Week 1 of the Plankety Plankathon - 3 minute workout goal.

[ju-ju-]

Hello everyone, and welcome to the first week of the Plankety Plankathon.... huge apologies that this is late in the day, I have internet troubles!!

The vid to follow along to:

youtu.be/BJOrjJrftUc(Not working as expected?)

So for this week the plan is:

30 seconds each day, Ideally do this in-between your running days, so you do 4 days worth.

The whole plan looks like this:

Week 1: 30 second elbow plank

Week 2: 30 second elbow plank moving to 30 second straight arm plank

Week 3: 30 second elbow plank, then 30 second side plank, then other side ( total 1.5 minutes)

Week 4: 30 second elbow plank, 30 second straight arm plank,1 minute side planks ( 30 seconds each side)

Week 5: as week 4.

Week 6: as week 4 plus 30 second elbow plank.

Week 7: 30 second elbow plank, 30 second straight arm plank,1 minute side planks ( 30 seconds each side), 30 second elbow plank, then 30 seconds up and down plank.

Week 8: 30 second elbow plank, 30 second straight arm plank,1 minute side planks ( 30 seconds each side), 30 second elbow plank, then 30 seconds up and down plank.

And that takes us to 3 minutes. There will be a new video each week so you can follow along.

In terms of technique:

Get into plank position with your elbows on the ground right underneath your shoulders your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.

From:

runnersworld.com/training/a...

Please let me know how you get on, and look forward to your summer abs 😀

Juju

Xxx

[linda9389]

Thanks ju-ju! Looking forward to this 👍💪😍

[ju-ju- in reply to linda9389]

I’m so pleased, I hope you find it okay xx

[Oldfloss Administrator]

Thanks you...looking forward to doing this...and to Summer...ahhhh! Xx

[ju-ju- in reply to Oldfloss]

Summer.... what on earth is that, I have forgotten!!

[Big_maz]

Good week thx ju ju

[ju-ju- in reply to Big_maz]

Let me know how you get on 😎

[GoGo_JoJo]

Fab, I reckon I'll be good with that, let's see! 👍🏻😁

[ju-ju- in reply to GoGo_JoJo]

Superb, and great, I hope you will like the routine 😎

[Jalapenolover101]

Brilliant! Just done his with 4 of my kids, all hovering around my iPad.

They thought it was great! They were laughing/ enjoying it, they do it at school 😉 they loved that I was doing it and all wanted to join in ♥️ When I collapsed at the end, they where in stitches! “ dad come help Mam! She’s collapsed!😆🤣

Love it ♥️ Brilliant 🌶x

[ju-ju- in reply to Jalapenolover101]

I am so so pleased that is fantastic..... you will all get better through the week and then we have another 30 second plank to add to our routine 😎

[Jalapenolover101 in reply to ju-ju-]

Myself and daughter (12yrs) did this tonight. Sons are sooooo over it😆

I did It ! Feeling proud 😊

It was my daughter who said we should do it! 😊♥️

Feeling proud 😊💪👍

[Jalapenolover101]

On a serious note...... loved it, what do we do next?

[ju-ju- in reply to Jalapenolover101]

Great... and yes good point. I’m going to add the plan today, apologies I have had internet troubles and hoping it will be fixed later today so uploading is easier. It’s basically this:

Week 1: 30 second elbow plank

Week 2: 30 second elbow plank moving to 30 second straight arm plank

Week 3: 30 second elbow plank then 30 second side plank, then other side ( total 1.5 minutes)

Week 4: 30 second elbow plank, 30 second straight arm plank,1 minute second side planks ( 30 seconds each side)

Week 5: as week 4.

Week 6: as week 4 plus 30 second elbow plank.

Week 7: 30 second elbow plank, 30 second straight arm plank,1 minute second side planks ( 30 seconds each side), 30 second elbow plank, then 30 seconds up and down plank.

Week 8: 30 second elbow plank, 30 second straight arm plank,1 minute second side planks ( 30 seconds each side), 30 second elbow plank, then 30 seconds up and down plank.

And that takes us to 3 minutes. There will be a new video each week so you can follow along. 😎✔️

[lexi6 in reply to ju-ju-]

Thanks for that juju, feeling very excited now.I’ve never had the courage to attempt a side plank before, but now think I can, I think I can. 👍

[ju-ju- in reply to lexi6]

Do the 30 second one for 4 days this week. Doing each week regularly will really help. And with everything, practice makes perfect, we will get you to that side plank ✅

[lexi6 in reply to ju-ju-]

OK! Starts tomorrow, going to follow your plan 🙂

[ju-ju- in reply to lexi6]

Superb!

[Annieapple]

🍏will give it a try! Xx

[ju-ju- in reply to Annieapple]

Great, let me know how you get on 😎

[Icandoit2019]

Looking forward to completing this and hopefully get a flatter tum!!!

Nothing is shifting my belly so hope this helps!

