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StrengthCity’s 4 Week Plank Challenge

StrengthCity’s 4 Week Plank Challenge

Are you ready to take on StrenthCity’s 4 week Plank Challenge?

Having a strong core is extremely important and I’m not talking about a six pack. It helps with running, balance and can even prevent injuries, specifically back injuries.

This challenge will help build a strong, kick-ass core whilst keeping you accountable to a routine. You will soon find out, this routine will attack more than just your core. Planks and plank variations target shoulders, chest, arms, glutes and quads whist improving posture and digestion.

This routine can be done anywhere at anytime! So lets get cracking…

MOVEMENTS

High Plank

Low Plank

Side Drop Plank

Side Plank 

Knee-to-elbow High Plank

Shoulder Tap High Plank

Cross-knee High Plank

Follow the below 4 week plan. Do this workout two to three times per week on non consecutive days.

WEEK 1

Exercise

Sets

Time / Reps

Rest

Plank

2

30 seconds

45 seconds

Low Plank

2

30 seconds

45 seconds

Wide Arm Plank

2

30 seconds

45 seconds

Knee-to-elbow High Plank

2

12 reps

45 seconds

Side Plank

2

30 seconds

45 seconds

WEEK 2

Exercise

Sets

Time / Reps

Rest

Plank

2

45 seconds

30 seconds

Low Plank

2

45 seconds

30 seconds

Wide Arm Plank

2

45 seconds

30 seconds

Knee-to-elbow High Plank

2

12 reps

30 seconds

Side Plank

2

45 seconds

30 seconds

Side Drop Plank Left

2

8 reps

30 seconds

Side Drop Plank Right

2

8 reps

30 seconds

WEEK 3

Exercise

Sets

Time / Reps

Rest

Plank

2

45 seconds

15 seconds

Low Plank

2

45 seconds

15 seconds

Wide Arm Plank

2

45 seconds

15 seconds

Knee-to-elbow High Plank

2

12 reps

15 seconds

Cross-knee High Plank

2

12 reps

15 seconds

Shoulder Tap High Plank

2

12 reps

15 seconds

Side Plank

2

45 seconds

15 seconds

Side Drop Plank Left

2

8 reps

15 seconds

Side Drop Plank Right

2

8 reps

15 seconds

WEEK 4

Exercise

Sets

Time / Reps

Rest

Plank

2

1 min

15 seconds

Low Plank

2

1 min

15 seconds

Wide Arm Plank

2

1 min

15 seconds

Knee-to-elbow High Plank

3

12 reps

15 seconds

Cross-knee High Plank

3

12 reps

15 seconds

Shoulder Tap High Plank

3

12 reps

15 seconds

Side Plank

2

1 min

15 seconds

Side Drop Plank Left

3

8 reps

15 seconds

Side Drop Plank Right

3

8 reps

15 seconds