{"id":5748,"date":"2015-01-04T14:10:31","date_gmt":"2015-01-04T19:10:31","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=5748"},"modified":"2015-01-04T00:11:49","modified_gmt":"2015-01-04T05:11:49","slug":"getting-to-a-5-minute-plank","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2015\/getting-to-a-5-minute-plank\/","title":{"rendered":"Getting to a 5 Minute Plank"},"content":{"rendered":"

One of January’s Challenges<\/a> is to hold a 5 minute plank. \u00a0Minneapolis Running<\/a>\u00a0retweeted <\/a>a link from\u00a0a local blogger who initiated the challenge. \u00a0The Right Fits<\/a> blogs about running and fitness in the Twin Cities and beyond. \u00a0She laid down the challenge in her first post of the year<\/a>\u00a0and a Facebook Event<\/a>. She kindly\u00a0offered a “training” plan to get there in\u00a01 month.<\/p>\n

I must admit, it seems a little daunting to think about holding a plank for 5 minutes… I know people who can run a mile that fast!! Or do 100 burpees… but holding one position. \u00a0That’s a challenge. \u00a0I’m actually 3 days in and I was pretty shaking at the end of today’s 30 seconds. \u00a0And I feel like I’m in decent shape! We must find our weaknesses, expose them, and fix them!<\/p>\n

Here is the plan<\/a>:<\/p>\n

\"planking2015\"<\/p>\n

 <\/p>\n

30 Day Fitness Challenges<\/a> has pretty much the same formula and an app to go with it! A quick search for 5 minute plank apps produced a couple that do a 5 minute workout moving through different plank positions, but only 1 that I saw that might actually work for this challenge. \u00a0Check it out here<\/a>, I downloaded it on my phone. It has additional plank exercises that I don’t see a way to actually skip or remove but it has a timer on it and it is a pretty straight-forward no frills app.<\/p>\n

