Monday, November 4, 2013

Plank Challenge

A week or two ago, a plank challenge blew up all over Facebook. The challenge:  go from a 20-second plank to 4-minute 30-second plank in 30 days. My partner and I decided to start it, but missed the 3rd day, so we started back over on November 1st (along with a bunch of Facebook friends).

This is the form of plank we are attempting.

Since it's early in the month and I'm already feeling it, I thought I'd offer up the challenge to my dear Zumba dancers. I'll also let you know that my personal goal is only a 4-minute plank by the end of the month. Also, at the beginning of the month, both my partner and I could already hold a 1-minute plank. So, if you saw the challenge on Facebook, you'll see that my path is more gradual, but starts at 60-seconds:

Day 160Day 11105Day 21165
Day 260Day 12120Day 22180
Day 360Day 13RestDay 23180
Day 475Day 14120Day 24195
Day 575Day 15135Day 25195
Day 6RestDay 16135Day 26Rest
Day 790Day 17150Day 27210
Day 890Day 18150Day 28210
Day 990Day 19RestDay 29225
Day 10105Day 20165Day 30240

Now let's say you wanted to hop on this train today (Day 4). If you can already hold a plank for 1-minute 15-seconds, then perfect. If you can't, then try your best to be caught up by Day 12. See how long you can plank today and try to increase it 10 or 20 seconds every day until you're on track with us. In my mind, I can't actually imagine planking for 4 minutes, but I'd be ecstatic to see us all get there. Don't be discouraged if all of us have to try again next month to get our time up there. It'll also give us a chance to get more people to join us!

Your core means everything not only when you dance but also in every other action your body does. You'll be surprised how much a strong core makes everything feel easier. Now we just have to get there.

Happy Dancing,

P.S. If you're looking for another way to focus on your core, I've personally found no better way than TRX. Look into the program at your gym. You might also want to try CXWorx.

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