30 Day Plank Challenge
Here is what to post when advertising your challenge. Add a pic to it…Make sure you read through this and change dates to fit when your challenge is going to start and make this sound like YOU!
Post something like this every couple days and set your FREE challenge out 2 weeks so you can really get it packed. This is how you will build a list of prospects to connect with. This is also great to promote on your Like page to get people involved that you are not already friends with on your personal Fb page. if someone wants to join your challenge on your "LIKE" page, comment back to them saying do not REPLY back to them and Say…"sound great "BRIAN" I will send you a friend request so I can get you added to the group. Then friend request them. This is how you get people from your "LIKE" page to your personal Facebook page to see your other "challenge packs" challenges you run.
My FREE 30 day Crank your Core Challenge kicks off on Monday January 13th ! You will receive: daily support, free coaching from me, & most importantly RESULTS...IF you follow the plan! The ONLY commitment I require from you is that you have a positive attitude, complete the daily challenge, 1 post daily for accountability, and COMMIT to the FULL 30 days! Lose some weight, tone up, gain some confidence and HAVE FUN! To get it on the action, all you have to do is comment "I'M ALL IN" on this post!
****DAY 1****
Happy Monday EVERYONE!
We are starting out VERY slowly because we have A LOT of different levels of fitness in the group, so if something is too easy for you, feel free to hold it longer or modify it to meet your needs!
Hold this move for 30 seconds and make sure you breath in your nose and out your mouth, please do not hold your breath!
Post up when you're done! COMMENT "30 seconds DONE" Happy Planking!
P.S. If you have any friends that would like to join you in this plank challenge, let them know about it, have them friend request me, and I can get them added!
****DAY 2****
Today's move is a lot like yesterday's move, except today we are going to be on your hands not your elbows!
Proper form is important so follow the picture!
Hold this move for 45 seconds. Get used to breathing in your nose and out your mouth!
You will thank me when the time starts to increase more!
Keep your stomach tight start to finish.
Post up when you're done! Comment "45 seconds done" when finished
***DAY 3****
Here is the position for today...a standard push-up plank position holding it at the bottom.
Today I want you to hold this position for 55 seconds! Don't forget to BREATH!!
If you work on keeping your CORE tight, not totally flexed but tight, and do not drop you hips down and star at the floor so you body is in a straight line, you will have proper form like this pic .
Please modify if you need to! HAPPY PLANKING!
P.S. Feel free to post your pics or post about what you are doing on your Facebook wall ...you never know who you'll inspire and motivate to start their journey!!
****DAY 4****
Today's position is an elbow plank position and is probably thee MOST common plank position.
Hold this move for 1minute, and drop to you knees for a break if you need To rest, which is OK, you WILL get stronger if you follow this plan!
You must really start to focus on keeping your abs tight and NOT DROPPING YOUR HIPS, and breath in your nose and out your mouth while doing this...
Post up how easy or hard this was for you and if you are getting sore or not when you're done!
***DAY 5****
Happy Flex Friday!
We're going to step it up a notch and do a SIDE elbow plank today!
Do this on BOTH arms.
Hold this position for 40 seconds PER SIDE.
This position REALLY works your obliques, which we ALL want, right?
Put your phone next to you with the timer on!
You may fall out of position, it's OK, just get back up!
Post ANY FLEX FRIDAY PICTURE YOU want on your Facebook wall and tag me in your post so I know you got this done!!! Make it fun!
HAPPY FRIDAY!!
****DAY 6****
Today is a SATURDAY REST DAY!
OR, if you really want to be an overachiever you can choose your FAVORITE plank that we've done so far and hold it for as long as you possibly can using good form!
If you are SORE, I would recommend to let those muscles rest an repair!
If your not sore, Post up which plank and how long if you choose to do extra!
Remember to use your phone as a timer to see how long you can go!
Make it a great SATURDAY!
***DAY 7****
Happy Sunday Plankers!
Here is today's plank!
Do this with your LEFT arm out and then switch to the RIGHT!
Be SURE you are in the "push-up" position, not the elbow position.
Hold this position for 50 seconds per side and modify if you need to!
If you feel the need to continue to repeat this for more of a core workout, go for it, just keep good form and make sure you are breathing in your nose and out your mouth!
Post up "Both Sides DONE" when you're finished!
Haves great Sunday, and keep your nutrition clean, you will see better results if you are eating for results!
