30 day plank challenge free

Author: m | 2025-04-23

30 Day - Plank Challenge for iPhone, free and safe download. 30 Day - Plank Challenge latest version: 30 Day - Plank Challenge: The Ultimate Workout f 30 Day Plank Challenge for Android, free and safe download. 30 Day Plank Challenge latest version: 30 Day Plank Challenge: A Simple Workout Plan for E

Plank Workout - 30 Days Plank Challenge Free

Share to Help Inspire OthersLast Updated on July 2, 2022 If you want flat, toned abs asap you’re going to love this 30 Day Plank Challenge. I’ve always been a fan of planks for training abs and core strength. Planks are challenging, effective, and really help tighten and tone the tummy quickly. No equipment or crunches are required.There are different ways to perform a plank to boost the calorie burn and engage more muscles so you can get a strong, tighter, toned core.That’s why I put together this 30-day plank challenge for you! It has different types of planks that will tone your tummy.If your stomach feels more flab than fab, you’re going to love it!Ready to tighten and tone your abs? Let’s do this!30 Day Plank Challenge for Toned, Flat Abs and Core StrengthWe’ll be doing 6 different plank exercises, daily for 4 weeks.There are 7 different plank options we’ll be rotating throughout the challenge.Every day you’ll do a different plank. The first is a standard plank. The other plank exercises add movement onto the standard plank.By moving you’ll engage more core muscles and strength… this means better results for you!The standard plank doesn’t require movement and you’ll be holding a pose for a set number of seconds.For the planks that require movement, use the rep count rules on this chart.PLANK CHALLENGE EXERCISESPlankA plank is basically a pushup, except you don’t lower your body down. Your body should make a straight line from your heels to the back of your head.Avoid raising or sinking your butt. Hold this position as long as you can to complete one set. Tip: You can do a modified plank, by resting on your forearms instead, until you get stronger.NOTE: The other planks in the challenge build upon the basic plank position.Circle Toe PlankStart in a plank position. Lift one leg and trace circles with your toe for as long as you can until you feel the burn. Once you feel the burn do 5 more. Then switch sides and trace circles with your toe using the other leg.Elbows to Palms PlankStart in a

Start Planking Every Day for 30 Days (Plank Challenge)

IPhone Screenshots **Want to improve your health & fitness? Want the ultimate workout for those dream legs and butt you’ve always wanted? Then try the 30 Day Squat Challenge for FREE!!**The 30 Day Squat Challenge is a simple 30 day exercise plan, where you do a set number of squat exercises each day with rest days thrown in. The workout increases intensity slowly and day 30 will test anyone. In total the app has 6 workouts with 13 squat exercise variations. The workouts and exercises are suitable for both men and women of any age and fitness levels.You can also track your progress and share it with your friends via Facebook, Twitter and email updates!Try our other 30 day challenge and fitness apps:- 30 Day Ab Challenge- 30 Day Cardio Challenge- 30 Day Firm Butt Challenge- 30 Day Plank Challenge- 30 Day Push Up Challenge- 30 Day Thigh Slimming Challenge- 30 Day Toned Arms Challenge- 7 Minute Workouts- Paleo Food List- Fasting Timer- iStats- More apps coming soon!!Please seek medical advice prior to commencement. What’s New This app has been updated by Apple to display the Apple Watch app icon.Optimized for iPhone X. Ratings and Reviews Good but... It’s a shame that the app doesn’t work properly on IPhone 11, I’ve seen more reviews mentioning this, but it still hasn’t been fixed. The calendar with the daily exercises is zoomed in so it’s impossible to click on any day and see the exercises.I can use it on my IPad at least, but I also see it’s not clear with the “side” type of squats wether you’re meant to do the number of reps on one or both legs. Impossible to use on iPhone XR and deleted Was really excited to start this after reading about it online but impossible to use, all the exercises do not show in the first row on the challenge page so I can’t see Day 1 to click on it and I can’t start on 2 as you just get the message ‘complete all previous challenges. Well I can’t!! So disappointing. And no way that

