Plank Challenge Recap: Half Complete

30 Day Plank Challenge Recap


We’re now half of the way through the November 30 Day Plank Challenge, process is going quite well. All daily planks were completed, but I had to re-arrange the rest days a few times. One rest day was exchanged with a plank day, due to back pain. The second rest day was exchanged when an extra-long work day came in the way of challenge.

I’m happy with these results, that all assigned planks were completed and also that I was able to be flexible enough to make a needed adjustment when I needed to.


Lessons Learned:

One thing I can say is car accidents, or any injury of that matter, are no fun! Getting back into shape isn’t easy for anyone, but working around an injury adds an additional challenge. Most of us will get injured to some degree, at one time or another. It’s so important to listen to your body and safely (often slowly) get back to your desired level of fitness.

We will all have situations that come up and interrupt our training. It may be an injury, work or family responsibilities. When these things happen it is important to adjust our schedule, as needed, and return to our training schedule as soon as we can. We can’t look back, feel bad for any missed training, or even beat ourselves up. We can’t change the past. We can only live in the present and plan for the future.

I hope everyone is having a good challenge and is looking forward to the second half of the November 30 Day Plank Challenge!


Plank Challenge: November 2013 Challenge

 30 Day Plank Challenge


I have selected a Plank Challenge to push myself a bit this month November. The graphic above is the schedule I plan to follow. I hope many will join me and invite others to join also. There’s no reason to only make fitness resolutions in January. Why not set a challenge for yourself each month of the year?



Standard Plank Pose


The standard plank pose is a push up position, but resting your elbows on the floor (like above). This is the version that I plan to do, but I also want to offer 2 variations.


Easier Modification:

If you’re not quite up to the standard plank at this time, it’s better to modify your pose and prevent injury. You will still benefit from these modified planks and increase your strength to move up to the standard pose at a later time.


Advanced Modification:

If you want to challenge yourself more than the standard plank pose, consider this advanced modification. Perform your plank pose in a full push up position, hands on the floor and elbows straight.


photo credit: suanie via