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).
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:
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,
~RoB
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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| 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 1 | 60 | Day 11 | 105 | Day 21 | 165 | ||
| Day 2 | 60 | Day 12 | 120 | Day 22 | 180 | ||
| Day 3 | 60 | Day 13 | Day 23 | 180 | |||
| Day 4 | 75 | Day 14 | 120 | Day 24 | 195 | ||
| Day 5 | 75 | Day 15 | 135 | Day 25 | 195 | ||
| Day 6 | Day 16 | 135 | Day 26 | ||||
| Day 7 | 90 | Day 17 | 150 | Day 27 | 210 | ||
| Day 8 | 90 | Day 18 | 150 | Day 28 | 210 | ||
| Day 9 | 90 | Day 19 | Day 29 | 225 | |||
| Day 10 | 105 | Day 20 | 165 | Day 30 | 240 |
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,
~RoB
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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