30 day plank challenge

Improve your core, balance and running in just one move. Follow our 30-day plan and perform on the road better than ever before.

30 day plank challenge

Not only will planking work wonders for your abs, glutes and hamstrings, you'll also find that it sharpens up your mental endurance too.

Print out or save the plan below, set the clock and perform the exercises for the specified time listed for each day.

Plank pointers

  • Start by getting into a press up position.
  • Bend your elbows and rest your weight ono your forearms, not on your hands.
  • Your body should form a straight line from shoulders to ankles.
  • Engage your core by sucking your belly button into your spine.
  • Hold this position for the prescribed time.
  • For more pointers watch this plank workout video

How to side plank

  • From the plank position above, turn onto your left side.
  • Make sure your legs are extended and your feet and hips are resting on the ground, stacked on top of each other.
  • Place your left elbow directly under your shoulder to prop up your torso and align your head with your spine.
  • Either place your top arm along the length of your body or if you fancy testing your balance, raise your arm into the air.
  • Repeat the same actions for the right hand side, just swap left for right.

If you already feel confident with your plank, crank up your challenge by doubling the time each day. Once you've mastered the plank challenge, try our 30 day squat challenge or 30 day core challenge!

  1. Day 1

    1. Plank 20 seconds
    2. Side Plank 10 seconds
  2. Day 2

    1. Plank 30 seconds
    2. Side Plank 20 seconds
  3. Day 3

    1. Plank 40 seconds
    2. Side Plank 30 seconds
  4. Day 4

    1. Plank 50 seconds
    2. Side Plank 40 seconds
  5. Day 4

    Rest day

  6. Day 6

    1. Plank 50 seconds
    2. Side Plank 40 seconds
  7. Day 7

    1. Plank 1 minute
    2. Side Plank 50 seconds
  8. Day 8

    1. Plank 1 minute, 10 seconds
    2. Side Plank 1 minute
  9. Day 9

    1. Plank 1 minute, 20 seconds
    2. Side Plank 1 minute, 10 seconds
  10. Day 10

    Rest day

  11. Day 11

    1. Plank 1 minute, 20 seconds
    2. Side Plank 1 minute, 10 seconds
  12. Day 12

    1. Plank 1 minute, 30 seconds
    2. Side Plank 1 minute, 20 seconds
  13. Day 13

    1. Plank 1 minute, 40 seconds
    2. Side Plank 1 minute, 30 seconds
  14. Day 14

    1. Plank 1 minute, 50 seconds
    2. Side Plank 1 minute, 40 seconds
  15. Day 15

    Rest day

  16. Day 16

    1. Plank 1 minute, 50 seconds
    2. Side Plank 1 minute, 40 seconds
  17. Day 17

    1. Plank 2 minutes
    2. Side Plank 1 minute, 50 seconds
  18. Day 18

    1. Plank 2 minutes, 10 seconds
    2. Side Plank 2 minutes
  19. Day 19

    1. Plank 2 minutes, 20 seconds
    2. Side Plank 2 minutes, 10 seconds
  20. Day 20

    Rest day

  21. Day 21

    1. Plank 2 minutes, 20 seconds
    2. Side Plank 2 minutes, 10 seconds
  22. Day 22

    1. Plank 2 minutes, 30 seconds
    2. Side Plank 2 minutes, 20 seconds
  23. Day 23

    1. Plank 2 minutes, 40 seconds
    2. Side Plank 2 minutes, 30 seconds
  24. Day 24

    1. Plank 2 minutes, 50 seconds
    2. Side Plank 2 minutes, 40 seconds
  25. Day 25

    Rest day

  26. Day 26

    1. Plank 3 minutes
    2. Side Plank 2 minutes, 50 seconds
  27. Day 27

    1. Plank 3 minutes, 10 seconds
    2. Side Plank 3 minutes
  28. Day 28

    1. Plank 3 minutes, 20 seconds
    2. Side Plank 3 minutes, 10 seconds
  29. Day 29

    1. Plank 3 minutes, 30 seconds
    2. Side Plank 3 minutes, 20 seconds
  30. Day 30

    1. Plank 3 minutes, 30 seconds
    2. Side Plank 3 minutes, 30 seconds

     

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