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LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
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8/21/19 9:34 A

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“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


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LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/19/19 1:40 P

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/18/19 9:22 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/18/19 8:47 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/16/19 9:45 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/14/19 1:33 P

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/13/19 10:48 A

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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


FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/12/19 6:18 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/9/19 10:41 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/6/19 11:34 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/5/19 11:16 A

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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


FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/4/19 7:07 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/2/19 5:21 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
8/1/19 8:36 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
7/31/19 5:27 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
7/29/19 11:39 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
7/29/19 4:09 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
7/26/19 4:27 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
LOCKAMENKA's Photo LOCKAMENKA SparkPoints: (1,600)
Fitness Minutes: (148)
Posts: 351
7/25/19 4:32 A

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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

FLY Planner

My new Habitage - Anti Wrinkles Sleeping


Total SparkPoints: 1,600
1,000
1,374
1,749
2,124
2,499
SparkPoints Level 5
Page: 1 of (1)  

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