SP Premium
Walking Guide
Message board topics
Reply Create A New Topic Subscribe to this Discussion
Author:
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/21/19 9:34 A

My SparkPage
Send Private Message
Reply
“Once you make a decision, the universe conspires to make it happen.” – Ralph Waldo Emerson

30 Day plank

Day 19

4 Sets
1 set - 30 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 40 sec
rest - 10 sec
4 set - 45 sec

Total time - 145 sec


Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/19/19 1:40 P

My SparkPage
Send Private Message
Reply
30-DAY PLANK CHALLENGE. Day 18

4 Sets
1 set - 30 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 40 sec
rest - 10 sec
4 set - 45 sec

Total time - 145 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/18/19 9:22 A

My SparkPage
Send Private Message
Reply
Day 17

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 35 sec
rest - 10 sec
3 set - 40 sec
rest - 10 sec
4 set - 50 sec

Total time - 145 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/18/19 8:47 A

My SparkPage
Send Private Message
Reply
Day 16. That's good.

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 45 sec
rest - 10 sec
4 set - 50 sec

Total time - 145 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/16/19 9:45 A

My SparkPage
Send Private Message
Reply
Plank Challenge. Plank outside, in your kitchen, or in a hotel room.

Day 15

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 40 sec
rest - 10 sec
4 set - 50 sec

Total time - 140 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/14/19 1:33 P

My SparkPage
Send Private Message
Reply
Plank Challenge - Day 14

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 40 sec
rest - 10 sec
4 set - 45 sec

Total time - 135 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/13/19 10:48 A

My SparkPage
Send Private Message
Reply
Day 13

Place elbows directly beneath your shoulders, legs extended.

Total plank time - 135 sec

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 40 sec
rest - 10 sec
4 set - 45 sec


Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/12/19 6:18 A

My SparkPage
Send Private Message
Reply
Absolutely loving my 30 day plank challenge emoticon
Day 12

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 40 sec
rest - 10 sec
4 set - 40 sec

Total time - 130 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/9/19 10:41 A

My SparkPage
Send Private Message
Reply
Day 11 emoticon

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 40 sec
rest - 10 sec
4 set - 40 sec

Total time - 130 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/6/19 11:34 A

My SparkPage
Send Private Message
Reply
If you can’t plank for 20 seconds yet, no big deal!
Hold it for as long as you can and push yourself to increase that time over the course of the month.

Day 10

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 35 sec
rest - 10 sec
4 set - 45 sec

Total time - 130 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/5/19 11:16 A

My SparkPage
Send Private Message
Reply
Day 9

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 35 sec
rest - 10 sec
4 set - 40 sec

Total time - 125 sec


Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/4/19 7:07 A

My SparkPage
Send Private Message
Reply
Join me! It’s easy to do.

Day 8

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 35 sec
rest - 10 sec
4 set - 35 sec

Total time - 120 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/2/19 5:21 A

My SparkPage
Send Private Message
Reply
Plank engages multiple muscle groups at the same time for that short period of time when you hold the position.

Day 7

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 35 sec
rest - 10 sec
4 set - 40 sec

Total time - 125 sec emoticon emoticon

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
8/1/19 8:36 A

My SparkPage
Send Private Message
Reply
Day 6

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 30 sec
rest - 10 sec
4 set - 40 sec

Total time - 120 sec emoticon emoticon

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
7/31/19 5:27 A

My SparkPage
Send Private Message
Reply
My Day 5 emoticon emoticon

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 30 sec
rest - 10 sec
3 set - 30 sec
rest - 10 sec
4 set - 30 sec

Total time - 110 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
7/29/19 11:39 A

My SparkPage
Send Private Message
Reply
Plank outside, in your kitchen, or in a hotel room.

Day 4

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 20 sec
rest - 10 sec
3 set - 30 sec
rest - 10 sec
4 set - 30 sec

Total time - 100 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
7/29/19 4:09 A

My SparkPage
Send Private Message
Reply
No equipment or special type of machinery needed, just your body.

Day 3

4 Sets
1 set - 20 sec
rest - 10 sec
2 set - 20 sec
rest - 10 sec
3 set - 25 sec
rest - 10 sec
4 set - 30 sec

Total time - 95 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
7/26/19 4:27 A

My SparkPage
Send Private Message
Reply
Day 2

3 Sets
1 set - 20 sec
rest - 10 sec
2 set - 20 sec
rest - 10 sec
3 set - 20 sec

Total time - 60 sec - Excellent

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (938)
Fitness Minutes: (0)
Posts: 189
7/25/19 4:32 A

My SparkPage
Send Private Message
Reply
Even if you’ve never planked before, you can take this challenge.
It takes less than 5 minutes and you don’t even have to change clothes. Plank in your pjs. Plank in your work clothes.

Benefits Of Planking
1. Planks engage all of your major core muscles.
2. Planking burns more calories than traditional crunches.
3. Proper form will improve your posture and balance.

Join me!

Day 1

3 Sets
1 set - 15 sec
rest - 10 sec
2 set - 20 sec
rest - 10 sec
3 set - 20 sec

Total time - 55 sec

Join "Fab 40's" Team Now teams.sparkpeople.com/fab40s

We are in our FAB 40's *and beyond*! We are Maintaining our healthy weight or Working to lose 10 pounds or so. We are active and ready to go! Welcome!


Total SparkPoints: 938
500
624
749
874
999
SparkPoints Level 4
Page: 1 of (1)  

Report Inappropriate Post

Other SparkPeople Challenges Topics:

Topics:
Last Post:
2/1/2019 8:03:33 PM
3/21/2019 11:28:49 AM
5/1/2019 8:19:48 AM

Thread URL: https://wfl.sparkpeople.com/myspark/messageboard.asp?imboard=8&imparent=49651208

Review our Community Guidelines