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PlankAwayJanuary Day 19
January Plank Challenge
Day 19 of the #Plankawayjanuary plank challenge is here, and it’s time for another round of the plank exercise. Today’s goal is to do a 70, 140, or 210-second plank, depending on your fitness level. The plank is an excellent exercise for strengthening and toning the muscles in your core, including your abs, back, and hips, and it’s essential to start slowly and gradually increase the duration as you get stronger to avoid injury.
19th January Targets
Day 19 of the#Plankawayjanuary plank challenge and another 70, 140 or 210 seconds plank. Into your last 2 week,s 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 a 10-second plank. Feels good now it's done. Share on XLevel 2 = 2 minute 20 seconds plank (2 points)
Up again, this time a 2-minute and a 20-second plank. Feels good now it's done. Share on XLevel 3 = 3 minute 30 seconds plank (3 points)
Up again, this time a 3-minute and 30-second plank. Feels good now it's done. Share on XExercise Bonus Points
| Plank Exercise Option | Bonus 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) |
Challenges by DJ 
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