#5: Challenge of the week: Plank

I like to give myself a weekly challenge in order to stay motivated. There are 7 levels for every challenge, so everyone can join in. Feel free to modify the challenges so they fit your personal needs. Remember always to listen to your body, don’t push yourself too hard but keep moving. Doing only these challenges is not a balanced way to get or stay fit.

Planking
I experienced that one of the most effective ways to strengthen your deep core muscles, is to plank. To perform a good plank, it is important to understand how to do it, but also to persist. It is not an easy exercise at the beginning and when it becomes an easy exercise, you can always go for a more challenging variation, like the sideways plank, or just add time. I know some of you don’t like Mark that much, but please, do watch the video if you have never done a proper plank before!

level 1: 150 seconds (30 seconds for 5 days)
level 2: 300 seconds (60 seconds for 5 days)
level 3: 450 seconds (90 or 2*45 seconds for 5 days)
level 4: 900 seconds (180 or 3* 60 seconds for 5 days)
level 5: 1500 seconds (300 or 3*100 seconds for 5 days)
level 6: 2100 seconds (420 or 7*60 seconds for 5 days)
level 7: 3000 seconds (600 or 6*100 or 10*60 seconds for 5 days)

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