30-Day Plank Challenge

One plank a day, a little longer each time. Rest days are built in — take them.

Day	Plank	Done	Notes
1	20 sec hold. Back flat, elbows under shoulders.
2	25 sec hold. Squeeze glutes the whole time.
3	Rest day. Walk, stretch, no plank.
4	30 sec hold. Slow breaths, no sag.
5	35 sec hold, two sets. Rest a minute between.
6	40 sec hold. Neck long, eyes on the floor.
7	45 sec hold, two sets. Note how it feels.
8	45 sec hold. Side plank 20 sec each side.
9	Rest day. Walk, stretch, no plank.
10	50 sec hold. Hips level, no dip.
11	60 sec hold. One minute — halfway strong.
12	60 sec hold, two sets. Side plank 30 sec.
13	70 sec hold. Pull elbows toward toes.
14	75 sec hold, two sets. Short rest between.
15	90 sec hold. Halfway — hold your best.
16	Rest day. Walk, stretch, no plank.
17	80 sec hold, two sets. Steady core.
18	90 sec hold. Slow reach forward, each arm.
19	95 sec hold. Side plank 40 sec each.
20	100 sec hold. Keep breathing, jaw loose.
21	110 sec hold, two sets. Feel the easy part.
22	120 sec hold. Two full minutes. Steady.
23	Rest day. Walk, stretch, no plank.
24	120 sec hold. Slow shoulder taps.
25	130 sec hold. Side plank 45 sec each.
26	140 sec hold. Spine one long line.
27	150 sec hold, two sets. Almost there.
28	160 sec hold. Count and hold the line.
29	170 sec hold. Save some for tomorrow.
30	Max hold. Beat every day before it.

Sharp pain is not the goal — stop if your back hurts. Boxes are for days you held, not how well.

goalprint.app 30 days

A 30-day plank challenge, day by day