Planks and Tanks 30 day Workout

Hi Guys,  for the boot camp class I teach we are starting a May challenge.  I chose to call it Planks and Tanks.  Kinda catchy huh.  Not Army tanks, but tank top arms.  Summer is right around the corners and some of my participants have upcoming trips to Hawaii and other fun vacations planned.  So we are going to be focusing on upper body and core.  We will still be doing our total body workouts each day but we will be adding in this fun challenge.  In this challenge I am trying to avoid the challenge where you hold plank for a certain amount of time.  I am focusing on more variety and incorporating upper body strength as well.  The goal is to try to increase time toward the end of the challenge and most importantly to push yourself.

A few notes on proper form.  I see a lot of people in my classes who do not have the proper form when doing plank and other exercises.

Here are a few tips for great form when doing planks:

  1. Keep your body in one straight line.  Your body should be aligned straight with your ears, shoulders, hips, knees, and ankles all in the same plane of your body.
  2. Tighten your midsection.  Imagine a wet towel and you are wringing out water.
  3. Don’t let your hips sag and your butt lift up into the air.  Keep your core tight.
  4. Make sure your elbows are positioned directly under your shoulders, look down at the floor, and keep your fingers spread wide.
  5. If you cannot perform planks or push ups with proper form for the amount of time suggested feel free to modify by coming to your knees if needed or doing wall push ups.

There are several videos out there on YouTube if you still need to work on that perfect form.

  • Day 1        Low Forearm Plank
  • Day 2        Side Plank (do both sides)
  • Day 3        Push Ups
  • Day 4        Extended Arm Plank
  • Day 5        Reverse Plank
  • Day 6        Plank Up Downs
  • Day 7        Tricep Dips
  • Day 8        Plank Shoulder Taps
  • Day 9        Low Forearm Plank with a Hip Dip Each Side
  • Day 10       Tricep Push Ups
  • Day 11        Spider Plank (plank with a knee to outer elbow each side)
  • Day 12        Plank Jacks
  • Day 13        Wide Push Ups
  • Day 14        Side Plank with added leg lift (both sides)
  • Day 15        Plank Hops
  • Day 16        Power Push Ups
  • Day 17        Extended Arm Plank Hold
  • Day 18        Forearm Plank Hold
  • Day 19        Push up and rotate to side plank (each side)
  • Day 20       Reverse Plank
  • Day 21        Plank Up Downs
  • Day 22        Tricep Dips
  • Day 23        Plank Reach (extend opposite arm and opposite leg)
  • Day 24        Low Forearm Plank with a Hip Dip Each Side
  • Day 25       1 Push Up 2 Plank Jacks (45 Seconds)
  • Day 26       Spider Plank
  • Day 27       Power Push Up (narrow and wide)
  • Day 28        Plank Knee to Opposite Elbow
  • Day 29       Forearm Plank Hold
  • Day 30       Extended Arm Plank Hold

For the first 10 days you will perform each exercise for 30 seconds.  For the next 10 days 45 seconds and the final 10 days 1 minute.  Depending on your fitness level you may want to increase or decrease your time.  Be sure to challenge yourself.  Remember CHALLENGE BECOMES CHANGE!

Plank and Tank
Planks and Tanks Challenge

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