In a text format the workout goes:<\/p>\n

    \n
  1. 20 seconds<\/li>\n
  2. 20<\/li>\n
  3. 30<\/li>\n
  4. 30<\/li>\n
  5. 40<\/li>\n
  6. Rest<\/li>\n
  7. 45<\/li>\n
  8. 45<\/li>\n
  9. 60<\/li>\n
  10. 60<\/li>\n
  11. 60<\/li>\n
  12. 90<\/li>\n
  13. Rest<\/li>\n
  14. 90<\/li>\n
  15. 90<\/li>\n
  16. 120 (2 minutes)<\/li>\n
  17. 120<\/li>\n
  18. 150 (2:30)<\/li>\n
  19. Rest<\/li>\n
  20. 150<\/li>\n
  21. 150<\/li>\n
  22. 180 (3 minutes)<\/li>\n
  23. 180<\/li>\n
  24. 210 (3:30)<\/li>\n
  25. 210<\/li>\n
  26. Rest<\/li>\n
  27. 240 (4 minutes)<\/li>\n
  28. 240<\/li>\n
  29. 270<\/li>\n
  30. Rest<\/li>\n
  31. 300 (5 minutes)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    One of January’s Challenges is to hold a 5 minute plank. \u00a0Minneapolis Running\u00a0retweeted a link from\u00a0a local blogger who initiated the challenge. \u00a0The Right Fits blogs about running and fitness in the Twin Cities and beyond. \u00a0She laid down the challenge in her first post of the year\u00a0and a Facebook Event. She kindly\u00a0offered a “training” […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[641,34],"tags":[],"class_list":["post-5748","post","type-post","status-publish","format-standard","hentry","category-30days","category-cross-training"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1uI","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":5749,"url":"https:\/\/www.teamcrossworld.com\/running\/2015\/january-2015-challenge-accepted\/","url_meta":{"origin":5748,"position":0},"title":"January 2015 Challenge Accepted","author":"crossn81","date":"January 4, 2015","format":false,"excerpt":"January has two challenges: 1) Unfriend, unfollow, unsubscribe, remove, delete - basically get rid of some digital clutter! 2) Hold a 5 minute plank by undertaking the 5 Minute Plank Challenge! I can't forget that I need to go out on at least 2 dates with my wonderful wife! And\u2026","rel":"","context":"In "30Days"","block_context":{"text":"30Days","link":"https:\/\/www.teamcrossworld.com\/running\/category\/30days\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5947,"url":"https:\/\/www.teamcrossworld.com\/running\/2016\/2016-12-challenges\/","url_meta":{"origin":5748,"position":1},"title":"2016: 12 Challenges","author":"crossn81","date":"January 2, 2016","format":false,"excerpt":"This is my third year doing a series of 30 day challenges. \u00a0This year I decided that I should focus only on them and not have any other overarching goals. \u00a0When 2015 started I had no idea that it would end with me recovering from a cardiac ablation. It is\u2026","rel":"","context":"In "30Days"","block_context":{"text":"30Days","link":"https:\/\/www.teamcrossworld.com\/running\/category\/30days\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5389,"url":"https:\/\/www.teamcrossworld.com\/running\/2014\/january-into-february-challenge-update\/","url_meta":{"origin":5748,"position":2},"title":"January into February Challenge Update","author":"crossn81","date":"February 1, 2014","format":false,"excerpt":"I exceeded my January Challenge of \"Get rid of something every day\"! During the last few days of Christmas (winter) break I was able to do some cleaning in the basement. \u00a0When Caleb was born we basically took all the stuff from his room into the basement! I threw away\u2026","rel":"","context":"In "30Days"","block_context":{"text":"30Days","link":"https:\/\/www.teamcrossworld.com\/running\/category\/30days\/"},"img":{"alt_text":"7","src":"https:\/\/i0.wp.com\/farm1.static.flickr.com\/196\/514822125_36aa782f1f_s.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6593,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07202018-crossfit\/","url_meta":{"origin":5748,"position":3},"title":"07202018 – CrossFit","author":"crossn81","date":"July 20, 2018","format":false,"excerpt":"Today's accessory warm-up included bent hollow holds, single-unders, single leg dumbbell Romanian Deadlifts, and banded hip extensions.\u00a0 This was a continuous 8 minute warm-up.\u00a0 I'm liking these warm-ups! Our strength portion for the day was an 8 minute EMOM of 5 second plank hold variation, slow lower, and 5 second\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5755,"url":"https:\/\/www.teamcrossworld.com\/running\/2015\/january-2015-report\/","url_meta":{"origin":5748,"position":4},"title":"January 2015 Report","author":"crossn81","date":"February 8, 2015","format":false,"excerpt":"Yea, a week late, but whose keeping track? I was 50\/50 on the two main goals for the month: I decluttered my digital life by more than 30 unfollow, unfriend tasks. \u00a0Once you get started it is easy to just keep unsubscribing! Most days it felt good, some days it\u2026","rel":"","context":"In "30Days"","block_context":{"text":"30Days","link":"https:\/\/www.teamcrossworld.com\/running\/category\/30days\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5932,"url":"https:\/\/www.teamcrossworld.com\/running\/2015\/october-goals\/","url_meta":{"origin":5748,"position":5},"title":"October Goals","author":"crossn81","date":"November 1, 2015","format":false,"excerpt":"October is over and it is still nice outside! October seemed to go by in a whir. \u00a0Fall Break and two other non-student days meant that the work weeks went by fast, but definitely not some of the days! \u00a0I switched to a clinical supervision plan for my Social Work\u2026","rel":"","context":"In "30Days"","block_context":{"text":"30Days","link":"https:\/\/www.teamcrossworld.com\/running\/category\/30days\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/5748","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=5748"}],"version-history":[{"count":3,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/5748\/revisions"}],"predecessor-version":[{"id":5753,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/5748\/revisions\/5753"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=5748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=5748"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=5748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}