Day 1
Session 1- Plank 1:00
30-Day Plank Challenge
Daily plank holds grow from one minute to three, mixing forearm, walking and opposite-arm-and-leg planks.
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Every workout, as Catalyst would give it to you.
Day 2
Session 2- Plank 1:10
Day 3
Session 3- Plank 1:20
Day 4
Session 4- Plank 1:30
Day 5
Session 5- 2×Plank 1:00
Day 6
Session 6- 2×Plank 1:10
Day 7
Session 7- 2×Plank 1:20
Where it takes you
Minutes of each activity, workout by workout, over all 5 weeks.
The schedule
7 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 | Session 7 |
|---|---|---|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| 2 | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14 |
| 3 | Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21 |
| 4 | Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 |
| 5 | Day 29 | Day 30 |
How it works
The program’s own rules, as Catalyst runs them.
Follow the thirty-day plank challenge in order. Use your forearms for the standard plank. For walking planks, alternate between forearm and high-plank support throughout the work period. For Superman planks, raise one arm and the opposite leg, hold for the full time, then switch and give the other pair the same full hold. Time each side separately. No extra recovery is set. Keep good alignment and stop if you feel pain or your form deteriorates, even if you cannot finish the hold. If you miss a day, move it to a new date.
What you need
No equipment needed.
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See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run 30-Day Plank Challenge in Catalyst
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