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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

Certified Personal Trainer in Charlottesville, VA. Virtual fitness, nutrition and lifestyle coach. Specializing in fitness over 40, nutrition coaching, core and balance and strength training.

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