Workout Wednesday~ Plank Challenge Week 1

April is here!  I hope your booty and legs enjoyed March’s Squat theme!  This month is purely dedicated to planksPlanks are a fabulous exercise that not only work the deep core muscles but also the muscles of the back, arms, shoulders, legs, and glutes!  Yep a one stop shop, multi-tasker exercise.  I absolutely love planks because you can do them anywhere, you do not need any equipment, and there are sooo many endless variations (many of these variations you will experience this month).  So strap on your seatbelt for the next 5 weeks you will be reshaping your core in ways you may have never imagined!

Week 1 we start with the basics.  This week you will focus on creating a plank foundation for the variations to come :).  This week focuses on what I like to call, Planks Around the WorldPlanks Around the World strengthen all four sides of your body, creating a well rounded core muscular balance.  I personally start my day with this exercise.  It is important to have a strong and stable core for your daily life even if most of your day is in the car or at the desk.  Planks Around the World are also a great way to warm up for any workout.

Best of all!?  These will only take you a total of 2 minutes to complete :).

Follow along with this photo series or the video below.  You will be given a different level for each plank, find which works best for your body today.  Level 1 and progress to Level 4 as you get stronger.

  1. Forward Plank; hold 30 seconds.
    Plank Level 1

    Plank Level 1

    Plank Level 2

    Plank Level 2

    Plank Level 3

    Plank Level 3

    Plank Level 4

    Plank Level 4

    Forward Plank Progressions

    Forward Plank Progressions

     

  2. Side Plank; hold 30 seconds each side.
    Side Plank Level 1

    Side Plank Level 1

    Side Plank Level 2

    Side Plank Level 2

    Side Plank Level 3

    Side Plank Level 3

    Side Plank Level 4

    Side Plank Level 4

    Side Plank Progressions

    Side Plank Progressions

     

  3. Reverse Plank; hold 30 seconds.
    Reverse Plank Level 1

    Reverse Plank Level 1

    Reverse Plank Level 2

    Reverse Plank Level 2

    Reverse Plank Progressions

    Reverse Plank Progressions

  4. Repeat everyday and feel the well rounded BURN 😉

Or follow along with this fabulous video!

See you next week for Planks Round 2!

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8 thoughts on “Workout Wednesday~ Plank Challenge Week 1

  1. Thanks for this workout! I’m going to start it today after work along with my run. I have a really hard time with planks (and push ups) they really hurt my writsts. Is ther something you can recommend that may help?

    • You’re welcome! I’m excited to have your support!

      So often times wrist pain with push ups and planks is because you are not fully getting into your back muscles. Try this serious first to be sure your shoulder position is correct: https://nostovenoovennoproblem.wordpress.com/2014/02/05/workout-wednesday-upper-body-posture-week-1/

      My guess is that you are rounding a bit forward in your chest… a common mistake by many. If you are still having wrist pain also check your hand positioning.. try to distribute weight evenly throughout your hands (another common postural issue is relying on the lateral borders of the hands which can aggravate the wrists).

      Lastly it could also be that your wrists are not used to the weight bearing which in this case just means some stretching before and after and gradually increasing the amount of time you spend on your hands :).

      Great question!

  2. Pingback: Workout Wednesday~ Plank Challenge Week 2 | NoStove.NoOven.NoProblem

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