Rum_Monkey wrote:I don't know what's changed since this, but yes. That sounds enough to make the plank challenge a lot less easy. |
30 day press up challenge
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Rum_Monkey 3,488 posts
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Decks 31,014 posts
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Registered 6 years agoCouple of days off if we're doing pushups too? -
Rum_Monkey 3,488 posts
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Registered 2 years agoThe programme has rest days in as well so might not be too bad? -
Rum_Monkey 3,488 posts
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Registered 2 years agoJust looked and no it doesn't, so a couple of days before we start sounds good.
Start Friday? -
Decks 31,014 posts
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Registered 6 years agoYeah sounds good. -
mrpon 37,367 posts
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Registered 15 years agoYep I'm in on this. -
Decks 31,014 posts
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Registered 6 years agoOK how does this look? When it says 3 sets I mean, standards, diamonds and wide arm. Some of the ab exercises towards the end actually look a bit rough when I've been going through them.
Day 1
Forearm Plank 45 seconds
10 pushups
Forearm Plank 45 seconds
10 diamond pushups
Forearm Plank 45 seconds
10 wide arm pushups
Day 2
Forearm Side Plank 45 seconds
10 push ups
Forearm Side Plank 45 seconds
10 diamond pushups
Forearm Side Plank 45 seconds
10 wide arm pushups
Day 3
Extended Arm Plank 45 seconds
10 pushups
Extended Arm Plank 45 seconds
10 diamond pushups
Extended Arm Plank 45 seconds
10 wide armed pushups
Day 4
High Side Plank 3 x 45
11 pushups 3 sets
Day 5
Low Plank with Knee Taps 3 x 45
11 pushups 3 sets
Day 6
High Plank Shoulder Taps 3 x 45
11 pushups 3 sets
Day 7
Plank Up-Downs 3 x 60
12 pushups 3 sets
Day 8
Nail the Basics
Day 9
Basic Triceps Push-ups 3 x 13
30 situps
Day 10
Low Plank with Hip Dips 3 x 45
13 pushups 3 sets
Day 11
Plank Jack's 3 x 60
13 pushups 3 sets
Day 12
Low Side Plank with Hip Dips 3 x 60
13 pushups 3 sets
Day 13
High Plank Knee to Opposite Elbow 3 x 60
14 pushups 3 sets
Day 14
Low Side Plank Knee to Same Side Elbow 3 x 60
14 pushups 3 sets
Day 15
Boost Your Heart Rate
Day 16
Standard Wide Grip Push-up 3 x 14
40 situps
Day 17
Crouching Panther Plank 3 x 75
14 pushups 3 sets
Day 18
Low Side Plank, Rotate, and Leg Lift 3 x 45
15 pushups 3 sets
Day 19
High Plank Reach 3 x 45
15 pushups 3 sets
Day 20
High Side Plank/Hip Dip/Leg Lift 3 x 45
15 pushups 3 sets
Day 21
Moving Lateral Panther Plank 3 x 75
16 pushups 3 sets
Day 22
Step Up Your Side Plank 3 sets each side
16 pushups 3 sets
Day 23
Triceps Push-Up with Rotation 3 x 10
30 leg raises
Day 24
Towel Plank Rows 3 x 60
16 pushups 3 sets
Day 25
High Side Plank Thread/Leg Lift 3 x 60
17 pushups 3 sets
Day 26
Towel Plank Army Crawls 3 x 60
17 pushups 3 sets
Day 27
High Side Plank/Crunch/Toe Tap 3 x 60
17 pushups 3 sets
Day 28
Towel One-Legged High Plank Pull 3 x 45
18 pushups 3 sets
Day 29
Get a Move On
Day 30
Crouching Tiger Push-Ups 3 x 12
20 push ups 3 sets
Glass of Pimms
Fight women off with stick
All exercises here
https://www.shape.com/fitness/workouts/ultimate-30-day-plank-challenge-your-strongest-core-ever -
Rum_Monkey 3,488 posts
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Registered 2 years agoLooks good... What if you don't like pimms? -
Decks 31,014 posts
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Registered 6 years agoNobody likes Pimms. -
Rum_Monkey 3,488 posts
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Registered 2 years agoIs a decent programme though, doesn't seem as grim as the press up one which is refreshing. -
TechnoHippy 19,245 posts
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Registered 18 years agoForgive my ignorance, but what's a plank? -
Decks 31,014 posts
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Registered 6 years agoShould we just start today? -
Load_2.0 33,582 posts
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Registered 18 years agoI can't see any rectal expansions on the list, can we work some stretching into the regime? -
Rum_Monkey 3,488 posts
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Registered 2 years agoYou work them into your warm up however you see fit. -
Decks 31,014 posts
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Registered 6 years agoI'm planning the 30 day bed post challenge after this is done. Each day is an extra inch. -
Decks 31,014 posts
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Registered 6 years agoJust in case you missed this with Loads anus talk
Decks wrote:
Should we just start today? -
Rum_Monkey 3,488 posts
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Registered 2 years agoMight as well.
I'm feeling pretty fresh after a day off yesterday anyway. I'll do them this afternoon. -
Decks 31,014 posts
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Registered 6 years agoYeah same here. I think I'm kind of missing push ups. -
Decks 31,014 posts
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Registered 6 years ago@mrpon IT'S GO TIME PON -
mrpon 37,367 posts
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Registered 15 years agoI'm on it tonight then. Are we pausing inbetween sets?
Edited by mrpon at 13:10:36 18-06-2020 -
Decks 31,014 posts
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Registered 6 years agoDone. Haven't done any core stuff since the the gyms closed so I felt that straight away. Makes you realise how much you use your core for diamond pushups too. Wasn't bad at all though, definitely doable. -
Decks 31,014 posts
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Registered 6 years agomrpon wrote:
I normally try to get them done as quickly as possible. Normally take no more than 15-30 seconds rest. Whatever your comfortable with though.
I'm on it tonight then. Are we pausing inbetween sets? -
Rum_Monkey 3,488 posts
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Registered 2 years ago@Decks you're keen!
The core stuff I'm not too worried about, it's still those diamond press ups. -
Decks 31,014 posts
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Registered 6 years agoI'm looking for anything to do other than work at the minute. My arms definitely could have used another day off. The first two pushups felt pretty awful. -
Rum_Monkey 3,488 posts
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Registered 2 years agoDay 1 done.
Felt pretty good after that even though I'm still not used to diamonds. Do they ever stop being horrible?
Edited by Rum_Monkey at 17:40:19 18-06-2020 -
Decks 31,014 posts
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Registered 6 years agoYeah they kind of do. They probably hurt less than standards for me now due to the gimpy shoulder.
That being said it was probably about 2 years of being forced into doing them before I reached that point. So yeah, not long now. -
mrpon 37,367 posts
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Registered 15 years agoDone. Fairly manageable, but diamonds can fuck off. Are you supposed to go down to the floor on diamonds? -
Rum_Monkey 3,488 posts
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Registered 2 years agoYou have to kiss the carpet. -
Rum_Monkey 3,488 posts
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Registered 2 years agoI'm guessing tomorrow you do both sides for the side plank so 6 sets of them in total? -
Yeah "Hold the right side plank for 45 seconds then pass through basic plank and rotate your left fist into your right elbow to transition into a left side plank.
Hold a left side plank for 45 seconds; do three sets—one set constitutes both sides."
Side planks aren't particularly pleasant.
Just get as low as you can pon. There is no judgment here.
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