Week 3 of the Plankety Plankathon ...2minu... - Strength & Flex

Strength & Flex

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Week 3 of the Plankety Plankathon ...2minutes routine

ju-ju- profile image
25 Replies

Hello everybody and welcome to week 3 of the Plankety Plankathon.... firstly, apologies this is late..... better late than never eh.... We have had ongoing internet problems and it’s getting in the way of life!!

So, for this week, it’s a 2 minute plank. This is made up of:

30 seconds high arm plank

30 second elbow plank

30 second side planks ( each side)

In order to do a side plank:

Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line. Feet can either be staggered for more stability, or stacked for more of a challenge. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold for 15 to 30 seconds. Your top hand can be on side of hip (easier) or reaching up to the ceiling (harder).

Or a variation:

To make it easier, start with both knees bent, feet 90 degrees behind you, so you form a straight line from head to knees; lift and hold. To make it harder, keep your bottom leg bent but extend your top leg out, actively engaging your inner thigh as you push your top leg into the floor.

Here is the follow along vid:

youtu.be/vz1K2msr8Vg

If you have been progressing with these on your non running days then this should be doable, andhere is also a variation for the side plank should you want to start with that?

How are you getting on? Please do let me know. And huge well done, you are all doing really well.

Juju

Xxx

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ju-ju-
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25 Replies
GoGo_JoJo profile image
GoGo_JoJo

Excellent! 👍🏻😁 I'm up to 50 secs elbow and straight, plus I've been doing an extra long straight plank of 1:20 with hold for 10, arm raises x 10, shoulder touches x 10 and moving my kettlebell around x 10 and hold for remainder too. Definitely easier to maintain whilst being distracted doing other stuff. I hate that "watching the clock" feeling. Looking forward to adding the sides in and pleased to see I was doing them right too! 😊

ju-ju- profile image
ju-ju- in reply to GoGo_JoJo

Brilliant, you are doing fab and your routine sounds great too....xx

linda9389 profile image
linda9389

Nice! Thank you for doing these videos and giving me something to aim for. I do like the variety. I've been doing 3 sets on non run days, although today I just did the 1 set as I ran earlier and was already late getting the roast in the oven 🤣. Oops!

ju-ju- profile image
ju-ju- in reply to linda9389

great and yum I bet that was delicious :)

Mum22boys profile image
Mum22boys

Day 1 done 😉

ju-ju- profile image
ju-ju- in reply to Mum22boys

well done :)

alisonr54 profile image
alisonr54

Can’t wait to get started, thanks ju-ju 😁

ju-ju- profile image
ju-ju- in reply to alisonr54

superb :)

alisonr54 profile image
alisonr54 in reply to ju-ju-

Just done it and boy those side planks are hard 😬I hope it gets better with more practice! I can really feel it in my muscles though 😁

beth_f profile image
beth_f

I've missed a week due to life getting in the way but back on it today!

ju-ju- profile image
ju-ju- in reply to beth_f

great well done :)

lexi6 profile image
lexi6

Thanks again juju for the video. I decided to do the side plank first tonight, never attempted them before. Well I managed the 30 seconds each side with a fair bit of wobbling going on 😂 but completed, so work to do there to build up. It was a relief to “relax” into the straight arm/elbow planks. 😊

AlMorr profile image
AlMorr in reply to lexi6

I find it 'easier' to go from full high plank to elbow plank than the other way around, when it's elbow to full, you are sort of pulling yourself up whereas with full to elbow it's the reverse and you are going down a little.

lexi6 profile image
lexi6 in reply to AlMorr

Thanks Alan maybe I’ll try it that way, see if it helps. I used to lift heavy weights in my employment and suffered from Occupational Overuse Syndrome or RSI and wore an arm brace. My forearms are still weak all these years later, but hopefully persevering with the side planks will help. One of the reasons I love running my arms are pain free! 😊

AlMorr profile image
AlMorr in reply to lexi6

Planks were the third discipline that I did after I decided to increase my exercise regime, I have cycled and gone long walks for decades, only ran at school.

A couple of years ago I started with pushups from some Youtube videos, then it was sit-ups, next planks, I also do some kettlebell exercises, finally, fanfare:- running. so I do it to keep fit, I am of normal weight, I do eat a little junk food, not much but generally speaking I have a healthy diet.

I hope by doing Ju Ju's plankety planks your forearms will get a little stronger, especially when you do the side planks, they should help.

lexi6 profile image
lexi6 in reply to AlMorr

Wow! Thats an amazing fitness plan Alan. I know I need to push myself a little more now as I want to increase my strength because I want to up my running distances. I have been thinking of buying myself another bike, my mountain bike being long deceased. When I was a biking postie my route was 20ks a day on a very hilly route and no gears! Loving the new bikes these days. ❤️ Off for my run now in new Asics GT 2000 8’s. Will let you know how I get on. 🤞

ju-ju- profile image
ju-ju- in reply to AlMorr

Thats the way i do it in the video for that reason :)

ju-ju- profile image
ju-ju- in reply to lexi6

brilliant, well done thats great progress... :)

SaskAlliecat profile image
SaskAlliecat

Day one done. It was wobbly and kept my upper arm on my side on the sid planks but got it done. Yippee!

ju-ju- profile image
ju-ju- in reply to SaskAlliecat

brilliant, well done :)

Delly-dot profile image
Delly-dot

Phew 😅. Catching up. First one done. Note to self - don’t do side plank in socks on the carpet 😬!

ju-ju- profile image
ju-ju- in reply to Delly-dot

ah yess... you may end up doing a tummy plank!!

Dowat profile image
Dowat

Managed the side planks!! Oh wow!

ju-ju- profile image
ju-ju- in reply to Dowat

boom... nice work :)

icklegui profile image
icklegui

High arm planks - fine. Side planks - love 'em (thanks to yoga).

Elbow planks are horrific. Ouch! Am I doing something wrong?!

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