Plank Workout - 30 Days Plank Challenge Free - App

The better. Day 5: Countertop push-ups 3 sets of 15 reps (rest 30 seconds between sets)Day 6: Side plank 2 reps of a 30-second hold on each side (rest 30 seconds between holds) How to do it: Lie on your right side, legs extended, left foot stacked on top of the right. Place your right elbow under your shoulder. Lift your hips and knees off the mat and keep your body in a straight line. If you can’t hold the pose the whole time, modify it by starting a different way: Instead of having legs outstretched, bend at the knees so your feet are behind you. Do the side plank by lifting your hips off the floor (your knees will still be on the floor). Day 7: RESTWeek 2 This week includes some triceps exercises in addition to those that strengthen chest, core, and quads. The triceps (on the backs of your arms) assist with any exercise that requires the chest to work. So stronger triceps mean you’re closer to nailing a push-up!Day 1: Triceps dips 3 sets of 12 reps How to do it: Sit on a sturdy chair or bench. Place your hands on either side of your hips so palms are resting on the bench and fingertips are hanging down. Scooch off the edge of the bench, keeping knees bent and feet together. Lower your hips toward the floor by bending your elbows. Challenge yourself to keep your hips as close to the bench as you can. Day 2: Countertop push-ups 3 sets of 20 reps (rest 30 seconds between sets)Day 3: High plank with shoulder taps 4 reps of a 30 second hold (rest 30 seconds between holds) How to do it: Instead of doing a plank on your forearms like you did in week one, do this with fully extended arms—you’ll look like you’re about to do a push-up. Take your right hand off the floor and tap your left shoulder. Bring your right hand back to the floor. Lift the left to tap your right shoulder. Keep alternating until you’re out of time. Day 4: Chair or bench push ups 3 sets of 10 reps (rest 30 seconds between sets) How to do it: Instead of doing your push-ups against a countertop, go lower! Do them against a very sturdy chair that won’t move under you, or do them on the seat of a bench.Day 5: Wall sits 3 reps of a 45 second hold (rest 1 min between holds)Day 6: Chair or bench push-ups 3 sets of 12 reps (rest 30 seconds between sets)Day 7: RESTWeek 3 This week is all about more reps and longer planks. Plus, you’ll move away from the wall and into squats to keep strengthening your lower body. Modify any moves, if neededDay 1: Chair or bench push-ups 3 sets of 15 reps (rest 30 seconds between sets)Day 2: Elbow plank 3 reps of a 45 second hold (rest 45 seconds between holds)Day 3: Triceps dips 3 sets. 30 Day - Plank Challenge for iPhone, free and safe download. 30 Day - Plank Challenge latest version: 30 Day - Plank Challenge: The Ultimate Workout f

FREE 30 DAY PLANK CHALLENGE - DEMONSTRATION

Original Post October 2, 2015. I edited it and added a giveaway then republished.It is no secret that I try to stay on the healthy bandwagon, and fall off of it with great flair when I do. I just got back from Costa Rica and had a couple soy reactions. I gained 15 pounds in 10 days. Ugh. I’m starting Day 1 of all 5 of these 30 Day Challenges that I found on 30DayFitnessChallenges.com. Which one do you want to do with me or want to try all as well? To help my liver to process all the crap I’ve consumed, I’m also adding in Suja juices. Costco has a 3-Day Cleanse for $21 (they are $3 off right now), which comes out to $2.33 a bottle. Costco also sells the big bottle of the Greens for $8. There are many other flavors at the store, and they run around $2-4 a bottle depending on where you shop. If you juice at home, go on with your bad self, but these are what I drink daily while traveling.I drink these everyday and you can also buy them and other flavors on Amazon.30 Day Wall Sit Challenge30 Day Butt Challenge30 Day Plank Challenge30 Day Crunch Challenge30 Day Arms Challenge30 Day Wall Sit ChallengeMy quads are not happy at all about me doing this challenge. But I hate my legs, so bring on the burn. I think I’m going to regret this challenge pretty quickly!30 Day Butt ChallengeI started this right after the Wall Sit Challenge. I am a huge lover of squats and think this with be the easier one out of all the challenges for me. Typically, I do at least 100 squats a day. Lunges on the other hand kiss my ass each and every time I do them. The bridges felt good as a low back and butt stretch, so I enjoy doing those.30 Day Plank ChallengeThe longest plank I have ever been able to hold is 45 seconds. I haven’t done them in quite a long time, so 20 seconds was quite challenging. This one, my friends, is gonna hurt.30 Day Crunch ChallengeMy stomach is more like a pony keg than a 6-pack. I made it to 19 crunches before my stomach started spasming and wondered what the hell I was doing. I took a couple deep breaths and pushed out the last six crunches. Ouch, ouch, ouch. 135 by the end of this challenge? Oh, hells no! 🙂30 Day Arms ChallengeI do the Tricep Dips using a desk or counter. I try to do regular push-ups without my knees on the floor, which made me remember all the days spent in Officer Training School those