***DAY 8***
Happy Monday to you all!
Today's move is a push up position plank with your hands on the ground but I want you to raise your RIGHT leg in the air as if you were doing a straight leg lift and hold this position for 1 minute and then switch to the LEFT leg for 1 minute.
Keep your leg flexed just like in the picture so you really work your leg and butt muscles.
You can repeat this as many times as you want if you are not to sore already.
Keep your core tight while doing this and breath in your nose and out of your mouth. Find a rhythm that works for you.
Don't forget to place your phone in front of you on the ground to time yourself, so you do not have to look up at a clock.
Post "FINISHED BOTH" when you are done.
***DAY 9***
Happy Transformation Tuesday!
Today we are doing a regular elbow plank and as you get stronger try not to drop your hips and keep your core tight and stick your BOOTAY slightly up so your hips do not drop down.
Stay looking at the floor to keep your spine in aline.
Hold this plank for 1minute 10 seconds! Use your phone so you know when your done!
Drop to your knees if you have to but keep that core tight and make sure you are still breathing.
Anyone of you can do this. Modify if you have to but the key is to give it your best everyday.
Make it a blessed Tuesday!
***DAY 10***
It's WACKY WEDNESDAY! Post a picture of where you do your plank today! Wherever your at! You don't have to be In it just tag me @juddwelte and put something about doing this challenge and how it's making you feel! #wackywednesday
We're going to step it up a notch and repeat day 5 and do a SIDE elbow plank today! But do it longer and work our obliques a bit more!
Do this on BOTH arms.
Hold this position for 1 minute PER SIDE.
This position REALLY works your obliques, which we ALL want, right? (Smaller tighter tummy)
Put your phone next to you with the timer on!
You may fall out of position, it's OK, just get back up!
Post up "WACKY WEDNESDAY DONE" when you are finished!
***DAY 11***
Here is today's plank!
Do this with your LEFT arm out and then switch to the RIGHT!
Be SURE you are in the ELBOW PLANK position, not pushup hand position.
Hold this position for 1 minute each per side and modify if you need to! Keep your core tight and breath. Do not hold your breath!
If you feel the need to continue to repeat this for more of a core workout, go for it, just keep good form and make sure you are breathing in your nose and out your mouth!
Post up "Throw back Thursday" when you're finished and POST a throw back pick of a time that was a great memory for you!
***DAY 12***
Happy FLEX FRIDAY to you all!
Today's move is a elbow position plank with your elbows on the ground but I want you to raise your RIGHT leg in the air as if you were doing a straight leg lift and hold this position for 1 minute 30 seconds and then switch to the LEFT leg for 1 minute 30 seconds.
Keep your leg flexed just like in the picture so you really work your leg and butt muscles.
You can repeat this as many times as you want if you are not to sore already.
Keep your core tight while doing this and breath in your nose and out of your mouth. Find a rhythm that works for you.
Don't forget to place your phone in front of you on the ground to time yourself, so you do not have to look up at a clock.
Post "FINISHED BOTH" when you are done.
Was this tough for you?
Don't for get to post a Flex FRIDAY PIC on your Facebook page! You pick whatever picture you want! Make it fun!
****DAY 13****
Today is a REST DAY!
But you can also use it to repeat one of the planks that we did this week for as long as you possibly can...and when you think you're done, go 5 seconds longer!
Or, you can rest. Lol! Here's a little illustration about which muscles are being worked when you are planking.
Post up when you're done if you decide to plank today and what plank you did!
****DAY 14****
Happy Sunday!!
Today, I want you to do this move on your left arm with your right arm in the air. Hold for 1.5 minutes, then SWITCH!
Getting your balance is key, so take your time!
Keeping your core (abs) tight is also important for you to stabilize yourself!
Don't forget to keep breathing!
Remember to modify if you need to. Post up when you're done!
Comment how you are doing up to this point with this challenge!
***DAY 15***
You have made it to the half way point! Are you feeling any stronger yet?
Today's plank will be in pushup position on your hands with your right arm extended in front of you with your left leg off the ground for 1 minute 30 seconds! THEN SWITCH!
It's all about getting your balance by keeping your core tight and breathing!
Modify if you need to and keep your phone in front of you so you have a timer!
YOU CAN DO THIS! You will end up feeling this everywhere! If you feel you want to go longer, do it!
