Today is the first day of my Planksgiving 30 day challenge.  It is 30-days of regular planks and side planks, each day you build your ability to hold a plank longer and move towards more advanced moves.

If you want to kick off your holiday season right, join in on the fun:  https://www.facebook.com/careymaloneymiller#!/events/1548637662017451/

 

	30 Day PLANKSgiving Challenge
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Beginning Measurement Waist:						1 Regular Level:        Sec:   Side Level:        Sec:
2 Regular Level:        Sec:   Side Level:        Sec:	3 Regular Level:        Sec:   Side Level:        Sec:	4 Regular Level:        Sec:   Side Level:        Sec:	5 REST	6 Regular Level:        Sec:   Side Level:        Sec:	7 Regular Level:        Sec:   Side Level:        Sec:	8 Regular Level:        Sec:   Side Level:        Sec:
9 Regular Level:        Sec:   Side Level:        Sec:	10 REST	11 Regular Level:        Sec:   Side Level:        Sec:	12 Regular Level:        Sec:   Side Level:        Sec:	13 Regular Level:        Sec:   Side Level:        Sec:	14 Regular Level:        Sec:   Side Level:        Sec:	15 Regular Level:        Sec:   Side Level:        Sec:
16 REST	17 Regular Level:        Sec:   Side Level:        Sec:	18 Regular Level:        Sec:   Side Level:        Sec:	19 Regular Level:        Sec:   Side Level:        Sec:	20 Regular Level:        Sec:   Side Level:        Sec:	21 Regular Level:        Sec:   Side Level:        Sec:	22 REST
23 Regular Level:        Sec:   Side Level:        Sec:	24 Regular Level:        Sec:   Side Level:        Sec:	25 Regular Level:        Sec:   Side Level:        Sec:	26 Regular Level:        Sec:   Side Level:        Sec:	27 REST   Give Thanks No Planks today!	28 Regular Level:        Sec:   Side Level:        Sec:	29 Regular Level:        Sec:   Side Level:        Sec:
30 Regular Level:        Sec:   Side Level:        Sec:	End Measurement Waist:

 

Regular Plank Tiers

 Level 1: Static Knee Forearm Plank

 Level 2: Static Forearm Plank

 Level 3: Static Single-Leg Forearm Plank

 Level 4: Dynamic Elbow to Wrist Plank

Side Plank Tiers

 Level 1: Static Knee Side Forearm Plank

 Level 2: Static Low Side Forearm Plank

 Level 3: Static Single-Leg Side Forearm Plank

 Level 4: Dynamic Side Forearm Plank With Hip Dip

How The 30-Day Plank Challenge Works

 On day one, you start with the level that works best for you. Hold the plank for as long as you

can maintain good form. This will be your benchmark time.

 Each day thereafter, you simply hold the plank longer. A great goal is to hold it for 5 to 10

seconds longer than the day before. When you reach 90 seconds, and your form is still perfect,

then it's time to advance to the next level of the challenge.

 Once you reach level four, simply focus on moving through the dynamic moves for as long as

you can. Focus on the endurance of the exercise to keep your body challenged.

 Record your level and your times on your daily tracker so you can easily measure and review

your progress.

HOW TO:

Plank: https://www.youtube.com/watch?v=dz0oFaVGuh4
 

Side Plank: http://youtu.be/xIFWxQgFMiE