30 Day Planksgiving Challenge

October 18, 2016

Who’s ready for a Planksgiving challenge? If your goal is to work on your abs, quads, and arms-this challenge is for you! Planks are an amazing exercise because they target multiple muscle groups in just one simple hard move.

How to do it:

Complete each plank on each designated day. (see chart below)

For the moves that require one side, one arm, or one leg-be sure to do both sides to complete 1 full rep.

Some plank moves will alternate or require continuous movement. Do the movement while holding the plank for 60 seconds. Then switch sides or continue on to the next rep.

How long:

Your goal is to hold that plank for at least 60 seconds. If you can go longer, cool. If not, do what you can!

How many times:

Do 3 sets of the move and you are done for the day!

Feel free to hover your mouse over the image below to pin it on Pinterest or share via Facebook or Instagram!

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Happy Planksgiving!

Day One: Basic Forearm Plank

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  1. Start by getting into a press up position.
  2. Bend your elbows and rest your weight ono your forearms and not on your hands.
  3. Your body should form a straight line from shoulders to ankles.
  4. Engage your core by sucking your belly button into your spine.
  5. Hold this position for the prescribed time

Day Two: Plank Dips

dsc_3941_clipped_rev_1

dsc_3943_clipped_rev_1

  1. Start in an elbow plank position.
  2. Rotate your hips to the right and dip your body almost to the floor.
  3. Return to starting position and rotate your hips to the left and dip you body almost to the floor.
  4. Keep alternating for desired seconds.

Day Three: Side Plank

dsc_3996_clipped_rev_1

  1. Lie on side on mat. Place forearm on mat under shoulder perpendicular to body.
  2. Place upper leg directly on top of lower leg and straighten knees and hips.
  3. Raise body upward by straightening waist so body is ridged.
  4. Hold position for designated amount of seconds.
  5. Repeat with opposite side.

Day Four: Reverse Plank

dsc_3977_clipped_rev_1

  1. Sit on the floor with your legs extended in front of you.
  2. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  3. Press into your palms, and lift your hips and torso toward the ceiling.
  4. Look up to the ceiling, point your toes, and keep your arms and legs straight.
  5. Keep your entire body strong, and form a straight line from your head to your heels.
  6. Squeeze your core and try to pull your belly button back toward your spine.
  7. If your hips sag or drop, lower yourself back to the floor.
  8. The goal is to maintain a straight line and hold for a designated number of seconds. . You may need to begin by holding the position for only a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in an incorrect position.

Day Five: Reverse Plank w/Leg Lift

dsc_3977_clipped_rev_1 dsc_3978_clipped_rev_1

  1. Begin sitting on your butt with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
  2. Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
  3. Alternate between lifting your right leg up and then your left. Move with control, making the movements slow and steady, and keeping the hips lifted.

Day Six: Plank Jacks

dsc_3947_clipped_rev_1 dsc_3948_clipped_rev_1

  1. Start in the plank position but with the elbows bent and the weight resting on the forearms
  2. Engage the core by contracting your abs
  3. Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still
  4. Return the feet to the starting position.

Day Seven: Diagonal Plank

dsc_3813_clipped_rev_1 dsc_3815_clipped_rev_1

  1. Begin in a plank position.
  2. Slowly lift your left arm out straight in front of your body. At the same time, you will lift your right leg up and outward from your body.
  3. Hold for designated amount of seconds and switch sides.

Day Eight: Plank Jumps

dsc_3944_clipped_rev_1 dsc_3939_clipped_rev_1

  1. From a full plank position, bend your knees and jump your feet into your hands, landing in a crouch on the balls of your feet.
  2. Jump up and extend your legs back out to your plank position. That’s one rep. Repeat as quickly as you can.

Day Nine: Plank w/Leg Lifts

dsc_3952_clipped_rev_1 dsc_3953_clipped_rev_1

  1. Get into a plank position, with your hands on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart.
  2. Your body should form a straight line from your shoulders to your ankles, and your core should be braced.
  3. Squeeze your glutes to raise your right foot into the air. Hold for two seconds, then lower your foot.
  4. That’s one rep. Repeat with your left foot.