Comment "finished" when you are done!
****DAY 16****
where are all my Challengers at! Not as many are posting! Please post up and get these done!
Here is today's move!
PLANK TWIST!
I do these ALL THE TIME in Body Beast and thought they would be a great addition to our challenge!
Do this move for 2 minutes on one side then switch sides! Keep repeating the steps you see in the picture!
Post up when you're done! .
Modify if needed.
Post up when you're done! Happy Planking!!
***DAY 17***
Time to change it up a bit and get moving!
Our move today is what they call a Spider-Man plank!
You can do this from pushup position or if you want to make it more challenging, drop down to your elbows.
Start with bring your right knee up to your side of your body and all the way back and repeat for 2 minutes...then SWITCH sides and do your left!
Squeeze and hold your abs every time you bring your leg up for 1 second!
Make sure you DO NOT hold your breath...
Comment where you feel this in your body working.
****DAY 18****
SUPERMAN PLANK! Hold this move for 2.5 minutes!
Get those legs up and arms up!
MAKE SURE YOU BREATH in your nose and out your mouth!
Hope y'all had a great day!!
Comment "FINISHED" when done
****DAY 19****
HAPPY FLEX FRIDAY
POST UP YOUR FLEX FRIDAY PICS!
PLANK PUNCHES!
Get in plank position on your hands, keep your core tight and keep breathing!
Punch forward alternating your arms! Make sure you give a good strong punch!
Do this move for 3 minutes, switching arms each rep!
If it starts hurting your wrist, definitely stop and shake them out!
Happy Plank Punching!
Post up when you're done if you like these or not?
***DAY 20***
REST DAY today or choose your favorite one and hold it for as long as you can!
If you are behind, this gives you a chance to get caught up!
Post what you do if you choose to keep going!
Do you feel yourself getting stronger?
Make it a great Saturday!!
***DAY 21***
Today's move is a REVERSE plank!
Make sure you keep your butt off the ground by keeping your abs tight and squeezing your BOOTAY TIGHT to keep yourself up off the ground!
Hold this move for 3 minutes and make sure you keep breathing in and out, no holding your breath!
COMMENT "finished" when you're done!!
YOU CAN DO THIS!
Make it a great Sunday!
****DAY 22****
Happy Monday!
Your move today is a Push-up plank!
Start off in push up position and do a complete pushup then go to your elbow for the plank and then right back up to a pushup position! Continue this for 3.5 minutes!
COMMENT "how many you did when your done!
***DAY 23***
Not to many days left, if you are behind, get caught up! These are only a few minutes of you day so you can knock them out!
Today's move is Plank rows! In pushup plank position on your hands, pull one arm all the way back, then the other! Repeat this for 4 minutes!
If you want to use a light weight, that is ok!
Keep breathing in and out and keep your core TIGHT!
Comment how this felt to do!
***DAY 24***
Wow only 6 days left!
I see that we have had some dropouts for whatever reason! This challenge is about committing, starting, staying consistent and finishing!
This prepares you to be on a schedule so when you are ready to do a full workout, you stick to it!
TODAYS MOVE!
Superman Banana...yes I just said that LOL!
Look at the picture and place your arms and legs out just like that with you on your stomach first...then roll over and squeeze your abs keeping your arms and legs like the picture!
Do this for 5 minutes! Rotating and holding it for 3-5 seconds each side!
Comment about what this Core challenge has done for YOU!
***DAY 25***
5 DAYS LEFT
ARE YOU GOING TO FINISH WHAT YOU STARTED?
Here is the position for today…a standard push-up plank position holding it at the bottom of the pushup really close to the ground.
Today I want you to hold this position for 4 minutes! Don't forget to BREATH!!
If you work on keeping your CORE tight, not totally flexed but tight, and do not drop your hips down and stare at the floor so you body is in a straight line, you will have proper form like this pic .
Please modify if you need to! HAPPY PLANKING!
***DAY 26***
Happy Flex Friday! POST UP YOUR FLEX FRIDAY PICTURE…ITS FUN TO DO IT WITH YOUR FRIENDS IF THEY ARE AROUND
We're going to step it up a notch and do a SIDE elbow plank today!
Do this on BOTH arms.
Hold this position for 4 MINUTES PER SIDE.
This position REALLY works your obliques, which we ALL want, right?
Put your phone next to you with the timer on!
