Plank-a-Thon Challenge

Plank-a-Thon Challenge
You made it! You went through all the exercises and have completed the training days now its time to put your skills to the test! See if you really got what it takes. See compiled photos for the workout. Follow the outline for time intervals, sorry, no breaks til the end or each set! Have fun :D

Challenge Outline
1. Plank – 1 exercise x20 seconds
2. Alternating-Row Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
3. Marching Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
4. Inchworm Plank – 1 exercise x20 reps (1 rep ~6 seconds = tiptoe up + down)
5. Swing and Chop Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
6. Rocking Chair Glider Plank – 1 exercise x20 reps
7. Cat Plank – 1 exercise x20 reps
8. Leg Balance Plank – 2 exercises x20 seconds (1 rep/sec = 1 left + 1 right)
9. Plyometric Plank – 1 exercise x20 reps
10. Crawl Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
11. Leg Kick Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
12. Up Down Plank – 2 exercise x20 reps (1 rep/sec = 1 left + 1 right)
13. Side-Iso Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
14. Leg Lift Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
15. Split Plank – 1 exercise x20 reps
16. Cartwheel Plank – 2 exercises x2 reps (1 CW + 1 CCW)
Rest – catch your breath, wiggle out the tension, loosen up & repeat if you want to continue.

x1 = 10min = you’re a natural!
x2 = 20min = you come from earth?
x3 = 30min = you’re my hero!

**Be mindful of your health condition(s) as well. You know your body better than anybody else, if you can’t do it, stop and reduce the time or use the regression tips. But if your unsure please check it out with your doctor.

1. Plank – 1 exercise x20 seconds
01plank

2. Alternating-Row Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
04alt lat plank

3. Marching Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
07marching plank

4. Inchworm Plank – 1 exercise x20 reps (1 rep = tiptoe up + tiptoe down)
09inchworm 10inchworm 11inchworm

5. Swing and Chop Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
05alt arm swing plank copy
06alt arm swing plank copy

6. Rocking Chair Glider Plank – 1 exercise x20 reps
14dip plank 15dip plank

7. Cat Plank – 1 exercise x20 reps
13cat plank

8. Leg Balance Plank – 2 exercises x20 seconds (1 rep/sec = 1 left + 1 right)
12alt leg balance plank

9. Plyometric Plank – 1 exercise x20 reps
16plyo plank 17plyo plank

10. Crawl Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
08crawling plank

11. Leg Kick Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
19alt leg kick plank

12. Up Down Plank – 2 exercise x20 reps (1 rep/sec = 1 left + 1 right)
01plank
21up and down plank
02elbow plank

13. Side-Iso Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
23alt side iso plank

14. Leg Lift Plank – 2 exercises x20 reps (1 rep/sec = 1 left + 1 right)
12alt leg balance plank

15. Split Plank – 1 exercise x20 reps
24split plank 25split plank

16. Cartwheel Plank – 2 exercises x2 reps (1 CW + 1 CCW)
29ccw and cw plank
28ccw and cw plank
27ccw and cw plank

-Exercising Cap

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