Editable 28 DAYS PLANK CHALLENGE, Plank Challenge Workout, Plank, 30

Do four rounds10 Full Burpees, 45-sec rest15 Standard Squats, 45-sec rest30-sec Jumping Jacks, 45-sec rest10 Kneeling Triangle Pushup, 45-sec rest10 Reverse Lunges, 45-sec rest10 Shoulder Taps, 45-sec rest10 Floor IYT Raises, 45-sec restDay 18 – Rest Day 19 Do four rounds10 Burpees, 45-sec rest10 Shoulder Taps, 30-sec rest10 Jump Squats, 45-sec rest10 Standard Push-ups, 45-sec rest10 Superman Pull, 30-sec rest10 Glute Bridge, 30-sec rest60-sec Forearm Plank, 60-sec restDay 20 Do four rounds30-sec Mountain Climbers, 30-sec rest15 Incline Pushup, 45-sec rest10 Split Jump Squat, 30-sec rest10 Floor IYT Raises, 45-sec rest10 Lateral Squat, 45-sec rest10 Kneeling Archer push-ups, 45-sec rest20-sec Forearm Side Plank each side, 30-sec restDay 21 Do four rounds10 Burpees, 60-sec rest10 Standard Pushup, 45-sec rest10 Forward Lunges, 45-sec rest12 Floor Dips, 45-sec rest10 Tabletop Crunches, 45-sec rest10 Superman Pull, 45-sec rest60-sec Forearm Plank, 30-sec rest21 Day Home Workout Plan PDFYou can download this free 21 day home workout plan PDF to use it offline whenever you like it.Frequently Asked QuestionsCan You Build Muscle in 21 Days?Not significant. Bodyweight exercises are a great way to start your workout journey. They help you boost your strength and build muscles over time, but 21 days are not enough to see significant results.However, if you work out consistently for three weeks, you’ll feel stronger, fitter, and more productive than before.Related: How Long Does It Take To Build Noticeable Muscle?What Time of Day Should I Work Out?Alternate Home Workout PlansOnce you complete the above 21 day home workout plan, you’ll feel stronger than before and be ready to challenge yourself further. You can follow one of the programs below.Bodyweight Workout Plan to Get Ripped with PDFCalisthenics Full Body Workout, Routine, and PDFBeginner Dumbbell Workout Routine with Free PDFFull Body Gym Workout Routine for Beginners Tags: Home Workout, Workout Routine Share This Blog Murshid Akram I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.I help people achieve their best shape through my science-based and practical workout programs. Murshid Akram I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.I help people achieve their best shape through my science-based and practical workout programs. About

The Ultimate 30 Day Plank Challenge

Lose weight and get a flat stomach in 30 days with plank challenge&core workout. This app provides different plank variations to help you lose weight, gain strength and get a stronger core. The mixing of static and dynamic planks really helps you burn fat fast. Take only 7 minutes a day to burn calories and get in better shape!With 3 difficulty levels, the 30-day weight loss plan perfectly fits all fitness levels, and it suits both men and women. You can customize your training plan according to your own preferences. There's no equipment or gym needed; you can do plank workouts anywhere at anytime.Why plank workout?Planks are the most popular and effective fat burning exercise. They can be easily performed and activate all your muscles, including your core, shoulders, glutes, etc. Planks are the best choice for people with weak knees because they put no pressure on knees.Maximize the belly fat burning: Planks are more effective than crunches at burning belly fat. Planks activate 100% of your abs, while crunches only involve 64% of them.Strengthen your core: Plank workout fires up all your core muscle groups, enhances your core strength, and helps you get a strong core.Reduce back pain: Plank workout can strengthen your back muscles, reduce back pain and lower the risk of back and spinal column injuries.Improve your posture & balance: Plank workout requires your head, back and feet to be in a straight line. Regularly doing this will improve your balance and posture when sitting and standing.Accelerate your metabolism: Doing planks keeps your metabolism high for the whole day; this dramatically boosts the fat burning process.Improve your flexibility: Plank workout stretches all your posterior muscle groups, such as your shoulder blades, glutes and hamstrings, thus improving your flexibility and lowering the risk of injury.Features:- Different forms of planks provided- Customized workout reminders help you make planking a daily workout routine- Detailed instruction, animation, and video guide you through every workout- Workout duration and difficulty increase step by step- Track your weight loss progress automatically- Track your burned calories automatically