You may fall out of position, it's OK, just get back up!
Post ANY FLEX FRIDAY PICTURE YOU want on your Facebook wall and tag me in your post so I know you got this done!!! Make it fun!
HAPPY FRIDAY!!
***DAY 27***
Welcome to your LAST rest day
If you are behind, do what you gotta do to get caught up!
If you feel good and want to keep going TODAY, do it...
For those of you sticking to this challenge, I hope you like the accountability of being in a group like this, for accountability to GET IT DONE!
WHATEVER YOU DO, FINISH STRONG!
MAKE IT A GREAT SATURDAY!
***DAY 28***
Today's plank will be in pushup position on your hands or elbows with your right arm extended in front of you with your left leg off the ground for 3 MINUTES 30 seconds! THEN SWITCH!
It's all about getting your balance by keeping your core tight and breathing!
Modify if you need to and keep your phone in front of you so you have a timer!
YOU CAN DO THIS! You will end up feeling this everywhere! If you feel you want to go longer, do it!
Comment "finished" when you are done!
***DAY 29****
HAPPY MONDAY
One more day!! Are you going to finish what you started? You can do it!!!
POST UP YOUR FAVORITE MOVE FOR THIS CHALLENGE!
PLANK PUNCHES!
Get in plank position on your hands, keep your core tight and keep breathing!
Punch forward alternating your arms! Make sure you give a good strong punch!
Do this move for 5 Minutes, switching arms each rep!
If it starts hurting your wrist, definitely stop and shake them out!
TAKE A BREAK IF YOU NEED TO BUT GIVE IT ALL YOU GOT
Happy Plank Punching!
MAKE A VIDEO CONGRATULATING EVERYONE FOR FINISHING THE CHALLENGE AND TELL THEM HOW TO GET INTO YOUR NEXT CHALLENGE COMING UP. I DO THIS ON MY PHONE AND POST IT IN THE GROUP AND THEN I POST DAY 30 RIGHT AFTER.
It's DAY 30!!! YOU MADE IT
Watch for a video explaining how to get into my next challenge!!
You last move is to do a regular plank on your hands or elbows for as long as you can so you can see how far you have come!
Please post how long you did it and what you took away from this challenge!!
It was a pleasure running this challenge for all of you and I look forward to working with you more in my other challenges!
Post something like this every couple days and set your FREE challenge out 2 weeks so you can really get it packed. This is how you will build a list of prospects to connect with. This is also great to promote on your Like page to get people involved that you are not already friends with on your personal Fb page. if someone wants to join your challenge on your "LIKE" page, comment back to them saying do not REPLY back to them and Say…"sound great "BRIAN" I will send you a friend request so I can get you added to the group. Then friend request them. This is how you get people from your "LIKE" page to your personal Facebook page to see your other "challenge packs" challenges you run.
My FREE 30 day Crank your Core Challenge kicks off on Monday January 13th ! You will receive: daily support, free coaching from me, & most importantly RESULTS...IF you follow the plan! The ONLY commitment I require from you is that you have a positive attitude, complete the daily challenge, 1 post daily for accountability, and COMMIT to the FULL 30 days! Lose some weight, tone up, gain some confidence and HAVE FUN! To get it on the action, all you have to do is comment "I'M ALL IN" on this post!
****DAY 1****
Happy Monday EVERYONE!
We are starting out VERY slowly because we have A LOT of different levels of fitness in the group, so if something is too easy for you, feel free to hold it longer or modify it to meet your needs!
Hold this move for 30 seconds and make sure you breath in your nose and out your mouth, please do not hold your breath!
Post up when you're done! COMMENT "30 seconds DONE" Happy Planking!
P.S. If you have any friends that would like to join you in this plank challenge, let them know about it, have them friend request me, and I can get them added!
****DAY 2****
Today's move is a lot like yesterday's move, except today we are going to be on your hands not your elbows!
Proper form is important so follow the picture!
Hold this move for 45 seconds. Get used to breathing in your nose and out your mouth!
You will thank me when the time starts to increase more!
Keep your stomach tight start to finish.
Post up when you're done! Comment "45 seconds done" when finished
***DAY 3****
Here is the position for today...a standard push-up plank position holding it at the bottom.
Today I want you to hold this position for 55 seconds! Don't forget to BREATH!!
If you work on keeping your CORE tight, not totally flexed but tight, and do not drop you hips down and star at the floor so you body is in a straight line, you will have proper form like this pic .
