This 30 day plank challenge starts the participant at a 60 second plank and works up to a 3 minute plank. It accomplishes this by progressively increasing the amount of time under tension for each plank, increasing the number of sets, and by introducing more difficult variations like walking planks and superman planks.
Below you’ll find a Google sheet that you can use on your phone or desktop and a printable PDF calendar for the challenge.
30 Day Plank Challenge Printable Calendar Spreadsheet + PDF
This spreadsheet was made based on an interpretation of the original 30 day plank program created by Coach Mag. These documents were made to share the program and assist others in accomplishing it.
Plank Variations Used in the 30 Day Challenge
Below you can find the different plank variations used in this 30 day challenge and how to perform them with proper form.
Standard Plank Posture
This video covers common form issues when performing a plank.
There are a couple different movements that have all been labeled a “superman plank.”
The kind prescribed by Coach Mag is pretty straightforward:
- Start in your typical plank position.
- Raise one arm while simultaneously raising the opposite leg.
- Hold for the prescribed time.
- Repeat for the other side.
Here is a video that appears to capture this particular superman plank variation well. Your holds will be longer than those shown in the video, but the overall movement pattern is the same.