Walk the Plank Challenge

Virtual print the schedule and execute it at your convenience.

In person stop by the fitness center during hours of operation. Chris and Dan will be happy to help guide, and support you accomplishing your planks as well as exercise modification.

To register call the fitness center at 269-961-5350

Week	Exercise	Beginner	Intermediate	Advance	Days
2nd-7th	Forearm’s plank	20 second	40 seconds	60 seconds	M-W-F
9th-13th	Side plank	20 second	40 seconds	60 seconds	T-Th
16th-20th	Plank with long arms	20 seconds	40 seconds	60 seconds	T-Th
23rd-27th	Plank Shoulder taps	20 seconds	40 Seconds	60 seconds	M-W-F
Other options	Side plank dips	20 seconds	40 seconds	60 seconds	M-W-F
	Knee to opposite elbow	20 seconds	40 seconds	60 seconds	T-Th
	Plank Up-downs	20 seconds	40 seconds	60 seconds	M-W-F
Goal is to execute.	Plank with Jack (Sparrow)	20 seconds	40 seconds	60 seconds	T-Th
Goal to execute	High Plank reach- Cliff’s hanger plank	20 second	40 second	60 second