The Empowered
30 Day Plank Challenge:
Challenges can be added to your daily Workout routine or can be used to substitute with a Beginner Workout Day. For this Challenge each day is to be done in one session. Be sure you are taking the proper rests, as needed. The rule here is if you miss a day don't sweat it, just add it on at the end but if you miss more than 2 days well, then you have to start from the top.
DAY 1:
15 Second Plank & 10 Push Ups x 2
DAY 3:
30 Second Forearm Plank
DAY 4:
30 Second Plank & 10 Push Ups x 2
DAY 5:
30 Second Extended Plank
DAY 6:
45 Second Forearm Plank
DAY 7:
50 Second Extended Plank
The Empowered Plank Challenge
DAY 8:
60 Second Plank
DAY 9:
60 Sec. Plank & 10 Wide Arm Push Ups
DAY 10:
60 Second Plank
OR REST
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DAY 11:
90 Sec. Forearm Plank
DAY 12:
90 Sec. Plank & 10 Diamond Push Ups
DAY 13:
90 Sec. Plank & 10 Close Arm Push Ups
DAY 14:
2 Minute Forearm Plank
DAY 15:
2 Min. Plank & 10 Wide Arm Push Ups
DAY 17:
2 Min. Plank & 10 Diamond Push Ups x 2
DAY 16:
2 Minute Plank
OR REST
DAY 18:
2 Min. Plank & 10 Diamond Push Ups x 2
DAY 19:
3 Minute Plank & 50 Push Ups
DAY 24:
2 Min. Right Side & 2 Min. Left Side Plank
DAY 20:
1 Min. Right Side & 1 Min. Left Side Plank
DAY 2:
15 Second Plank & 10 Push Ups x 2
DAY 21:
3 Minute Plank
DAY 27:
4 Minute Extended Plank
DAY 22:
3 Min. Plank
OR REST
DAY 23:
3.5 Min. Plank
DAY 25:
25 Right & Left Side Plank Dips x 3
DAY 26:
25 Mountain Climbers & 3 Min. Plank
DAY 28:
4 Minute
Forearm Plank
DAY 29:
4.5 Min Forearm Plank
DAY 30:
5 Minute Forearm Plank
DAY 31:
Make Up Day for Rest and Missed Day