2 Week Plank Challenge!

The Plank. Looks easy enough, right? The truth is, the Plank is one of the most difficult and challenging positions to perform. Doing the Plank properly requires focus and determination, balance and strength. Shoulders, core, legs, glutes – basically your entire body. Here is a challenge for you that we think will take you and your Plank to the next level in 14 days.


Instead of building up to a five-minute basic plank, this challenge involves holding the five variations described previously for the designated time listed below. It also incorporates rest days, so while you can hold off on planks that day, you can (and should) still do other workouts such as cardio. If you need more than two weeks to build up to the full one minute of each move, by all means listen to your body and take as many days as necessary.

Day one

10 seconds each

Day two

15 seconds each

Day three

20 seconds each

Day four


Day five

25 seconds each

Day six

30 seconds each

Day seven

35 seconds each

Day eight


Day nine

40 seconds each

Day 10

45 seconds each

Day 11

50 seconds each

Day 12


Day 13

55 seconds each

Day 14

60 seconds each (you made it!)


1. Plank

plank-1a Balance on the hands and toes with the body in one straight line, hands underneath the shoulders and feet hips-width distance apart.


2. Side Plank – Right Leg Lift

side-plank-left-side-lift  Balance on the left hand and the outside edge of the left foot with the body in one straight line. Raise the right arm and leg in the air.

3. Reverse Plank

reverse-plank-1a  Balance the body on the hands and heels with the body in one straight line.

4. Side Plank – Left Leg Lift

side-plank-right-leg-lift  Balance on the right hand and the outside edge of the right foot with the body in one straight line. Raise the left arm and leg in the air

5. Elbow Plank

elbow-plank  Balance on the forearms and toes with the body in one straight line, elbows underneath the shoulders.


Susy Sedano is a Content Producer at Digital Wellness, a fitness enthusiast and an avid cook of healthy meals. She prides herself on creating healthy dishes for family and friends, and is always on the hunt for new workouts and recipes! Despite her hectic non-stop work and fitness schedules, she is a “girl’s girl” and a student of life!
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