Plank challenge

Day 1

Plank with stretched arms

1.  Lay down on your stomach
2. Place both feet at hip width apart
3. Put your toes down on the ground
4. Put down your hands at shoulder width
5. Push yourself up untill your arms are fully stretched
6. Maintain this position as long as possible,
record your time!

Plank challenge

Day 2

Marching plank with stretched arms

1.  Lay down on your stomach
2. Place both feet at hip width apart
3. Put your toes down on the ground
4. Put down your hands at shoulder width
5. Push yourself up untill your arms are fully stretched
6. Hold this position as long as you can and start marching

Plank challenge

Day 3

Plank Jacks with stretched arms

1.  Lay down on your stomach
2. Place both feet at hip width apart
3. Put your toes down on the ground
4. Put down your hands at shoulder width
5. Push yourself up untill your arms are fully stretched
6. Hold this position for as long as you can and
jump placing your feet wider and afterwards narrower
(like a jumping jack)

 

Plank challenge

Day 4

Mountainclimbers high plank position

1.  Lay down on your stomach
2. Place both feet at hip width apart
3. Put your toes down on the ground
4. Put down your hands at shoulder width
5. Push yourself up untill your arms are fully stretched
6. Maintain this position as long as possible
and start running and pull your knees in.

Plank challenge

Day 5

Mountainclimbers high plank position

1.  Find a place where you can do a plank
position near a wall

2. Put down your hands at shoulder width
3. Put your feet up against the wall at shoulder heigt
4. Push yourself against the wall
5. Maintain this position as long as possible

Plank challenge

Day 6

Plank and reach high plank position

1.  Lay down on your stomach
2. Place both feet at hip width apart
3. Put your toes down on the ground
4. Put down your hands at shoulder width
5. Push yourself up untill your arms are fully stretched
6. Lift your left hand off the floor and reach in front of you as far as possible, then switch to your right arm and repeat
7. Maintain this position as long as possible,
record your time!

 

Plank challenge

Day 7

Plank with stretched arms

1.  Lay down on your stomach
2. Place both feet at hip width apart
3. Put your toes down on the ground
4. Put down your hands at shoulder width
5. Push yourself up untill your arms are fully stretched
6. Maintain this position as long as possible,
record your time!

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