30 day plank challenge

basic plank

 

rolling plank

plank with arm extension

Aceasta a fost provocarea lunii septembrie, în materie de sport. A fost destul de grea, dar am reusit să fac toate exercițiile până la capăt.

Day 1

20 SECONDS – Basic Plank Move

2 – Rolling Plank (on each side)

2 – Plank with Arm Extension (on each side)

Day 2

20 SECONDS – Basic Plank Move

2 – Rolling Plank (on each side)

2 – Plank with Arm Extension (on each side)

Day 3

30 SECONDS – Basic Plank Move

4 – Rolling Plank (on each side)

4 – Plank with Arm Extension (on each side)

Day 4

30 SECONDS – Basic Plank Move

4 – Rolling Plank (on each side)

4 – Plank with Arm Extension (on each side)

Day 5

40 SECONDS – Basic Plank Move

6 – Rolling Plank (on each side)

6 – Plank with Arm Extension (on each side)

Day 6

REST DAY – Basic Plank Move

Day 7

45 SECONDS – Basic Plank Move

8 – Rolling Plank (on each side)

8 – Plank with Arm Extension (on each side)

Day 8

45 SECONDS – Basic Plank Move

8 – Rolling Plank (on each side)

8 – Plank with Arm Extension (on each side)

Day 9

60 SECONDS – Basic Plank Move

10 – Rolling Plank (on each side)

10 – Plank with Arm Extension (on each side)

Day 10

60 SECONDS – Basic Plank Move

10 – Rolling Plank (on each side)

10 – Plank with Arm Extension (on each side)

Day 11

60 SECONDS – Basic Plank Move

10 – Rolling Plank (on each side)

10 – Plank with Arm Extension (on each side)

Day 12

90 SECONDS – Basic Plank Move

12 – Rolling Plank (on each side)

12 – Plank with Arm Extension (on each side)

Day 13

REST DAY – Basic Plank Move

Day 14

90 SECONDS – Basic Plank Move

12 – Rolling Plank (on each side)

12 – Plank with Arm Extension (on each side)

Day 15

90 SECONDS – Basic Plank Move

12 – Rolling Plank (on each side)

12 – Plank with Arm Extension (on each side)

Day 16

120 SECONDS – Basic Plank Move

14 – Rolling Plank (on each side)

14 – Plank with Arm Extension (on each side)

Day 17

120 SECONDS – Basic Plank Move

14 – Rolling Plank (on each side)

14 – Plank with Arm Extension (on each side)

Day 18

120 SECONDS – Basic Plank Move

14 – Rolling Plank (on each side)

14 – Plank with Arm Extension (on each side)

Day 19

REST DAY– Basic Plank Move

Day 20

150 SECONDS – Basic Plank Move

16 – Rolling Plank (on each side)

16 – Plank with Arm Extension (on each side)

Day 21

150 SECONDS – Basic Plank Move

16 – Rolling Plank (on each side)

16 – Plank with Arm Extension (on each side)

Day 22

180 SECONDS – Basic Plank Move

18 – Rolling Plank (on each side)

18 – Plank with Arm Extension (on each side)

Day 23– Basic Plank Move

180 SECONDS – Basic Plank Move

18 – Rolling Plank (on each side)

18 – Plank with Arm Extension (on each side)

Day 24

210 SECONDS – Basic Plank Move

20 – Rolling Plank (on each side)

20 – Plank with Arm Extension (on each side)

Day 25

210 SECONDS – Basic Plank Move

22 – Rolling Plank (on each side)

22 – Plank with Arm Extension (on each side)

Day 26

REST DAY– Basic Plank Move

Day 27

240 SECONDS – Basic Plank Move

24 – Rolling Plank (on each side)

24 – Plank with Arm Extension (on each side)

Day 28

240 SECONDS – Basic Plank Move

26 – Rolling Plank (on each side)

26 – Plank with Arm Extension (on each side)

Day 29

270 SECONDS – Basic Plank Move

28 – Rolling Plank (on each side)

28 – Plank with Arm Extension (on each side)

Day 30

300 SECONDS – Basic Plank Move

30 – Rolling Plank (on each side)

30 – Plank with Arm Extension (on each side)

Sursa: http://www.bodyrock.tv/2014/09/22/