Please modify if you need to! HAPPY PLANKING!
P.S. Feel free to post your pics or post about what you are doing on your Facebook wall ...you never know who you'll inspire and motivate to start their journey!!
****DAY 4****
Today's position is an elbow plank position and is probably thee MOST common plank position.
Hold this move for 1minute, and drop to you knees for a break if you need To rest, which is OK, you WILL get stronger if you follow this plan!
You must really start to focus on keeping your abs tight and NOT DROPPING YOUR HIPS, and breath in your nose and out your mouth while doing this...
Post up how easy or hard this was for you and if you are getting sore or not when you're done!
***DAY 5****
Happy Flex Friday!
We're going to step it up a notch and do a SIDE elbow plank today!
Do this on BOTH arms.
Hold this position for 40 seconds PER SIDE.
This position REALLY works your obliques, which we ALL want, right?
Put your phone next to you with the timer on!
You may fall out of position, it's OK, just get back up!
Post ANY FLEX FRIDAY PICTURE YOU want on your Facebook wall and tag me in your post so I know you got this done!!! Make it fun!
HAPPY FRIDAY!!
****DAY 6****
Today is a SATURDAY REST DAY!
OR, if you really want to be an overachiever you can choose your FAVORITE plank that we've done so far and hold it for as long as you possibly can using good form!
If you are SORE, I would recommend to let those muscles rest an repair!
If your not sore, Post up which plank and how long if you choose to do extra!
Remember to use your phone as a timer to see how long you can go!
Make it a great SATURDAY!
***DAY 7****
Happy Sunday Plankers!
Here is today's plank!
Do this with your LEFT arm out and then switch to the RIGHT!
Be SURE you are in the "push-up" position, not the elbow position.
Hold this position for 50 seconds per side and modify if you need to!
If you feel the need to continue to repeat this for more of a core workout, go for it, just keep good form and make sure you are breathing in your nose and out your mouth!
Post up "Both Sides DONE" when you're finished!
Haves great Sunday, and keep your nutrition clean, you will see better results if you are eating for results!
***DAY 8***
Happy Monday to you all!
Today's move is a push up position plank with your hands on the ground but I want you to raise your RIGHT leg in the air as if you were doing a straight leg lift and hold this position for 1 minute and then switch to the LEFT leg for 1 minute.
Keep your leg flexed just like in the picture so you really work your leg and butt muscles.
You can repeat this as many times as you want if you are not to sore already.
Keep your core tight while doing this and breath in your nose and out of your mouth. Find a rhythm that works for you.
Don't forget to place your phone in front of you on the ground to time yourself, so you do not have to look up at a clock.
Post "FINISHED BOTH" when you are done.
***DAY 9***
Happy Transformation Tuesday!
Today we are doing a regular elbow plank and as you get stronger try not to drop your hips and keep your core tight and stick your BOOTAY slightly up so your hips do not drop down.
Stay looking at the floor to keep your spine in aline.
Hold this plank for 1minute 10 seconds! Use your phone so you know when your done!
Drop to your knees if you have to but keep that core tight and make sure you are still breathing.
Anyone of you can do this. Modify if you have to but the key is to give it your best everyday.
Make it a blessed Tuesday!
***DAY 10***
It's WACKY WEDNESDAY! Post a picture of where you do your plank today! Wherever your at! You don't have to be In it just tag me @juddwelte and put something about doing this challenge and how it's making you feel! #wackywednesday
We're going to step it up a notch and repeat day 5 and do a SIDE elbow plank today! But do it longer and work our obliques a bit more!
Do this on BOTH arms.
Hold this position for 1 minute PER SIDE.
This position REALLY works your obliques, which we ALL want, right? (Smaller tighter tummy)
Put your phone next to you with the timer on!
You may fall out of position, it's OK, just get back up!
Post up "WACKY WEDNESDAY DONE" when you are finished!
***DAY 11***
Here is today's plank!
Do this with your LEFT arm out and then switch to the RIGHT!
Be SURE you are in the ELBOW PLANK position, not pushup hand position.
Hold this position for 1 minute each per side and modify if you need to! Keep your core tight and breath. Do not hold your breath!
If you feel the need to continue to repeat this for more of a core workout, go for it, just keep good form and make sure you are breathing in your nose and out your mouth!
