23rd December 2018 at 12:03 am #14062
I know everyone is going to be stuffing their faces and downing tools over the Christmas period but here is a very short challenge. It only takes a few minutes each day, so you could probably do it between your Christmas dinner courses etc. You will have abs like steel by the end (we all can dream once in a while) and an even stronger core for your swim (run and bike as well).
It’s a simple test called the Max Plank Accumulator (MPA) that you can redo again at the end to check how much you’ve improved by. There are plenty of videos online showing how each exercise is done correctly.
Today is Day 1 and all you need to do is to lay down your baseline.
You’ll need a stopwatch (the timer on your phone should do the trick) because you need to know when 5 minutes is up.
You need to accumulate as many minutes and seconds in the plank position as you can during those 5 minutes.
That doesn’t mean you have to stay in position the whole time; you can take breaks, but you only count the time you’re actually in plank for.
So if you make it to 30 seconds before having to take a break, you can then rest a bit and get back on again and do another 30 seconds.
Whatever you manage, that’s your starting point.
30 seconds regular plank
30 seconds side plank on the right
30 seconds side plank on the left
30 seconds of rest
Repeat this for 3 rounds.
Today’s challenge is to do 40s plank, 20s rest then repeat, and then 30s plank and 30s rest, repeated for 3 rounds in total.
Your Plankathon Challenge for today is to complete 30 seconds of Knee Drivers followed immediately by 30 seconds of regular plank.
Rest for 30 seconds and then repeat for 3 rounds in total.
Today hold a regular plank for 40 seconds, the side for 30, the other side for 30, and then rest for just 20 seconds.
40 seconds of regular plank then 20 seconds of rest, repeated for 6 rounds
HALF WAY THERE – NO PAIN NO GAIN
You must be logged in to reply to this topic.