jANUARY PLANK CHALLENGE WEEK 3

Welcome to week 3 of your plank challenge!
This week will have planks that incorporate kettle bells, plates and reverse planks. As always listen to your body and stop when needed. Please do not continue to plank if you feel pain. Ask your trainer or fitness professional for modifications and safest version of the plank for you. 

MONDAY 1/15/18 DAY 15
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
30 sec ALT. LATERAL KB PULL UNDER BODY
30 sec MTN CLIMBER PLANK ON KB
30 sec ALT. LATERAL KB PULL UNDER BODY
30 sec MTN CLIMBER PLANK ON KB
30 sec ALT. LATERAL KB PULL UNDER BODY
30 sec MTN CLIMBER PLANK ON KB

TUESDAY 1/16/18 DAY 16
PLANK CHALLENGE EXTRA CREDIT:
3 MIN PLANK NO REST
1 min Traveling Plank KB Drag Forward
1 min Traveling Plank KB Drag Backward
1 min Traveling Plank KB Drag Forward

WEDNESDAY 1/17/18 DAY 17
PLANK CHALLENGE EXTRA CREDIT:  ONE HAND IN TRX WHILE YOU ROW WITH A KB ON THE OTHER SIDE
5 MIN PLANK NO REST
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R
30 Sec TRX PLANK AND OA ROW L
30 Sec TRX PLANK AND OA ROW R

THURSDAY 1/18/18 DAY 18
PLANK CHALLENGE EXTRA CREDIT: DEMO
5 MIN PLANK NO REST CHOOSE A LIGHT WEIGHT
30 sec SIDE PLANK DELTOID RAISE L
1 MIN PLANK
30 sec SIDE PLANK DELTOID RAISE R
1 MIN PLANK
30 sec SIDE PLANK DELTOID RAISE L
1 MIN PLANK
30 sec SIDE PLANK DELTOID RAISE R

FRIDAY 1/19/18 DAY 19
PLANK CHALLENGE EXTRA CREDIT: 
7 MIN PLANK NO REST
6 ROUNDS OF: ALTERNATE OPPOSITE ARM AND LEG EVERY ROUND. YOU'LL NEED A PARTNER TO HELP PUT A WEIGHT ON YOUR BACK.
45 sec ONE ARM ONE LEG PLANK
15 SEC PLANK WITH WEIGHT ON YOUR BACK
FINISH WITH 1 MIN PLANK (NO WEIGHT)

SATURDAY 1/20/18 DAY 20
PLANK CHALLENGE EXTRA CREDIT:7 MIN PLANK NO REST
1 MIN REVERSE PLANK DEMO
1 MIN REVERSE PLANK LEG LIFT L 
1 MIN REVERSE PLANK LEG LIFT R
1 MIN SIDE PLANK KNEE TO ELBOW CRUNCH L DEMO
1 MIN SIDE PLANK KNEE TO ELBOW CRUNCH R
1 MIN Side Plank Contralateral Knee Tuck L DEMO
1 MIN Side Plank Contralateral Knee Tuck R 
SUNDAY 1/21/18 DAY 21
EXTRA EXTRA CREDIT
9 MIN PLANK OR REST