Challenges are a great way to stay motivated with activities that can feel redundant and even dreaded. This 30-day plank challenge is far from redundant with a different plank scheduled every day for 30 days. Planks have the unique ability to tone most of the muscles in our body in a way other exercises don’t.
Most exercises target a specific area or muscle, planks tone pretty much our entire body. I challenge you to print this challenge, do it for 30 days. Then come back and share how it has strengthened and changed the appearance of your body!
This challenge is designed with an intermediate or advanced level in mind, but if you are a beginner, you may want to start with this planks for beginners’ challenge and then move into this one.
How many calories will you burn?
The calories you will burn doing these plank exercises will be minimal compared to the muscle toning that is the ultimate calorie burn with increased metabolism.
If you wear a fitness tracker watch, planks will not be the most calories you will burn but how many calories being burned isn’t the only indicator of a good workout. If burning more calories is your goal, then perhaps this walking plan or cardio workout would be a better fit than this workout.
It takes a combination of all types of workouts to consistently see a difference in weight and health.
What materials do you need for the challenge?
You can do this challenge anywhere you have the floor space to lay down. If you have hard floors, I recommend (Amazon affiliate link) a mat similar to this one, but the carpet would work also.
Make sure to grab your printable calendar with the detailed plank guide for the plank challenge schedule below!
30 Day Plank Challenge Workout Plan
DAY 1
Low Plank
Start by laying on your stomach on the floor. Place your forearms down, elbows in line with your shoulders and your legs extended. Keep your legs straight with your feet hip-width apart. Hold your body weight up with your forearms and your toes. Throughout this pose, make sure to keep your back straight with your body parallel to the floor. Don’t forget to breathe!
Stay in this pose for 30 seconds three times.
DAY 2
Side Plank on Forearm
Start by laying on your side. Prop yourself up on your left forearm, bend your legs, lift your hips and thigh off the floor. Repeat on the right side.
Stay in this pose for 30 seconds three times each side.
DAY 3
Low Side Plank
The side plank should be started by laying on your side. You then slide one elbow beneath your shoulder, with your legs extended. Press up through the side of your foot and your forearm to lift your body. Your opposite arm should be extended to the ceiling. Make sure to not curve your body up or down during this exercise. Hold this for 30 seconds and move to the opposite side.
Stay in this pose for 30 seconds three times each side.
DAY 4
High Plank
High plank is the same form as low plank, except you are in push-up position. Meaning that your arms are straight as opposed to resting on your forearms.
Stay in this pose for 45 seconds three times.
DAY 5
High Side Plank
The high side plank is the same pose as the side plank, other than the arm under your body is straight as opposed to resting on your forearm. Again, be sure to not curve your body up or down during this exercise. Hold this for 30 seconds and move to the opposite side.
Stay in this pose for 30 seconds (per side) three times.
DAY 6
Plank Up-Downs
Begin in a low plank position. Maintaining a straight body, proceed to move up to a high plank position, one arm at a time then lowering back, all while maintaining your form.
Switch off the hand you come out of your plank with for 45 seconds. Do this three times.
DAY 7
Low Plank w/Knee Taps
Begin in a low plank position. Alternate dropping your knees to the floor, putting focus on your core muscles and lower abdomen.
Alternate knee taps for 45 seconds, three times.
DAY 8
Push-Ups
Since push-ups are basically a moving plank, it would make sense for us to add them to this challenge. Begin in a high plank position and lower yourself by bending your elbows and pushing yourself back up to a high plank position.
Do 10 reps, 3 times
DAY 9
Rocking Plank
Start in a forearm plank position and rock your weight back and forth on toes, moving your shoulders towards your hands and back.
Do this 2 times for 30 seconds each.
DAY 10
High Plank Reach
Begin in a high plank pose. Move your hands in front of you as far as you can, while flexing your glutes and abdomen.
Hold for 30 seconds, three times.
Day 11
Plank Jacks
Start in a high plank position. “Jump” your legs out and back in (like you would in a jumping jack). Be sure to keep a tight core during this movement.
Do this for 45 seconds, three times.
DAY 12
High Plank Shoulder Taps
Begin in a high plank position. Keeping your body straight, lift one hand and tap the opposite shoulder, follow with the other hand/shoulder. Keep your hips in place during this movement.
Continue this movement for 45 seconds, three times.
