Plank for 30 days

Your workouts. Image Credit: gorodenkoff/iStock/GettyImages In case you're wondering why there aren't any crunches or sit-ups in sight on this plan, it's because the plank activates multiple muscle groups at once, which in turn burns more calories and builds more muscle throughout the body.By building more muscle, you'll burn more calories and fat. That's because muscles are metabolically active, meaning they burn calories even at rest, according to the American Council on Exercise. Aim to complete at least two full-body strength-training sessions this week, per the Physical Activity Guidelines for Americans.Make sure you're also getting at least 150 to 300 minutes of moderate-intensity cardio exercise spread over the next seven days, per the Physical Activity Guidelines for Americans. That amounts to five sessions of at least 30 minutes each.Day 1 30-second forearm plank x 3 sets15-second side plank x 3 sets per side20 mountain climbers (10 per leg) x 2 setsDay 2 30-second forearm plank x 6 sets15-second side plank x 3 sets per side20 mountain climbers (10 per leg) x 2 setsDay 3 45-second forearm plank x 4 sets30-second side plank x 3 sets per side20 mountain climbers (10 per leg) x 3 setsDay 4 45-second forearm plank x 6 sets30-second side plank x 3 sets per side30 mountain climbers (15 per leg) x 2 setsDay 5 1-minute forearm plank x 3 sets30-second side plank x 4 sets per side30 mountain climbers (15 per leg) x 2 setsDay 6 1-minute forearm plank x 3 sets30-second side plank x 4 sets per side40 mountain climbers (20 per leg) x 2 setsDay 7 1-minute forearm plank x 3 sets45-second side plank x 3 sets per side40 mountain climbers (20 per leg) x 2 setsUp the Intensity After a week of these plank exercises, try adding more variations into your routine to challenge yourself and target even more muscles.Tip "If you are really up for a challenge, make it a contest with yourself," Bergeron says. "Every time there is a commercial break during your favorite TV show, get down on the floor and start planking. See how long you can go. I tell my clients that when they can hold a plank with good form for at least three minutes, their core is strong."Variation 1: Plank Jack Start in a high-plank position with your feet together and your shoulders stacked above your wrists.While maintaining a straight line with your body, hop your

Lose weight and get a flat stomach in 30 days with plank challenge&core workout. This app provides different plank variations to help you lose weight, gain strength and get a stronger core. The mixing of static and dynamic planks really helps you burn fat fast. Take only 7 minutes a day to burn calories and get in better shape!With 3 difficulty levels, the 30-day weight loss plan perfectly fits all fitness levels, and it suits both men and women. You can customize your training plan according to your own preferences. There's no equipment or gym needed; you can do plank workouts anywhere at anytime.Why plank workout?Planks are the most popular and effective fat burning exercise. They can be easily performed and activate all your muscles, including your core, shoulders, glutes, etc. Planks are the best choice for people with weak knees because they put no pressure on knees.Maximize the belly fat burning: Planks are more effective than crunches at burning belly fat. Planks activate 100% of your abs, while crunches only involve 64% of them.Strengthen your core: Plank workout fires up all your core muscle groups, enhances your core strength, and helps you get a strong core.Reduce back pain: Plank workout can strengthen your back muscles, reduce back pain and lower the risk of back and spinal column injuries.Improve your posture & balance: Plank workout requires your head, back and feet to be in a straight line. Regularly doing this will improve your balance and posture when sitting and standing.Accelerate your metabolism: Doing planks keeps your metabolism high for the whole day; this dramatically boosts the fat burning process.Improve your flexibility: Plank workout stretches all your posterior muscle groups, such as your shoulder blades, glutes and hamstrings, thus improving your flexibility and lowering the risk of injury.Features:- Different forms of planks provided- Customized workout reminders help you make planking a daily workout routine- Detailed instruction, animation, and video guide you through every workout- Workout duration and difficulty increase step by step- Track your weight loss progress automatically- Track your burned calories automatically

Free Workout Plans, Home workout Murshid Akram Published: January 22, 2022 Last Updated: August 24, 2023 I’ve created a simple, effective, and easy-to-follow 21 day home workout plan with PDF for beginners that requires no equipment. So, if you want to build up your strength, gain muscles, and improve balance and flexibility at home, you can download this program.This workout program will help you develop a better physique and scale you up for weight training.SummaryRoutine Type: Full BodyNumber of training days per week: 5 daysTargeted Gender: Male and FemaleWorkout Duration of one session: 25-45 minutesPlan Goal: Increase strength, lean mass, balance, and improve shape.How to perform exercises: You’ll need to perform exercises in a circuit or round.Alternate Plan: 6 Week Bodyweight Training PlanI’ve included many workouts from this beginner’s bodyweight workout guide. So, if you want to know how to perform various exercises for each muscle with step-by-step instructions, you can check that out.21-Day Workout Plan for Beginners at HomeIf you’ve just decided to get fit, follow this beginner’s 21 day home workout plan to improve your overall fitness. It requires no equipment but your mood and a little space in the corner of your house.Day 1Perform two rounds10 Half Burpees, 45-sec rest15 Kneeling Push-ups, 45-sec rest10 Lying IYT Raises, 30-sec rest20 Standard Squats, 45-sec rest20-sec Mountain Climbers, 30-sec rest30-sec High Plank, 30-sec rest20-sec High Side Plank each side with little to no rest.Day 2 Perform two rounds10 Jump Squats, 30-sec rest10 Forward Lunges on each side, 45-sec rest10 Floor Dips, 30-sec rest10 Superman Pull, 30-sec rest (more back exercises)10 Kneeling Triangle Push-ups, 45-sec rest15 Standing Calf Raises, 30-sec rest10 Glute Bridges, 30-sec restDay 3 – RestDay 4 Perform two rounds 20-sec High Knees, 40-sec rest15 Incline Pushups, 30-sec restWall Sit: 5 reps of 10 seconds each with 15 seconds rest10 Man Maker, 60-sec rest20-sec Mountain Climbers, 30-sec rest10 Narrow Pushup on knees, 30-sec rest20-sec High Side Plank on each side, 30-sec restDay 5 Perform two rounds 10 Half Burpees, 45-sec rest10 Lateral Squats, 30-sec rest10 Dive Bomber Pushups, 30-sec rest10 Floor IYT Raises, 30-sec rest45-sec High Plank, 30-sec rest10