Thanks for sharing this plan with us x

[ju-ju- in reply to Icandoit2019]

Great and this will definitely help.. well done ✅

[Hidden]

Thanks I’d like to have a go please. I can just about do 1 min but can’t even imagine how you do the straight arm one!!!

[ju-ju- in reply to Hidden]

Great, aim to do this one for 4 days and see how you get on.... you can do this 😎

[Hidden in reply to ju-ju-]

I have set my reminder to start tomorrow although I imagine we will do some in yoga today! 😊

[ju-ju- in reply to Hidden]

Super 🙏🏻

[alisonr54]

Just done my first one. I’d forgotten how hard a plank is was counting down through gritted teeth 😁 Thanks ju-ju

[ju-ju- in reply to alisonr54]

Yay- you will get better... regularity is key. Well done 😎

[Mum22boys]

Day 1 done! 👍

[ju-ju- in reply to Mum22boys]

Superb ✅

[Mum22boys in reply to ju-ju-]

Will it help with the saggy mummy tummy 😖🤦‍♀️

[ju-ju- in reply to Mum22boys]

Deffo... along with good eating 😎

[Mum22boys in reply to ju-ju-]

It's not there when I stand up but when I looked down doing the plank all I could see was saggy skin 🤦‍♀️ fingers crossed!!!

[ju-ju- in reply to Mum22boys]

I think for those of us who have had babies it’s always tough. Mine fluctuates and I think I’ll always have loose skin. But loose skin over muscle is better than loose skin over duvet flab!!!

[Mum22boys in reply to ju-ju-]

It definitely is!!! I was very fortunate because it went after number 1 but I wonder if a second stretching might have been too much for it!

[Roxdog in reply to ju-ju-]

Oh I'm not sure that saggy skin ever goes away! Underneath I have muscle though!

[ju-ju- in reply to Roxdog]

I know, but it has to be better than flab!!

[beth_f]

Thanks ju-ju. Is it best to only stick to 4 days? I have got a strength & flex routine that I do every day and could incorporate this into it. Just managed my first one - was tough going but ok! x

[ju-ju- in reply to beth_f]

Gosh yes definitely. I’m just suggesting something tess as lipstick for people that would help people progress but not be too onerous!

[SaskAlliecat]

Day 1 done! A little bit of shaking in the legs at the end but very do-able. Thanks for starting this!

[SaskAlliecat in reply to SaskAlliecat]

After I did this I did my final exercise in my 21 day challenge on myAsics. I should have looked at the plan ahead of time - it also had low planks in it. I’ve now done 4 30 second low planks today. The last 2 were very hard but I got them done. Yeehaw! Lesson learned though. Scope out the cross training exercises ahead of time to see if they also have planks 😅

[ju-ju- in reply to SaskAlliecat]

Blimey you are on fire!!!

[Sham19]

Day one done 😀 my daughter said no way was that 30 seconds even though I had a timer on 😂

[ju-ju- in reply to Sham19]

Well done that’s fantastic....

[Jalapenolover101]

Woo hoo , my daughter and I did it! Easy for her, she makes me want to do it. Loving it♥️👏

[ju-ju- in reply to Jalapenolover101]

Fantastic, I’m so loving your family approach it’s the best

[Jalapenolover101]

I’m presuming you could do this every day?

[ju-ju- in reply to Jalapenolover101]

I have done but not everyday! I do it at work we have an 11 o’clock plank and people have really improved just by a little each day...

[Dowat]

Done! Thank you for reminding me to breath during the 30 seconds! It does make a difference!

[ju-ju- in reply to Dowat]

It certainly does!!

[Roxdog]

Oops - haven't started yet! Will do it today!

[ju-ju- in reply to Roxdog]

No time like the present 😎

[RunaroundSue]

Well I have tried it twice, but gave up because it was hurting my left knee (surprising because it is usually my right knee that I need to watch)

I was worried about causing some damage so stopped and did S&F instead

[Hidden]

Hi ju-ju-.

I'm new to the S&F forum but on week 5 of C25k. I got injured in w9 last year🥴 but trying again, so this extra strength work will really help.

Storm Ciara has put a stop to my w5r3 run, so on Oldfloss's recommendation in her new Off the Couch post, I thought I'd pop over here instead for something to keep me busy and I found the Plankety Plankathon - love it!

Here I go....

[ju-ju- in reply to Hidden]

I am so pleased, fantastic... how did you find it?

[Hidden in reply to ju-ju-]

😅 Great, thank you!

[Vegout25]

Thanks for this ju-ju-, Will use it as part of my warm up routine before pounding the treadmill today. No time like the present 👍😊

[ju-ju- in reply to Vegout25]

Great I hope it went okay?

[Comfortnotspeed]

Thanks for this!

[Oldgirlruns]

Only just started this - who knew 30 seconds was such a long time! This is gonna be tough OldGirl!

[ju-ju- in reply to Oldgirlruns]

But you did it! Well done 👍🏻

[Roxdog]

Done - 1st day!