The 30-Day Plank Challenge - Fitness

Discover the ultimate path to a healthier, fitter you with "Plank Workout for Weight Loss". This app is your ideal companion in the journey towards transforming your body through the power of plank workouts and dedicated weight loss training. Designed for both beginners and fitness enthusiasts, our app combines the effectiveness of plank exercises with the convenience of home workouts, ensuring you can stay on track with your fitness goals anywhere, anytime.### Key Features & Benefits:- Daily Plank Challenges: Embark on a journey with our 30-day plank challenge that progressively increases in intensity, ensuring you continuously improve your strength, balance, and endurance.- Personalized Training Programs: Whether you're a beginner or looking to intensify your workout, our app offers tailored plank workout programs to meet your needs and help you achieve your weight loss goals.- Comprehensive Plank Workouts: Explore a variety of plank exercises designed to target all major muscle groups, enhancing your metabolism and accelerating fat burning.- Instructional Videos & Guides: Access detailed instructional videos and step-by-step guides to perfect your planking technique, ensuring maximum effectiveness and reducing the risk of injury.- Track Your Progress: Monitor your progress with our user-friendly tracking system that records your daily workouts, improvements in posture and balance, and milestones reached throughout your fitness journey.- Flexibility & Convenience: Enjoy the flexibility of home plank workouts that fit seamlessly into your schedule, allowing you to train at your own pace and convenience.### Achieve Your Fitness Goals:- Improve posture and balance: Regular plank workouts strengthen your core, enhancing your posture and balance.- Boost metabolism: Planks are an excellent way to kickstart your metabolism, helping you burn more calories even when at rest.- Enhance strength and endurance: Plank exercises build strength not just in your core, but across your entire body, increasing your overall endurance.- Weight Loss: Combined with a healthy diet, our plank workouts are a powerful tool in your weight loss journey, helping you shed unwanted fat and tone your body.Whether you're looking to start a new fitness routine, challenge yourself with a plank challenge, or find effective home workouts for weight loss, "Plank Workout for. 30 Day - Plank Challenge for iPhone, free and safe download. 30 Day - Plank Challenge latest version: 30 Day - Plank Challenge: The Ultimate Workout f 30 Day Plank Challenge for Android, free and safe download. 30 Day Plank Challenge latest version: 30 Day Plank Challenge: A Simple Workout Plan for E

30 day Plank Challenge - cambridgeweightplan

Ensuring continuous improvement without the need for new equipment or facilities.The Workout PlanWeekly ScheduleOverview of the Six-Month PlanOur six-month workout plan is designed to gradually increase in intensity, helping you build strength and endurance over time. The plan is divided into six phases, each lasting four weeks. You’ll start with basic exercises to build a strong foundation, then progressively challenge your muscles with more advanced movements.Importance of Rest and RecoveryRest and recovery are as important as the workouts themselves. Muscles need time to repair and grow stronger after each session. Ensure you get enough sleep and allow at least one rest day per week to prevent overtraining and reduce the risk of injury.Daily WorkoutsWeek 1-4: Building a FoundationIn the first four weeks, the focus is on building a solid foundation of core strength. These exercises will target your entire abdominal region, preparing your muscles for more challenging workouts ahead.Exercises: Planks, Crunches, Bicycle Crunches, Mountain Climbers, Leg Raises.Format: Perform each exercise for 30 seconds, then move to the next without rest. Repeat the circuit until 10 minutes are up.Sample Routine:Plank – 30 secondsCrunches – 30 secondsBicycle Crunches – 30 secondsMountain Climbers – 30 secondsLeg Raises – 30 secondsRepeat the circuit for 10 minutes.Week 5-8: Increasing IntensityIn weeks five through eight, the intensity increases with more challenging exercises and a circuit training format. This will help you continue to build strength and endurance while also improving cardiovascular fitness.Exercises: Plank variations (side plank, plank with shoulder tap), Russian Twists, Flutter Kicks, V-Ups, High Knees.Format: Perform each exercise for 45 seconds with minimal rest in between. Complete as many rounds as possible in 10 minutes.Sample Routine:Side Plank (left) – 45 secondsRussian Twists – 45 secondsFlutter Kicks – 45 secondsV-Ups – 45 secondsHigh Knees – 45 secondsSide Plank (right) – 45 secondsRepeat the circuit until 10 minutes are up.Week 9-12: Adding ResistanceIn weeks nine through twelve, it’s time to add resistance to your workouts. This phase will help you build muscle definition and strength. You can use household items like water bottles, backpacks filled with books, or any other weighted objects.Exercises: Weighted Crunches, Plank with Shoulder Tap, Hanging Leg Raises, L-Sit, Side Planks.Format: Perform each exercise for 1 minute, using household items for resistance. Take minimal rest between exercises to keep your heart rate up.Sample Routine:Weighted Crunches – 1 minute (use a water bottle or small weight)Plank with Shoulder Tap – 1 minuteHanging Leg Raises – 1 minute (use a sturdy bar or ledge)L-Sit – 1 minute (use parallel bars or sturdy chairs)Side Planks – 30 seconds each sideRepeat the circuit until 10 minutes are up.Week 13-16: Advanced Core ExercisesDuring weeks thirteen through sixteen, you’ll tackle more advanced core exercises that challenge your stability and

