October Plank Challenge

October 31 day Plank Challenge - see below for challenge

October 1-31, 2025 - 31 days
Join us on a challenge this month to strengthen your core. It is more important to do it correctly than the amount of time. If you want more of a challenge, complete the challenge morning & evening.

31 day Plank Challenge

Day 1     20 sec                                  Day 16    2.5 min

Day 2     20 sec                                  Day 17    3 min

Day 3     30 sec                                  Day 18    3 min

Day 4     30 sec                                  Day 19   Rest Day

Day 5     Rest Day                              Day 20    3 min

Day 6     45 sec                                  Day 21    3.5 min

Day 7     45 sec                                  Day 22    3.5  min

Day 8      1 min                                   Day 23    3.5 min

Day 9      1 min                                   Day 24    4 min

Day 10    1.5 min                               Day 25    4 min

Day 11    1.5 min                               Day 26    Rest Day

Day 12    Rest Day                            Day 27    4 min

Day 13    2 min                                  Day 28    4.5 min

Day 14    2 min                                  Day 29    4.5 min

Day 15    2.5 min                               Day 30    4.5 min

                                                             Day 31    5  Minutes - congrats you made it!

How To Perform a Plank Correctly: maintain a straight line from head to heels, engage your core, and avoid sagging your hips or arching your back.

Steps to Perform a Proper Plank
1. Start Position: Begin by lying face down on the floor. Place your forearms on the ground, ensuring your elbows are directly under your shoulders. Your arms should be parallel to your body, about shoulder-width apart.  

2. Engage Your Core: Push up from your forearms and toes, lifting your body off the ground. Engage your abdominal muscles by drawing your belly button in towards your spine. This helps maintain a neutral spine position.  

3. Body Alignment: Your body should form a straight line from your head to your heels. Avoid letting your hips sag or rise too high; keep them level with your shoulders. Your head should be in line with your spine, looking slightly ahead of you.  

4. Hold the Position: Maintain this position for the seconds recommended each day, depending on your fitness level. As you get stronger, aim to hold the plank for longer durations without compromising your form.  

5. Breathing: Remember to breathe steadily throughout the exercise. Avoid holding your breath, as this can increase your blood pressure. 

Send Carolee an email @ caroleeluther@gmail.com at the end of each week letting me know how you are progressing. At the end of the month let Carolee know you have completed the challenge. Gotta love a challenge!