30 day plank challenge

The 30 day plank challenge is a great street workout to strengthen your core muscles and abs. Within 1 month you will progress until you can hold a plank position for 5 minutes! The 30 day plank challenge only has 1 exercise, but the intensity will slowly increase each day. Your whole body will benefit from this 30 day challenge and as a result you will notice that other core body exercises like the L-sit or the human flag will become much easier.

Before you start it is important to understand how to perform a proper plank.

30 day plank challenge workout program

Follow the 30 day street workout program below and share your experience in the comment box.

Day 1 – 20 secondsplank challenge - wavebreakmedia
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – take rest day
Day 7 – 50 seconds

Day 8 – 50 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 80 seconds
Day 13 – take a rest day
Day 14 – 90 seconds

Day 15 –90 secondsPlank street workout
Day 16 – 110 seconds
Day 17 – 110 seconds
Day 18 – 110 seconds
Day 19 – 140 seconds
Day 20 – take a rest day
Day 21 – 150 seconds

Day 22 – 150 seconds
Day 23 – 180 seconds
Day 24 – 180 seconds
Day 25 – 210 seconds
Day 26 – 220 seconds
Day 27 – take a rest day
Day 28 – 250 seconds

Day 29 – 270 seconds
Day 30 – 300 seconds

Well done! When you successfully completed the 30 plank challenge it might be time to try one of these more advanced street workout exercises.