 = 3 minutes 15 seconds plank (3 points)

Daily Plank Done! 3 minutes and 15 seconds in the bag. #28DayPlankChallenge Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 19

28 Day Plank Challenge Day 19

Plank Challenge Day 19 Targets

Day 19 of #28DayPlankChallenge, getting firm with a 70, 140 or 210-second plank. Into your last 2 weeks, so the steady climb has begun, but you are stronger than you think

  • 🟢 Level 1 = 70 Second Plank (1 set of 70 Seconds)
  • 🟠 Level 2 = 140 Second Plank (2 sets of 70 Seconds)
  • 🔴 Level 3 = 210 Second Plank (3 sets of 70 Seconds)

Level 1 = 1 minute 10 seconds plank (1 point)

Up again, this time a 1-minute and 10-second plank. Feels good now it's done. Share on X

Level 2 = 2 minutes 20 seconds plank (2 points)

Up again, this time a 2-minute and 20-second plank. Feels good now it's done. Share on X

Level 3 = 3 minutes 30 seconds plank (3 points)

Up again, this time a 3-minute and 30-second plank. Feels good now it's done. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 20

28 Day Plank Challenge Day 20

Plank Challenge Day 20 Targets

Day 20 of #28DayPlankChallenge with a 70, 140 or 210-second plank to get done. This is a mental challenge as much as a physical one. Just remember to breathe and focus.

  • 🟢 Level 1 = 70 Second Plank (1 set of 70 Seconds)
  • 🟠 Level 2 = 140 Second Plank (2 sets of 70 Seconds)
  • 🔴 Level 3 = 210 Second Plank (3 sets of 70 Seconds)

Level 1 = 1 minute 10 seconds plank (1 point)

Held my daily plank for a not-so-short 1 minute and 10 seconds. #28DayPlankChallenge Share on X

Level 2 = 2 minutes 20 seconds plank (2 points)

Held my daily plank for a not-so-short 2 minutes and 20 seconds. #28DayPlankChallenge Share on X

Level 3 = 3 minutes 30 seconds plank (3 points)

Held my daily plank for a not-so-short 3 minutes and 30 seconds. #28DayPlankChallengey Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 21

28 Day Plank Challenge Day 21

Plank Challenge Day 21 Targets

Day 21 of #28DayPlankChallenge and we’re finishing week 3 off with an 80, 160 or 240 seconds plank. We know it’s getting harder, but so are you inside! A stronger core makes your whole body solid.

  • 🟢 Level 1 = 80 Second Plank (1 set of 80 Seconds)
  • 🟠 Level 2 = 160 Second Plank (2 sets of 80 Seconds)
  • 🔴 Level 3 = 240 Second Plank (3 sets of 80 Seconds)

Level 1 = 1 minute 20 seconds plank (1 point)

I've been doing a plank every day for the last 3 weeks, and today is no exception. 1 minute and 20 seconds done. Share on X

Level 2 = 2 minutes 40 seconds plank (2 points)

I've been doing a plank every day for the last 3 weeks, and today is no exception. 2 minutes and 40 seconds done. Share on X

Level 3 = 4 minutes plank (3 points)

I've been doing a plank every day for the last 3 weeks, and today is no exception. 4 minutes done. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 22

28 Day Plank Challenge Day 22

Plank Challenge Day 22 Targets

Day 22 of #28DayPlankChallenge, you’ve got an 85, 170 or 255-second plank to get down to. Just a small amount of time out of your day to get yourself feeling fitter

  • 🟢 Level 1 = 85 Second Plank (1 set of 85 Seconds)
  • 🟠 Level 2 = 170 Second Plank (2 sets of 85 Seconds)
  • 🔴 Level 3 = 255 Second Plank (3 sets of 85 Seconds)

Level 1 =1 minute 25 seconds (1 point)

Starting to feel like a battle of the mind now with my 1 minute and 25-second plank 'done & dusted' #28DayPlankChallenge Share on X

Level 2 = 2 minutes 50 seconds (2 points)

Starting to feel like a battle of the mind now with my 2-minute and 50-second plank 'done & dusted' #28DayPlankChallenge Share on X

Level 3 = 4 minutes 15 seconds plank(3 points)

Starting to feel like a battle of the mind now with my 4-minute and 15-second plank 'done & dusted' #28DayPlankChallenge Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 23

28 Day Plank Challenge Day 23

Plank Challenge Day 23 Targets

Day 23 of #28DayPlankChallenge and it’s 85, 170 or 255 seconds plank to feel the high before you crash! Getting oxygen in will help with the pain, sorry, we mean burn!

  • 🟢 Level 1 = 85 Second Plank (1 set of 85 Seconds)
  • 🟠 Level 2 = 170 Second Plank (2 sets of 85 Seconds)
  • 🔴 Level 3 = 255 Second Plank (3 sets of 85 Seconds)

Level 1 = 1 minute 25 seconds plank (1 point)

Nice to be able to say I've done my daily plank of 1 minute and 25 seconds. #28DayPlankChallenge Share on X

Level 2 = 2 minutes 50 seconds plank (2 points)

Nice to be able to say I've done my daily plank of 2 minutes and 50 seconds. #28DayPlankChallenge Share on X

Level 3 = 4 minutes 15 seconds plank (3 points)

Nice to be able to say I've done my daily plank of 4 minutes 15 seconds. #28DayPlankChallenge Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 24

28 Day Plank Challenge Day 24

Plank Challenge Day 24 Targets

Day 24 of the #28DayPlankChallenge, and it’s a 90-, 180-, or 270-second plank. One week to go, so you must keep going to say yes, you’ve done it. Don’t regret it, just do

