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Hey
Some people may have started the Plankathon over Christmas. Few people expressed an interest in getting the full 14 day programme. How better to be shred and have abs of steel for your special one for Valentine’s Day 🙂
Not only that, this will help with building your core which is vital for all three disciplines in Triathlon. Obviously, this can be supplemented with other S&C, mobility and stretching exercises along with Yoga and / or Pilates (depending on the individual and their needs).
DAY 1
Today is Day 1 and all you need to do is to lay down your baseline.
You’ll need a stopwatch (the timer on your phone should do the trick) because you need to know when 5 minutes is up.
You need to accumulate as many minutes and seconds in the plank position as you can during those 5 minutes.
That doesn’t mean you have to stay in position the whole time; you can take breaks, but you only count the time you’re actually in plank for.
So if you make it to 30 seconds before having to take a break, you can then rest a bit and get back on again and do another 30 seconds.
Whatever you manage, that’s your starting point.
DAY 2
30 seconds regular plank
30 seconds side plank on the right
30 seconds side plank on the left
30 seconds of rest
Repeat this for 3 rounds.DAY 3
Today’s challenge is to do 40s plank, 20s rest then repeat, and then 30s plank and 30s rest, repeated for 3 rounds in total.
DAY 4
Your Plankathon Challenge for today is to complete 30 seconds of Knee Drivers followed immediately by 30 seconds of regular plank.
Rest for 30 seconds and then repeat for 3 rounds in total.
DAY 5
Today hold a regular plank for 40 seconds, the side for 30, the other side for 30, and then rest for just 20 seconds.
Repeat for 3 rounds.
DAY 6
40 seconds of regular plank then 20 seconds of rest, repeated for 6 rounds
HALF WAY THERE – NO PAIN NO GAIN
DAY 7
30 seconds sprint on the spot, 30 second plant hold, 30 seconds rest. 5/6 rounds in total.
DAY 8
TIMING – 5 minutes, as long as you can accumulate in that period as possible. Look back at Day 1 and see how you did.
DAY 9
45 seconds of side plank on the right, then 15 seconds rest.
45 seconds of side plank on the left, then another 15 seconds rest.
60 seconds of regular plank hold, then 15 seconds rest.Repeat x1.
DAY 10
30 second plank climbs (check out video on Youtube before you start)
30 seconds rest
45 seconds plank climbs
30 seconds rest
60 seconds plank climbs
30 seconds rest
45 seconds plank climbs
30 seconds rest
30 seconds plank climbs
30 seconds rest
60 seconds regular plankDAY 11
15 seconds side plank on the right
15 regular plank
15 seconds side plank on the left
15 seconds of regular plank
15 seconds rest.4 rounds in total. Don’t drop those knees.
DAY 12
30 seconds plank knee drivers (see video on Youtube before starting)
30 seconds plank hold
30 seconds restREPEAT, then…
30 seconds plank jacks (see video on Youtube before starting)
30 seconds plank hold
30 seconds restREPEAT
This should be 4 rounds in total.
DAY 13
60 Seconds Body Saw (see video on Youtube before starting)
30 seconds restREPEAT FOR 3/4 rounds (4 if you are made of steel / are seriously fresh).
DAY 14 THE ULTIMATE TEST
TIMING – 5 minutes, as long as you can accumulate in that period as possible. Look back at DAY 1 and DAY 8 and see check out those abs of steel!!.
A LOVELY PRESENT FOR YOUR BETTTER HALF FOR VALENTINE’S DAY.
Enjoy
Dave
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