December 1st and time to roll out my first monthly challenge. Each month will be a new challenge, not always fitness, but about any health topic. You can join in by leaving a comment on this page each day you complete the challenge, and how long you held your plank for. Or, on any of the social media pages listed below. The Plank is a complete body strength workout that requires no special equipment. Please view the short video below on how to properly do a Plank, and modifications for those who may need it. Any variety of the Plank that you can do, please do, as you get stronger you will be able to possibly move to the next version of Plank. Do the best you can, and don’t give up! If you need to do the Plank in sections, say 10 seconds each up to the challenge time, then do that. You should be proud of having the desire and motivation to improve your fitness and strength and trust me the Plank is not easy. You are holding and lifting your own body weight. If your doctor has instructed you to not do exercise, or certain exercises then please don’t attempt this challenge without clearing it with your doctor first. You probably will feel mild muscle soreness after doing the plank, especially if you have not exercised in a while. If the pain is too intense do not continue with the challenge, or start again at the lower time frame to build strength and stamina before moving on to the more challenging times. If you have any questions or would like to know more about me and my available plans please use the contact form below to message me.
Health Buddy Melissa on Facebook
30 Day Plank Challenge:
Dec 1: Hold the plank position for 10-20 seconds
Dec 2: Hold the plank position for 10-20 seconds
Dec 3: Hold the plank position for 15-20 seconds
Dec 4: Hold the plank position for 15-20 seconds
Dec 5: Rest day try stretching or going for a light walk.
Dec 6: Hold the plank position for 20 seconds
Dec 7: Hold the plank position for 20 seconds
Dec 8: Hold the plank position for 20-30 seconds
Dec 9: Hold the plank position for 20-30 seconds
Dec 10: Rest day, try stretching or going for a light walk
Dec 11: Hold the plank position for 30 seconds
Dec 12: Hold the plank position for 30 seconds
Dec 13: Hold the plank position for 30 seconds
Dec 14: Hold the plank position for 30 seconds
Dec 15: Rest day
Dec 16: Hold the plank position for 30-40 seconds
Dec 17: Hold the plank position for 30-40 seconds
Dec 18: Hold the plank position for 40 seconds
Dec 19: Hold the plank position for 40 seconds
Dec 20: Rest day, go watch the new Star War’s Movie
Dec 21: Hold the plank position for 40-50 seconds
Dec 22: Hold the plank position for 40-50 seconds
Dec 23: Hold the plank position for 50 seconds
Dec 24: Hold the plank position for 50 seconds
Dec 25: Merry Christmas relax, rest and enjoy the day
Dec 26: Hold the plank for 50 seconds
Dec 27: Hold the plank for 50-60 seconds
Dec 28: Hold the plank for 50-60 seconds
Dec 29: Hold the plank for 60 seconds
Dec 30: Hold the plank for 60 seconds
Dec 31: Happy New Year, you should feel stronger, relax and enjoy the holiday
Living Life With CKD 