Follow the plan below to get you to a 5 minute plank in 6 weeks. If you’re looking for something more challenging, check out the Intermediate and Advanced plans.
If you’ve committed to start the 6 Week Beginner 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 | :45 |
| 6 | :55 |
| 7 | REST |
| 8 | 1:00 |
| 9 | 1:15 |
| 10 | 1:15 |
| 11 | 2 x 1:00 (1:00 rest) |
| 12 | 1:30 |
| 13 | 1:30 |
| 14 | REST |
| 15 | 2 x 1:00 (1:00 rest) |
| 16 | 1:45 |
| 17 | 2:00 |
| 18 | 2 x 1:00 (1:00 rest) |
| 19 | REST |
| 20 | 2:00 |
| 21 | 2 x 1:15 (1:30 rest) |
| 22 | 2:00 |
| 23 | 2 x 1:15 (1:30 rest) |
| 24 | 2:00 |
| 25 | 2 x 1:15 (1:30 rest) |
| 26 | 2:30 |
| 27 | REST |
| 28 | 2:30 |
| 29 | 2 x 1:30 (2:00 rest) |
| 30 | 3:00 |
| 31 | 2 x 1:40 (2:00 rest) |
| 32 | 3:15 |
| 33 | 2 x 1:45 (2:00 rest) |
| 34 | REST |
| 35 | 2 x 2:00 (2:00 rest) |
| 36 | 4:00 |
| 37 | 2 x 2:00 (2:00 rest) |
| 38 | 4:00 |
| 39 | 2 x 2:30 (2:00 rest) |
| 40 | REST |
| 41 | 2 x 2:30 (2:00 rest) |
| 42 | 5:00 |