fitness

Autumn Plank Challenge

Photo taken by: Becka Hueth 

Photo taken by: Becka Hueth 

The time is almost here for our highly anticipated plank challenge! The challenge will run from Oct 1-31st. The rules are: you have to complete the amount of time within the day - doesn't have to be all at once but I would encourage you to push to fatigue every day. 

*Notice that last 5 days of the challenge are all 5:00 minutes. Wanted to give you 5 opportunities to to go as long as you can after a whole month of building your core strength. 

I'm excited for this one! Spread the word to your friends and family and get them in on it too!

Oct 1 30 seconds
Oct 2 45 seconds
Oct 3 45 seconds
Oct 4 1:00 minute
Oct 5 1:00 minute
Oct 6 1:15 minutes
Oct 7 1:15 minutes
Oct 8 1:30 minutes
Oct 9 1:30 minutes
Oct 10 1:45
Oct 11 1:45
Oct 12 2:00
Oct 13 2:15
Oct 14 2:30
Oct 15 2:45
Oct 16 3:00
Oct 17 3:00
Oct 18 3:15
Oct 19 3:15
Oct 20 3:30
Oct 21 3:45
Oct 22 4:00
Oct 23 4:15
Oct 24 4:15
Oct 25 4:30
Oct 26 4:45
Oct 27 5:00
Oct 28 5:00
Oct 29 5:00
Oct 30 5:00
Oct 31 5:00 

20 Minute Ab Session

Repeat this circuit three times through! 

Normal Crunches x20

Normal Crunches x20

Crunch with side reach x 20

Crunch with side reach x 20

Modified Bicycle x 20

Modified Bicycle x 20

Circular Crunches x 10/direction

Circular Crunches x 10/direction

Bicycles x 20

Bicycles x 20

Normal crunches demo continued

Normal crunches demo continued

Crunch with side reach demo continued 

Crunch with side reach demo continued 

Modified bicycle demo continued

Modified bicycle demo continued

Circular crunches demo continued 

Circular crunches demo continued 

Bicycles demo continued 

Bicycles demo continued 

3 Moves to Work Arms, Cardio and Core

The Chaturanga Push Up - this exercise alone incorporates hamstring flexibility, core and upper body strength. They can be performed often and I highly recommend office workers to get away from their desk a couple times a day to do these. 

Chaturanga Push Ups x10 (Modification: use knees) 

50 jumping jacks

1:00 plank hold

30 second side plank hold/side

Reapeat 3x