Blog

Home/Exercise Library/5 Day Plank Challenge

5 Day Plank Challenge

The Plank is one of the best exercises because it works multiple muscle groups at one time; abs, core, upper body, back, lower body. Give this 5-Day plank challenge a try and let me know how you do!

Day 1: The Plank
Hold a plank for 30 seconds – 2 mins, based on your fitness level. Pick your level from the picture. * If you are just starting, you can hold 10 secs, take a break, hold 10 more, take a break, etc .. but get at least 30 seconds.

Form:

  • make sure wrist are under elbows & elbows under shoulders
  • butt stays low and tight (not high in the air)
  • stomach is tight, belly button pulled in
  • breath while you hold the position!!

Day 2: Side Plank
Tighten your core and abs. *Knee on the ground is modified

Options:
(A) Hold each side for 30-60 seconds (or longer)
(B) Reach under your body and then straight up. Keep hips stacked and abs tight. Don’t move the hips.

Day 3: Plank with Knee Tuck
Work your shoulders, core and abs.
*use a towel if on wood floor | *modified version, alternate one knee

Both- keep butt low, abs engaged and contracted, wrist under shoulders. *30-60 seconds

Day 4: Up / Down Plank
Abs, core and shoulders will engage and strengthen. | * Top is modified.

* Do 10 on each side, or 30 seconds, and then switch sides. Rest and repeat.
* Keep abs tight and engaged, hips square and control the movement

Day 5: Plank Combo
Total body workout. Here is your combo challenge. Begin with the plank and do each exercise 30-60 seconds, and rest 10-20 seconds between each exercise.

Go through 2x. Make sure you get both sides (right first time, left 2nd time).
Modify if needed. Keep core tight and abs engaged.


I run free 5 Day challenges, send free meal plans and more for my Beachbody clients and customers. I notify them by email so please sign up for your free account so you don’t miss the notifications.

Written by

A happy wife, mom, personal trainer, group class instructor, certified Insanity instructor, Alzheimer's volunteer, business owner and Online Beachbody Coach.

Leave a Comment

Ribbon Maker