Any Time Plank Challenge

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Sometimes we just need that kick start to getting our core in shape.  This super easy Plank Challenges is just 7 days!


  • Plank 2x per day (Suggested Times Morning and Before Bed)
  • Days 1-4: 30secs
  • Days 5-7: 45 secs
Type: Beginner Plank

How To:

  1. Get into plank position (abs engaged, back straight, forearms on floor, legs extended).
  2. Lift hips toward ceiling, keeping back and legs straight, abs engaged; hold for 2 counts.
  3. Lower to plank.


  • Plank 3x per day (Suggested Times Morning, Early Evening, Before Bed)
  • Days 1-4: 45secs
  • Days 5-7: 1min
Type: Modified Plank

How To:

  1. Lift your body up on your forearms and toes, keeping your body as straight as possible.
  2. Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.


  • Plank 4x per day (Suggested Times Morning, Mid Day, Early Evening, Before Bed)
  • Days 1-4: 1min
  • Days 5-7: 1:15sec
Type: Spider Plank

How To:

  1. Start in an modified or full plank. Draw one knee to the outside shoulder. Return to plank and repeat while alternating sides.

1 comments on “Any Time Plank Challenge”

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