Post up "Throw back Thursday" when you're finished and POST a throw back pick of a time that was a great memory for you!
***DAY 12***
Happy FLEX FRIDAY to you all!
Today's move is a elbow position plank with your elbows on the ground but I want you to raise your RIGHT leg in the air as if you were doing a straight leg lift and hold this position for 1 minute 30 seconds and then switch to the LEFT leg for 1 minute 30 seconds.
Keep your leg flexed just like in the picture so you really work your leg and butt muscles.
You can repeat this as many times as you want if you are not to sore already.
Keep your core tight while doing this and breath in your nose and out of your mouth. Find a rhythm that works for you.
Don't forget to place your phone in front of you on the ground to time yourself, so you do not have to look up at a clock.
Post "FINISHED BOTH" when you are done.
Was this tough for you?
Don't for get to post a Flex FRIDAY PIC on your Facebook page! You pick whatever picture you want! Make it fun!
****DAY 13****
Today is a REST DAY!
But you can also use it to repeat one of the planks that we did this week for as long as you possibly can...and when you think you're done, go 5 seconds longer!
Or, you can rest. Lol! Here's a little illustration about which muscles are being worked when you are planking.
Post up when you're done if you decide to plank today and what plank you did!
****DAY 14****
Happy Sunday!!
Today, I want you to do this move on your left arm with your right arm in the air. Hold for 1.5 minutes, then SWITCH!
Getting your balance is key, so take your time!
Keeping your core (abs) tight is also important for you to stabilize yourself!
Don't forget to keep breathing!
Remember to modify if you need to. Post up when you're done!
Comment how you are doing up to this point with this challenge!
***DAY 15***
You have made it to the half way point! Are you feeling any stronger yet?
Today's plank will be in pushup position on your hands with your right arm extended in front of you with your left leg off the ground for 1 minute 30 seconds! THEN SWITCH!
It's all about getting your balance by keeping your core tight and breathing!
Modify if you need to and keep your phone in front of you so you have a timer!
YOU CAN DO THIS! You will end up feeling this everywhere! If you feel you want to go longer, do it!
Comment "finished" when you are done!
****DAY 16****
where are all my Challengers at! Not as many are posting! Please post up and get these done!
Here is today's move!
PLANK TWIST!
I do these ALL THE TIME in Body Beast and thought they would be a great addition to our challenge!
Do this move for 2 minutes on one side then switch sides! Keep repeating the steps you see in the picture!
Post up when you're done! .
Modify if needed.
Post up when you're done! Happy Planking!!
***DAY 17***
Time to change it up a bit and get moving!
Our move today is what they call a Spider-Man plank!
You can do this from pushup position or if you want to make it more challenging, drop down to your elbows.
Start with bring your right knee up to your side of your body and all the way back and repeat for 2 minutes...then SWITCH sides and do your left!
Squeeze and hold your abs every time you bring your leg up for 1 second!
Make sure you DO NOT hold your breath...
Comment where you feel this in your body working.
****DAY 18****
SUPERMAN PLANK! Hold this move for 2.5 minutes!
Get those legs up and arms up!
MAKE SURE YOU BREATH in your nose and out your mouth!
Hope y'all had a great day!!
Comment "FINISHED" when done
****DAY 19****
HAPPY FLEX FRIDAY
POST UP YOUR FLEX FRIDAY PICS!
PLANK PUNCHES!
Get in plank position on your hands, keep your core tight and keep breathing!
Punch forward alternating your arms! Make sure you give a good strong punch!
Do this move for 3 minutes, switching arms each rep!
If it starts hurting your wrist, definitely stop and shake them out!
Happy Plank Punching!
Post up when you're done if you like these or not?
***DAY 20***
REST DAY today or choose your favorite one and hold it for as long as you can!
If you are behind, this gives you a chance to get caught up!
Post what you do if you choose to keep going!
Do you feel yourself getting stronger?
Make it a great Saturday!!
***DAY 21***
Today's move is a REVERSE plank!
Make sure you keep your butt off the ground by keeping your abs tight and squeezing your BOOTAY TIGHT to keep yourself up off the ground!
Hold this move for 3 minutes and make sure you keep breathing in and out, no holding your breath!
COMMENT "finished" when you're done!!
YOU CAN DO THIS!
Make it a great Sunday!
****DAY 22****
Happy Monday!
Your move today is a Push-up plank!
