Plank is one of the toughest exercises for beginners. Good thing is that it does not require any high-end equipment and machinery to perform. This is the most effective exercise you can do for core strength, without any gym equipment. Most people find it very difficult to perform plant initially. So here I am sharing 30 day plank challenge for beginners with plank exercise schedule

30 day plank challenge for beginners with plank exercise schedule

30 day plank challenge for beginners is not a very tough task. You will gradually and definitely improve your score. Follow the schedule mentioned below as per its chronological order only. Rest is equally important as exercise. Do not overload your muscles and body. Give time to recover them. Follow rest schedule as strictly as for the exercise. For week 1 exercises, take as much rest as you required between each set.  From week 2 onwards, take rest from 45 seconds to 1 minutes between the sets.

Plank exercise schedule for week 1

• Day 1: Test

Before starting the exercise, it is crucial to know your limits. How much can you hold? What is your baseline number? It may vary from person to person depending on many factors like weight, age and many other? Check your score by performing standard plank as much long you can hold. Note down that number.

• Day 2: Standard Plank

Perform 3 sets of the standard plank. Hold up to 20 seconds.

• Day 3: Rest

• Day 4: Standard Plank

4 set of Standard Plank. Hold up to 20 seconds.

• Day 5: Side Plank

Side plank with 3 sets on both side by holding up to 30 seconds.

• Day 6: Rest

• Day 7: Test

Now again perform standard plank to check your performance. There will be a significant improvement compared to past result. Note down the result.

Plank exercise schedule for week 2

• Day 8: Standard Plank

5 sets of the standard plank. Hold from 20 to 40 seconds.

• Day 9: Side Plank

4 sets of the side plank. Hold from 20 to 40 seconds.

• Day 10: Standard Plank

6 sets of standard plank and hold from 20 to 40 seconds.

• Day 11: Rest Day

• Day 12:

3 sets of side plank by holding for the same time limit.

4 sets of the standard plank by holding from 20 to 40 seconds

• Day 13: Rest Day

• Day 14: Test

Perform your test and note down the number.

Plank exercise schedule for week 3

• Day 15: Standard Plank

5 sets of the standard plank by holding from 30 to 60 seconds.

5 sets of side plank by holding from 30 to 60 seconds.

• Day 16:

3 sets of the standard plank by holding from 30 to 60 seconds

4 sets of the walking plank by holding from 10 to 30 seconds.

• Day 17: Rest

• Day 18:

5 sets of the walking plank holding from 10 to 30 seconds

5 sets of the side plank holding from 20 to 40 seconds.

• Day 19: Standard Plank

6 to 8 sets of the standard plank holding from 40 to 60 seconds.

• Day 20: Rest

• Day 21: Test

The final day of week 3. Check your score.

Plank exercise schedule for week 4

• Day 22

4 sets of spiderman plank. Hold for 15 to 30 seconds

6 sets of side plank. Hold for 30 to 50 seconds

3 sets of the standard plank. Hold for 40 to 60 seconds.

• Day 23

4 sets of single arm plank. Hold for 15 to 30 seconds

4 sets of the walking plank. Hold for 30 to 40 seconds.

3 sets of the standard plank. Hold for 30 to 40 seconds.

• Day 24

5 sets of Spiderman plank. Hold for 20 to 40 seconds.

4 sets of side plank. Hold for 30 to 60 seconds.

2 sets of the standard plank. Hold for 50 to 70 seconds.

• Day 25: Rest Day

• Day 26

5 sets of single arm plank. Hold for 20 to 40 seconds.

3 sets of Spiderman plank. Hold for 20 to 40 seconds.

2 sets of the standard plank. Hold for 60 to 80 seconds.

• Day 27: Rest Day

• Day 28

4 sets of side plank. Hold for 40 to 60 seconds.

6 sets of single arm plank. Hold for 20 to 40 seconds.

• Day 29: Rest Day

• Day 30: Test Day

It is the final day of your 30-day plank challenge. Test your performance and compare the score with previous data. By following this plank exercise schedule, you will definitely get rid of that extra fat and get a flat belly. Plank helps you to remove excess abdominal fat.

Summary

This is all about 30 day plank challenge for beginners with plank exercise schedule. By strictly following this schedule, you will definitely get the stronger core with ripped abs,

Also Read:  Benefit of Planking