Day Ten: Up Down Plank

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  1. Begin by kneeling on the ground and getting into plank position (remember you can go on your knees instead). Make sure to engage you core and go onto your elbows.
  2. Push up with one hand while making sure to keep your hips as still as possible (it may be hard in the beginning but just work up to it).
  3. Now push up with your other hand and get into push up position.
  4. Lower yourself down one hand at a  time back to starting position. That is it, that’s one rep!

Day Eleven: Plank Bunny Hops

dsc_3938_clipped_rev_1 dsc_3950_clipped_rev_1 dsc_3951_clipped_rev_1

  1. Begin in a plank position with feet touching.
  2. Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
  3. To complete one rep, jump your feet back to plank.
  4. Repeat on the other side and continue alternating sides for desired amount of seconds.

Day Twelve: Plank Arm Reach Through

dsc_3936_clipped_rev_1 dsc_3937_clipped_rev_1

  1. Get in side plank position, resting on your hand and the outside of your right foot (stack your feet or scissor them on the floor).
  2. Lift your hips and press your arm into the floor so your body is straight and not sinking down. Extend your opposite arm up.
  3. Keeping your body raised, reach your arm under you. Hold for one count; return to the starting position.
  4. Repeat for desired amount of seconds and then switch sides to repeat.

Day Thirteen: One Arm Plank Reach

dsc_3927_clipped_rev_1

  1. Begin in an elbow plank.
  2. Reach your right arm straight out. Pause for 5 seconds.
  3. Return back to elbow plank, and reach your left arm out.
  4. Alternate for desired amount of seconds.

Day Fourteen: Inverted V Plank

dsc_3883_clipped_rev_1 dsc_3884_clipped_rev_1

  1. Start in an elbow plank position.
  2. Keep abs tight and press down through your shoulders and arms as you lift your hips and buttocks towards the ceiling.
  3. Return to elbow plank position and repeat for desired seconds.

Day Fifteen: Donkey Kick Plank

dsc_3819_clipped_rev_1 dsc_3820_clipped_rev_1

  1. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
  2. Lift leg off the ground, bending your knee so the sole of your foot is toward the ceiling.
  3. Press your heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
  4. Lower the bent leg slightly, and repeat for desired seconds.
  5. Switch legs and repeat.

Alright girls, we are halfway there! Hallelujah…

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BUT…. Things are about to change!

NOW, you will be holding each plank for 90 seconds.

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Got it? Let’s go!

Day Sixteen: Basic Forearm Plank

dsc_3883_clipped_rev_1

  1. Start by getting into a press up position.
  2. Bend your elbows and rest your weight ono your forearms and not on your hands.
  3. Your body should form a straight line from shoulders to ankles.
  4. Engage your core by sucking your belly button into your spine.
  5. Hold this position for the prescribed time

Day Seventeen: Plank Dips

dsc_3941_clipped_rev_1 dsc_3943_clipped_rev_1

  1. Start in an elbow plank position.
  2. Rotate your hips to the right and dip your body almost to the floor.
  3. Return to starting position and rotate your hips to the left and dip you body almost to the floor.
  4. Keep alternating for desired seconds.

Day Eighteen: Side Plank

dsc_3996_clipped_rev_1

  1. Lie on side on mat. Place forearm on mat under shoulder perpendicular to body.
  2. Place upper leg directly on top of lower leg and straighten knees and hips.
  3. Raise body upward by straightening waist so body is ridged.
  4. Hold position for designated amount of seconds.
  5. Repeat with opposite side.

Day Nineteen: Reverse Plank

dsc_3977_clipped_rev_1

  1. Sit on the floor with your legs extended in front of you.
  2. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  3. Press into your palms, and lift your hips and torso toward the ceiling.
  4. Look up to the ceiling, point your toes, and keep your arms and legs straight.
  5. Keep your entire body strong, and form a straight line from your head to your heels.
  6. Squeeze your core and try to pull your belly button back toward your spine.
  7. If your hips sag or drop, lower yourself back to the floor.
  8. The goal is to maintain a straight line and hold for a designated number of seconds. . You may need to begin by holding the position for only a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in an incorrect position.

Day Twenty: Reverse Plank w/Leg Lift

dsc_3977_clipped_rev_1 dsc_3978_clipped_rev_1

  1. Begin sitting on your butt with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
  2. Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
  3. Alternate between lifting your right leg up and then your left. Move with control, making the movements slow and steady, and keeping the hips lifted.

