Health Buddy Melissa 30 Day December Challenge: The Plank

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December 1st and time to roll out my first monthly challenge.  Each month will be a new challenge, not always fitness, but about any health topic.  You can join in by leaving a comment on this page each day you complete the challenge, and how long you held your plank for.  Or, on any of the social media pages listed below.  The Plank is a complete body strength workout that requires no special equipment.  Please view the short video below on how to properly do a Plank, and modifications for those who may need it.  Any variety of the Plank that you can do, please do, as you get stronger you will be able to possibly move to the next version of Plank.   Do the best you can, and don’t give up!  If you need to do the Plank in sections, say 10 seconds each up to the challenge time, then do that.  You should be proud of having the desire and motivation to improve your fitness and strength and trust me the Plank is not easy.  You are holding and lifting your own body weight.  If your doctor has instructed you to not do exercise, or certain exercises then please don’t attempt this challenge without clearing it with your doctor first.  You probably will feel mild muscle soreness after doing the plank, especially if you have not exercised in a while.  If the pain is too intense do not continue with the challenge, or start again at the lower time frame to build strength and stamina before moving on to the more challenging times.  If you have any questions or would like to know more about me and my available plans please use the contact form below to message me.

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30 Day Plank Challenge:

Dec 1:  Hold the plank position for 10-20 seconds

Dec 2:  Hold the plank position for 10-20 seconds

Dec 3:  Hold the plank position for 15-20 seconds

Dec 4:  Hold the plank position for 15-20 seconds

Dec 5:  Rest day try stretching or going for a light walk.

Dec 6:  Hold the plank position for 20 seconds

Dec 7:  Hold the plank position for 20 seconds

Dec 8:  Hold the plank position for 20-30 seconds

Dec 9:  Hold the plank position for 20-30 seconds

Dec 10:  Rest day, try stretching or going for a light walk

Dec 11:  Hold the plank position for 30 seconds

Dec 12:  Hold the plank position for 30 seconds

Dec 13:  Hold the plank position for 30 seconds

Dec 14:  Hold the plank position for 30 seconds

Dec 15:  Rest day

Dec 16:  Hold the plank position for 30-40 seconds

Dec 17:  Hold the plank position for 30-40 seconds

Dec 18:  Hold the plank position for 40 seconds

Dec 19:  Hold the plank position for 40 seconds

Dec 20:  Rest day, go watch the new Star War’s Movie

Dec 21:  Hold the plank position for 40-50 seconds

Dec 22:  Hold the plank position for 40-50 seconds

Dec 23:  Hold the plank position for 50 seconds

Dec 24:  Hold the plank position for 50 seconds

Dec 25:  Merry Christmas relax, rest and enjoy the day

Dec 26:  Hold the plank for 50 seconds

Dec 27:  Hold the plank for 50-60 seconds

Dec 28:  Hold the plank for 50-60 seconds

Dec 29:  Hold the plank for 60 seconds

Dec 30:  Hold the plank for 60 seconds

Dec 31:  Happy New Year, you should feel stronger, relax and enjoy the holiday

Disclaimer

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Posted by

My name is Melissa. I am a certified Health Coach, Holistic Coach, Kidney Coach, LPN, can coach in Herbalism, Aromatherapy, Guided Imagery, am level 2 Reiki certified, and I want to be your Health and Wellness Coach. I am continually learning and taking classes to expand my knowledge base.

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