Follow the plan below to get you to a 5 minute plank in 30 days. If you need something less challenging, check out the Beginner and Intermediate plans.
If you’ve committed to start the 30 Day Advanced Plan, let me know and I’ll add your name to the list.
Note: if you can’t hold the plank for the required time, hold for as long as possible, rest for 5 seconds, and repeat as many times as needed to reach total time.
| DAY | TIME |
| 1 | :20 |
| 2 | :20 |
| 3 | :30 |
| 4 | :30 |
| 5 | :40 |
| 6 | REST |
| 7 | :45 |
| 8 | :45 |
| 9 | 1:00 |
| 10 | 1:00 |
| 11 | 1:00 |
| 12 | 1:30 |
| 13 | REST |
| 14 | 1:40 |
| 15 | 1:50 |
| 16 | 2:00 |
| 17 | 2:00 |
| 18 | 2:30 |
| 19 | REST |
| 20 | 2:30 |
| 21 | 2:30 |
| 22 | 3:00 |
| 23 | 3:00 |
| 24 | 3:30 |
| 25 | 3:30 |
| 26 | REST |
| 27 | 4:00 |
| 28 | 4:00 |
| 29 | 4:30 |
| 30 | 5:00 |
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