This week we are going to put together all three planks. This will probably be your toughest week yet, but you can do it!
Action Step:
Make a Plan.
Just like in prior weeks, look at your schedule over this next week. Find time where you can dedicate a few minutes each day to the Plank Mini Challenge. Mark it on your calendar and/or put a reminder on your phone to take the time.
Also print out the Plank Mini Challenge paper tracker for Week 5 to keep up with the plan and your progress each day.
Action Step:
Complete the 3 Planks and Repeat.
You will use your Final Week 2, 3 & 4 Baseline Times that you had for each plank.
| Day | Plank Hold | Repeat |
|---|---|---|
| 29 |
Final Week 2 Standard Plank Baseline Time + Final Week 3 Right Side Plank Baseline Time + Final Week 3 Left Side Plank Baseline Time + Final Week 4 Straight-arm Plank Baseline Time |
2 times |
Action Step:
Follow The Plan.
For the rest of this week you will be adding repetitions and adding 5 seconds. At the end of the week take note of your Week 5 Plank Baseline Times you have worked up to for each plank. You will use these new times in the last week of this Mini Challenge.
| Day | Plank Hold | Repeat |
|---|---|---|
| 30 |
Final Week 2 Standard Plank Baseline Time + Final Week 3 Right Side Plank Baseline Time + Final Week 3 Left Side Plank Baseline Time + Final Week 4 Straight-arm Plank Baseline Time |
3 times |
| 31 |
Final Week 2 Standard Plank Baseline Time + Final Week 3 Right Side Plank Baseline Time + Final Week 3 Left Side Plank Baseline Time + Final Week 4 Straight-arm Plank Baseline Time |
4 times |
| 32 |
Final Week 2 Standard Plank Baseline Time + Final Week 3 Right Side Plank Baseline Time + Final Week 3 Left Side Plank Baseline Time + Final Week 4 Straight-arm Plank Baseline Time |
5 times |
| 33 | Final Week 2 Standard Plank Baseline Time + 5 seconds = Final Week 5 Standard Plank Baseline Time* + Final Week 3 Right Side Plank Baseline Time + 5 seconds = Final Week 5 Right Side Plank Baseline Time* + Final Week 3 Left Side Plank Baseline Time + 5 seconds = Final Week 5 Left Side Plank Baseline Time* + Final Week 4 Straight-arm Plank Baseline Time + 5 seconds = Final Week 5 Straight-arm Plank Baseline Time* |
3 times |
| 34 |
Final Week 5 Standard Plank Baseline Time + Final Week 5 Right Side Plank Baseline Time + Final Week 5 Left Side Plank Baseline Time + Final Week 5 Straight-arm Plank Baseline Time |
4 times |
| 35 |
Final Week 5 Standard Plank Baseline Time + Final Week 5 Right Side Plank Baseline Time + Final Week 5 Left Side Plank Baseline Time + Final Week 5 Straight-arm Plank Baseline Time |
5 times |
*This time will be your Final Week 5 Plank Baseline Times you will use again next week.
Please consult with your physician prior to starting any kind of diet, exercise or wellness program. This program is not intended to give medical, nutritional or wellness advice.