DAY 13
Crouching Panther Plank
Placing your wrists under your shoulders and your knees directly under your hips, lift your knees 2 inches off the ground while maintaining a flat back.
Do this for 60 seconds, three times.
DAY 14
High Plank Rotation
Place yourself in plank position, with your hands on the ground beneath your shoulders. Reach one arm up toward the sky and slowly twist upper body back, look the same direction. Hold 1-3 seconds, return slowly and repeat on the other side to count one repetition.
Do 10 reps, 3 times
DAY 15
High Plank Knee to Elbow
Begin in a high plank position, bringing one knee to the opposite elbow, holding for 3 seconds. Complete this movement on the opposite side.
Continue this movement for 60 seconds, three times.
DAY 16
Plank Wipers
Start in a high plank. Using a glider (or paper plate) under one foot, slide your foot to the side like a wiper, keeping the rest of your body straight. Repeat with the opposite leg.
Repeat for three sets.
DAY 17
Low Side Plank Knee to Elbow
Begin in a low plank pose. Bring one knee to the same side elbow, holding it for 3 seconds, keeping your body straight. Alternate sides, continuing for 60 seconds.
Do three sets of 60 seconds.
DAY 18
Low Plank with Hip Dips
Begin in a low plank position. Move your hips to one side and dip down to about 3 inches above the ground. Alternate sides.
Continue this movement for 60 seconds, three times.
DAY 19
Circle Toe Plank
Start in high plank. Raise one leg and rotate in a circular pattern for 30 seconds. Repeat with the opposite leg.
Repeat twice through for a total of 2 min.
DAY 20
Extended Plank
Place yourself in a push-up position with your hands roughly six inches in front of your shoulders. Flex your core, while working to keep your body in a straight line.
Stay in this pose for 45 seconds, three times.
DAY 21
Crawling Plank
Start in high plank. Walk your hands to your feet and back down into high plank.
Repeat for 30 seconds, twice.
DAY 22
Walking plank
Start in a high plank position. Move one hand to the side, followed by the other. Do this 5 times, then go back the opposite way.
Do this set 3 times.
DAY 23
Plank with a row
Grab 2 dumbbells in a weight that you are comfortable with, and position yourself into a high plank pose. Do a one-armed dumbbell row, then switch to the other side. Finish with a push-up.
Do 10 reps of this exercise, 3 times.
DAY 24
Plank Taps
Start in high plank and alternate reaching in front of you with your hand and tap the floor. Repeat with the opposite hand.
Do this for 30 seconds, 3 times.
DAY 25
Superman Plank
Being in high plank mode, lift and extend one arm and the opposite leg. Hold them parallel to the ground, holding for 30 seconds. Repeat on the other side.
Do 3 reps of this exercise, 3 times.
DAY 26
Low Side Plank, with Rotation and Leg Lift
Begin in the left side plank position. Stack your feet and place your right hand under your head. Hold your hips high while rotating your right elbow to your left fist, while lifting your right leg up, holding for 45 seconds.
Alternate sides and complete each set 3 times.
DAY 27
Starfish Plank
Start in side plank, resting your weight on your left hand and the side of your left foot. Raise your right arm straight up and at the same time, raise your right leg. Hold for 20-30 seconds. Switch sides and repeat.
Repeat this 3 times each side.
DAY 28
High Plank with Hip Dips
Start in high plank. Move your hips to one side and dip down to about 3 inches above the ground. Alternate sides.
Do this for 30 seconds, three times.
DAY 29
Wide Plank
Being in a high plank position. Move your arms out slightly wider than your shoulders, while continuing to keep your body straight and your core tense and strong.
Hold this pose for 45 seconds, three times.
DAY 30
Plank Knee Taps
Start in high plank. Reach your right hand to tap your left knee. Repeat with your left hand to reach to your right knee.
Do these for 30 seconds, three times.
Be sure to print your copy of the plank challenge to track your progress!
Do workout challenges motivate you?
You’ll want to give these challenges a try!
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binance-
Saturday 6th of April 2024
I don't think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Julia
Monday 2nd of May 2022
Hi, Will you please email me the printable Ultimate 30-day Plank Challenge? The link above did not work even with multiple attempts.
Stephanie Miller
Monday 16th of May 2022
Hi Julia, I hope you received the workout printable I sent to you and are seeing and feeling the benefits of planks! ❤️