Day Twenty One: Plank Jacks

dsc_3947_clipped_rev_1 dsc_3948_clipped_rev_1

  1. Start in the plank position but with the elbows bent and the weight resting on the forearms
  2. Engage the core by contracting your abs
  3. Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still
  4. Return the feet to the starting position.

Day Twenty Two: Diagonal Plank

dsc_3813_clipped_rev_1 dsc_3815_clipped_rev_1

  1. Begin in a plank position.
  2. Slowly lift your left arm out straight in front of your body. At the same time, you will lift your right leg up and outward from your body.
  3. Hold for designated amount of seconds and switch sides.

Day Twenty Three: Plank Jumps

dsc_3944_clipped_rev_1 dsc_3939_clipped_rev_1

  1. From a full plank position, bend your knees and jump your feet into your hands, landing in a crouch on the balls of your feet.
  2. Jump up and extend your legs back out to your plank position. That’s one rep. Repeat as quickly as you can.

Day Twenty Four: Plank w/Leg Lifts

dsc_3952_clipped_rev_1 dsc_3953_clipped_rev_1

  1. Get into a plank position, with your hands on the ground, elbows directly under your shoulders, and legs extended straight behind you, feet hip-width apart.
  2. Your body should form a straight line from your shoulders to your ankles, and your core should be braced.
  3. Squeeze your glutes to raise your right foot into the air. Hold for two seconds, then lower your foot.
  4. That’s one rep. Repeat with your left foot.

Day Twenty Five: Up Down Plank

dsc_4083_clipped_rev_1 dsc_4084_clipped_rev_1 dsc_4085_clipped_rev_1 dsc_4086_clipped_rev_1 dsc_4087_clipped_rev_1

  1. Begin by kneeling on the ground and getting into plank position (remember you can go on your knees instead). Make sure to engage you core and go onto your elbows.
  2. Push up with one hand while making sure to keep your hips as still as possible (it may be hard in the beginning but just work up to it).
  3. Now push up with your other hand and get into push up position.
  4. Lower yourself down one hand at a  time back to starting position. That is it, that’s one rep!

Day Twenty Six: Plank Bunny Hops

dsc_3938_clipped_rev_1   dsc_3950_clipped_rev_1 dsc_3951_clipped_rev_1

  1. Begin in a plank position with feet touching.
  2. Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
  3. To complete one rep, jump your feet back to plank.
  4. Repeat on the other side and continue alternating sides for desired amount of seconds.

Day Twenty Seven: Plank Arm Reach Through

dsc_3936_clipped_rev_1 dsc_3937_clipped_rev_1

  1. Get in side plank position, resting on your hand and the outside of your right foot (stack your feet or scissor them on the floor).
  2. Lift your hips and press your arm into the floor so your body is straight and not sinking down. Extend your opposite arm up.
  3. Keeping your body raised, reach your arm under you. Hold for one count; return to the starting position.
  4. Repeat for desired amount of seconds and then switch sides to repeat.

Day Twenty Eight: One Arm Plank Reach

dsc_3927_clipped_rev_1

  1. Begin in an elbow plank.
  2. Reach your right arm straight out. Pause for 5 seconds.
  3. Return back to elbow plank, and reach your left arm out.
  4. Alternate for desired amount of seconds.

Day Twenty Nine: Inverted V Plank

dsc_3883_clipped_rev_1 dsc_3884_clipped_rev_1

  1. Start in an elbow plank position.
  2. Keep abs tight and press down through your shoulders and arms as you lift your hips and buttocks towards the ceiling.
  3. Return to elbow plank position and repeat.

Day Thirty: Donkey Kick Plank

dsc_3819_clipped_rev_1 dsc_3820_clipped_rev_1

  1. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
  2. Lift leg off the ground, bending your knee so the sole of your foot is toward the ceiling.
  3. Press your heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
  4. Lower the bent leg slightly, and repeat for desired seconds.
  5. Switch legs and repeat.

Congrats! You did it!!!!

bey-party-2

Did you like the planks you did above? If you loved them, you should really check out my Strong Body Guide: 12 Week Home Workout Program. You are guaranteed to see these different planks and more (along with COUNTLESS other moves).

Strong Body Guide: 12 Week Home Workout Program

Since I am SUPER thankful for all of you ladies, please feel free to take 20% off ALL of my workout guides including the Strong Body Guide by using code YAY with this link: https://sellfy.com/siaalexiscooper

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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