  • 🟢 Level 1 = 90 Second Plank (1 set of 90 Seconds)
  • 🟠 Level 2 = 180 Second Plank (2 sets of 90 Seconds)
  • 🔴 Level 3 = 270 Second Plank (3 sets of 90 Seconds)

Level 1 = 1 minute 30 seconds plank (1 point)

I'm up to 1.5 minutes on the January Plank Challenge. #28DayPlankChallenge Share on X

Level 2 = 3 minutes plank (2 points)

I'm up to three minutes on the January Plank Challenge. #28DayPlankChallenge Share on X

Level 3 = 4 minutes 30 seconds plank (3 points)

I'm up to 4.5 minutes on the January Plank Challenge. #28DayPlankChallenge Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 25

28 Day Plank Challenge Day 25

Plank Challenge Day 25 Targets

Day 25 of #28DayPlankChallenge with a 90, 180 or 270 seconds of tummy toning to get done today. Such a short amount of time for such a huge benefit of super abs.

  • 🟢 Level 1 = 90 Second Plank (1 set of 90 Seconds)
  • 🟠 Level 2 = 180 Second Plank (2 sets of 90 Seconds)
  • 🔴 Level 3 = 270 Second Plank (3 sets of 90 Seconds)

Level 1 = 1 minute 30 seconds plank (1 point)

Daily Plank Done! Today I held it for 1 minute and 30 seconds. whoop. #28DayPlankChallenge Share on X

Level 2 = 3 minutes plank (2 points)

Daily Plank Done! Today I held it for 3 minutes. whoop. #28DayPlankChallenge Share on X

Level 3 = 4 minutes 30 seconds plank (3 points)

Daily Plank Done! Today I held it for 4 minutes and 30 seconds. whoop. #28DayPlankChallenge Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 26

28 Day Plank Challenge Day 26

Plank Challenge Day 26 Targets

Day 26 of #28DayPlankChallenge a challenging 95, 190 or 285 seconds plank. Come on and focus on the big picture, you are just 5 days away from your goal

  • 🟢 Level 1 = 95 Second Plank (1 set of 95 Seconds)
  • 🟠 Level 2 = 190 Second Plank (2 sets of 95 Seconds)
  • 🔴 Level 3 = 285 Second Plank (3 sets of 95 Seconds)

Level 1 = 1 minute 35 seconds (1 point)

Pushing up my daily plank time to 1 minute 35 seconds, and it's done. #28DayPlankChallenge Share on X

Level 2 = 3 minute 10 seconds (2 points)

Pushing up my daily plank time to 3 minutes 10 seconds, and it's done. #28DayPlankChallenge Share on X

Level 3 = 4 minutes 45 seconds (3 points)

Pushing up my daily plank time to 4 minutes 45 seconds, and it's done. #28DayPlankChallenge Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 27

28 Day Plank Challenge Day 27

Plank Challenge Day 27 Targets

Day 27 of #28DayPlankChallenge, no walk in the park anymore, today it’s a 95, 190 or 285 seconds plank. Remember to breathe!

  • 🟢 Level 1 = 95 Second Plank (1 set of 95 Seconds)
  • 🟠 Level 2 = 190 Second Plank (2 sets of 95 Seconds)
  • 🔴 Level 3 = 285 Second Plank (3 sets of 95 Seconds)

Level 1 = 1 minute 35 seconds plank (1 point)

One minute and 35 seconds does not sound that long until you are holding a plank. Time really can slow down. Share on X

Level 2 = 3 minutes 10 seconds plank (2 points)

Three minutes and 10 seconds does not sound that long until you are holding a plank. Time really can slow down. Share on X

Level 3 = 4 minutes 45 seconds plank (3 points)

Four minutes and 45 seconds does not sound that long until you are holding a plank. Time really can slow down. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

28 Day Plank Challenge Day 28

28 Day Plank Challenge Day 28

Plank Challenge Day 28 Targets

Day 28 of #28DayPlankChallenge, you’ve got a 105, 210 or 315-second plank to get down to. For this short space of time, be still. The rest of the day, you can run around like crazy

  • 🟢 Level 1 = 105 Second Plank (1 set of 105 Seconds)
  • 🟠 Level 2 = 210 Second Plank (2 sets of 105 Seconds)
  • 🔴 Level 3 = 315 Second Plank (3 sets of 105 Seconds)

Level 1 = 1 minute 45 seconds plank (1 point)

4 weeks of doing a Plank every day, and I've come a long way. Today was 1 minute and 45 seconds. Share on X

Level 2 = 3 minutes 30 seconds plank (2 points)

4 weeks of doing a Plank every day, and I've come a long way. Today was 3 minutes and 30 seconds. Share on X

Level 3 = 5 minutes 15 seconds plank (3 points)

4 weeks of doing a Plank every day, and I've come a long way. Today was 5 minutes and 15 seconds. Share on X

Exercise Bonus Points

Plank Exercise OptionBonus Points
Half Plank+1 point (download the scoring sheet)
Full Plank+2 points (download the scoring sheet)
Plank Up/Downs+3 points (download the scoring sheet)

Related posts

February FEBURPEE BURPEE Challenge

Yearly Plank Challenge (PlankAwayTheYear)

28 Day Squat Exercise Challenge

2 comments

5 Reasons to Plank Everyday | October 15, 2019 - 7:20 am
[…] it’a not January, check out the 28 Day Plank Challenge and start […]
January Plank Challenge (PlankAwayJanuary) | DoctorJeal December 26, 2019 - 12:25 pm
[…] Click here to get started today […]
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