Having a new challenge to work on can be a fun way to spice up your workouts. It can create a new level of motivation or the desire to reach for a new goal. Here is a plank challenge that only takes 16 days and has a beginner and intermediate level. If you need an even greater challenge, start at 2 minutes and work your way up.
16 Day Plank Challenge
Day 1: 5-10 second hold
Day 2: 5-10 second hold
Day 3: 10-15 second hold
Day 4: 15-20 second hold
Day 5: 20-25 second hold
Day 6: rest
Day 7: 25-30 second hold
Day 8: 30-35 second hold
Day 9: 35-40 second hold
Day 10: 35-40 second hold
Day 11: 40-45 second hold
Day 12: rest
Day 13: 45-50 second hold
Day 14: 45-50 second hold
Day 15: 50-55 second hold
Day 16: 1 minute hold!!!
Advanced 16 Day Plank Challenge
Day 1: 1 minute, 5-10 second hold
Day 2: 1 minute, 5-10 second hold
Day 3: 1 minute, 10-15 second hold
Day 4: 1 minute, 15-20 second hold
Day 5: 1 minute, 20-25 second hold
Day 6: rest
Day 7: 1 minute, 25-30 second hold
Day 8: 1 minute, 30-35 second hold
Day 9: 1 minute, 35-40 second hold
Day 10: 1 minute, 35-40 second hold
Day 11: 1 minute, 40-45 second hold
Day 12: Rest
Day 13: 1 minute, 45-50 second hold
Day 14: 1 minute, 45-50 second hold
Day 15: 1 minute, 50-55 second hold
Day 16: 2 minute hold!
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