[ju-ju- in reply to Roxdog]

Well done 👍🏻

[Rigpig]

Well 2 weeks ago I didn’t really know what a plank was and looked it up. After watching a few vids I thought, how hard can it be, OMG! Just done my first one ever and I’m feeling aches in places I didn’t know I had 😂😂😂

[ju-ju- in reply to Rigpig]

It will get better! They are hard but do worth it, well done 👍🏻

[Fatgirlslim19]

We had a family plank yesterday! It was so much fun getting the boys and husband involved 😆

[ju-ju- in reply to Fatgirlslim19]

Yay that is fantastic well done!

[beth_f]

Day 3 of my “plankathon”. I have surprised myself as thought I wouldn’t be able hold it for more than 10 seconds, but turns out I can do the elbow plank for 30 seconds. Today I tried a straight arm plank but could only manage that for 15 seconds, so going to build on that. Saw the physio today for a reoccurring back issue and I mentioned that I’ve started “planking” 😂 so she’s prescribed me to side plank with the Pilates clamshell on each side. Let’s see how that goes! 😬

[ju-ju- in reply to beth_f]

Fantastic, planks are great for the back. I work with someone who has a bad back, and he started planking to work on his muscles and he is now back pain free!!

[beth_f in reply to ju-ju-]

Ah that's brilliant. Even more reason to plank! I did manage 40 seconds straight arm plank and an elbow plank this morning. Not yet had the courage to side plank yet but might attempt tomorrow.

[ju-ju- in reply to beth_f]

Do take it steady... gradually increase and you will benefit greatly

[Buddy34]

That 30 seconds plank is tougher than it sounds but I did it with the dog watching wondering what I was doing🤣

[Mum22boys in reply to Buddy34]

I was willing the timer to hurry up as my youngest came crawling across the floor to try and get my phone 😂

[Buddy34 in reply to Mum22boys]

🤣🤣

[ju-ju- in reply to Buddy34]

It is, I sometimes watch youtube music videos to distract me!!!!

[TailChaser]

This looks good Ju-Ju, looking forward to building up all the different types of planks. I can do the elbow one but the side ones always get me.

[ju-ju- in reply to TailChaser]

Great.... keep at it and when we get to the side ones just keep practicing for short periods and build up....

[Jalapenolover101]

Ok, it’s late, I don’t expect a reply until tomorrow 😊

But...... why am I bobbing up and down???

Guess it’s lack of ‘ core’ ?

If my core is that poor, should I consider something else? Should I continue?

Sorry for so many questions 🙄

I was like a trampoline, couldn’t stay straight 🙄

Thanks for any advice ( tomorrow 😉) 🌶x

[roseabi in reply to Jalapenolover101]

Hi! Do you mean you are shaking when you hold the plank position? That is normal and perfectly fine - means your muscles are working hard.

If you are moving about, maybe lifting up your bum a bit every now and then because you are feeling uncomfortable, it could be that you are feeling the strain in your lower back? If so, try tensing your lower abs - imagine pulling your belly button towards your spine, and rocking your pelvis forward ever so slightly without rounding your back.

I saw your other comment, though, and it looks as if you're doing well 😊😊😊

[ju-ju- in reply to Jalapenolover101]

Hello, apologies just getting to this now. I have had a busy week at work this week, so I tend to dip in and out when I can!

Anyway, I suggest you hold your tummy, core area and glutes as hard as you can and ensure your bum is lifted.... start with a shorter time if this is too tricky...... well done for what you have done.... I will be posting a new vid tomorrow...

[Jalapenolover101]

Hello 🤗 anyone there? Guessing you’re still suffering from internet problems 🙁

Just done 4th plank. Me and my motivation ( daughter 😉) have smashed it👍 Collapsed at the end though 🤣

We started last Friday.....guessing w2 starts this Friday?

[roseabi in reply to Jalapenolover101]

Hi again - yes Friday.

Please remember that we are all volunteers using our spare time to provide great advice and content, and bear with us if we are a little late responding to questions xx

[ju-ju- in reply to Jalapenolover101]

Yay thats fantastic, you are all doing brilliantly. Huge well done, and yes, new vids tomorrow for week 2... you are smashing it!!! x

[Dowat]

Any thoughts? Little concerned that my beginner attempts at Plank may be aggravating shin splints. Is this likely or am I unduly associating planks with shin discomfort.? Any thoughts appreciated.

[roseabi in reply to Dowat]

Planks will stretch your calves, which will be why you're feeling it in your shins. Should not aggravate shin splints though, there's no impact. If it's too painful perhaps try coming forward onto the tips of your toes so you're not flexing your feet so much?

[Dowat]

Thanks ju-Ju, that was an answer I was hoping for! I’ll do as you suggest. I wasn’t wanting to give them up! Thanks for your help. Much appreciated.

[Orange_Girl]

Doing Consolidation runs on C25K and discovered the Plankety Plankathon earlier this week. So am starting at Week 1. Gosh they are tough!