Start off in push up position and do a complete pushup then go to your elbow for the plank and then right back up to a pushup position! Continue this for 3.5 minutes!
COMMENT "how many you did when your done!
***DAY 23***
Not to many days left, if you are behind, get caught up! These are only a few minutes of you day so you can knock them out!
Today's move is Plank rows! In pushup plank position on your hands, pull one arm all the way back, then the other! Repeat this for 4 minutes!
If you want to use a light weight, that is ok!
Keep breathing in and out and keep your core TIGHT!
Comment how this felt to do!
***DAY 24***
Wow only 6 days left!
I see that we have had some dropouts for whatever reason! This challenge is about committing, starting, staying consistent and finishing!
This prepares you to be on a schedule so when you are ready to do a full workout, you stick to it!
TODAYS MOVE!
Superman Banana...yes I just said that LOL!
Look at the picture and place your arms and legs out just like that with you on your stomach first...then roll over and squeeze your abs keeping your arms and legs like the picture!
Do this for 5 minutes! Rotating and holding it for 3-5 seconds each side!
Comment about what this Core challenge has done for YOU!
***DAY 25***
5 DAYS LEFT
ARE YOU GOING TO FINISH WHAT YOU STARTED?
Here is the position for today…a standard push-up plank position holding it at the bottom of the pushup really close to the ground.
Today I want you to hold this position for 4 minutes! Don't forget to BREATH!!
If you work on keeping your CORE tight, not totally flexed but tight, and do not drop your hips down and stare at the floor so you body is in a straight line, you will have proper form like this pic .
Please modify if you need to! HAPPY PLANKING!
***DAY 26***
Happy Flex Friday! POST UP YOUR FLEX FRIDAY PICTURE…ITS FUN TO DO IT WITH YOUR FRIENDS IF THEY ARE AROUND
We're going to step it up a notch and do a SIDE elbow plank today!
Do this on BOTH arms.
Hold this position for 4 MINUTES PER SIDE.
This position REALLY works your obliques, which we ALL want, right?
Put your phone next to you with the timer on!
You may fall out of position, it's OK, just get back up!
Post ANY FLEX FRIDAY PICTURE YOU want on your Facebook wall and tag me in your post so I know you got this done!!! Make it fun!
HAPPY FRIDAY!!
***DAY 27***
Welcome to your LAST rest day
If you are behind, do what you gotta do to get caught up!
If you feel good and want to keep going TODAY, do it...
For those of you sticking to this challenge, I hope you like the accountability of being in a group like this, for accountability to GET IT DONE!
WHATEVER YOU DO, FINISH STRONG!
MAKE IT A GREAT SATURDAY!
***DAY 28***
Today's plank will be in pushup position on your hands or elbows with your right arm extended in front of you with your left leg off the ground for 3 MINUTES 30 seconds! THEN SWITCH!
It's all about getting your balance by keeping your core tight and breathing!
Modify if you need to and keep your phone in front of you so you have a timer!
YOU CAN DO THIS! You will end up feeling this everywhere! If you feel you want to go longer, do it!
Comment "finished" when you are done!
***DAY 29****
HAPPY MONDAY
One more day!! Are you going to finish what you started? You can do it!!!
POST UP YOUR FAVORITE MOVE FOR THIS CHALLENGE!
PLANK PUNCHES!
Get in plank position on your hands, keep your core tight and keep breathing!
Punch forward alternating your arms! Make sure you give a good strong punch!
Do this move for 5 Minutes, switching arms each rep!
If it starts hurting your wrist, definitely stop and shake them out!
TAKE A BREAK IF YOU NEED TO BUT GIVE IT ALL YOU GOT
Happy Plank Punching!
MAKE A VIDEO CONGRATULATING EVERYONE FOR FINISHING THE CHALLENGE AND TELL THEM HOW TO GET INTO YOUR NEXT CHALLENGE COMING UP. I DO THIS ON MY PHONE AND POST IT IN THE GROUP AND THEN I POST DAY 30 RIGHT AFTER.
It's DAY 30!!! YOU MADE IT
Watch for a video explaining how to get into my next challenge!!
You last move is to do a regular plank on your hands or elbows for as long as you can so you can see how far you have come!
Please post how long you did it and what you took away from this challenge!!
It was a pleasure running this challenge for all of you and I look forward to working with you more in my other challenges!