30 day plank challenge - Pinterest

Even just a few minutes a day of core exercises can help you build a stronger midsection during the 30-Day Abs Challenge. Healthy habits are built one day at a time. Our monthly fitness challenges can help you stay on track all year long. In This Article How the Challenge Works Challenge Calendar How to Join Ab Exercises Ab Workout Videos Wouldn't it be great to get stronger abs in 30 days? The LIVESTRONG.com team created a challenge to help you do just that. You'll not only feel amazing and stand with better posture, but you'll strengthen your midsection, which lessens your chance of back pain (among many other impressive benefits of strong abs).Best of all, you can do the challenge in a few minutes each day, with no equipment. All it takes is a handful of exercises and workout videos you can follow pretty much anywhere.How the 30-Day Abs Challenge Works We did the last round of the LIVESTRONG.com 30-Day Abs Challenge in our Challenge Facebook Group in June 2023 — but you can start on your own at any time!Most days, you'll do four different ab exercises — plank, boat pose, scissor twist and single-leg lift — as detailed in the challenge calendar below. You can see the individual exercise demos below from CJ Koegel, CPT, a NASM-certified personal trainer.As the month progresses, you'll add more reps or hold the poses for longer. And a few days during the month, you'll incorporate one of three ab workout videos, led by yoga instructor Elise Joan.The Challenge Calendar To stay on track, print out or save the 30-day calendar below. Image Credit: LIVESTRONG.com Creative Tip For the scissor twists and single-leg lifts, each time you lift one leg, that's 1 rep. But if you'd like, you can up the challenge by counting lifting right then left as 1 rep, effectively doubling the amount of reps you're doing. ‌Get a printer-friendly version of the challenge calendar here!‌ How to Join the 30-Day Abs Challenge 1. Print and/or Save Your Calendar Keep your calendar somewhere you can see it so you never. 30 Day - Plank Challenge for iPhone, free and safe download. 30 Day - Plank Challenge latest version: 30 Day - Plank Challenge: The Ultimate Workout f 30 Day Plank Challenge for Android, free and safe download. 30 Day Plank Challenge latest version: 30 Day Plank Challenge: A Simple Workout Plan for E

30-Day Challenge: Planking - Abbott

Your workouts. Image Credit: gorodenkoff/iStock/GettyImages In case you're wondering why there aren't any crunches or sit-ups in sight on this plan, it's because the plank activates multiple muscle groups at once, which in turn burns more calories and builds more muscle throughout the body.By building more muscle, you'll burn more calories and fat. That's because muscles are metabolically active, meaning they burn calories even at rest, according to the American Council on Exercise. Aim to complete at least two full-body strength-training sessions this week, per the Physical Activity Guidelines for Americans.Make sure you're also getting at least 150 to 300 minutes of moderate-intensity cardio exercise spread over the next seven days, per the Physical Activity Guidelines for Americans. That amounts to five sessions of at least 30 minutes each.Day 1 30-second forearm plank x 3 sets15-second side plank x 3 sets per side20 mountain climbers (10 per leg) x 2 setsDay 2 30-second forearm plank x 6 sets15-second side plank x 3 sets per side20 mountain climbers (10 per leg) x 2 setsDay 3 45-second forearm plank x 4 sets30-second side plank x 3 sets per side20 mountain climbers (10 per leg) x 3 setsDay 4 45-second forearm plank x 6 sets30-second side plank x 3 sets per side30 mountain climbers (15 per leg) x 2 setsDay 5 1-minute forearm plank x 3 sets30-second side plank x 4 sets per side30 mountain climbers (15 per leg) x 2 setsDay 6 1-minute forearm plank x 3 sets30-second side plank x 4 sets per side40 mountain climbers (20 per leg) x 2 setsDay 7 1-minute forearm plank x 3 sets45-second side plank x 3 sets per side40 mountain climbers (20 per leg) x 2 setsUp the Intensity After a week of these plank exercises, try adding more variations into your routine to challenge yourself and target even more muscles.Tip "If you are really up for a challenge, make it a contest with yourself," Bergeron says. "Every time there is a commercial break during your favorite TV show, get down on the floor and start planking. See how long you can go. I tell my clients that when they can hold a plank with good form for at least three minutes, their core is strong."Variation 1: Plank Jack Start in a high-plank position with your feet together and your shoulders stacked above your wrists.While maintaining a straight line with your body, hop your