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Embrace Change – Plank Challenge

February 1, 2016 by admin Leave a Comment

Try the Plank Challenge to strengthen your core and boost your confidents.

Looking to change your workout routine how about trying the Progressive 7 – Day “Embrace Change – Plank Challenge“.  Planks are a great exercise for the stomach because it works your core muscles.  Doing a progressive challenge allows you to build slow to gain strength and confidents.  

Day 1

This is the first day of the challenge, so start off slow.  If you are a beginner start with 30 seconds, for intermediate go for 1 minute and for the advance 2 minutes.

Plank Challenge Day -1

Day – 2

Are you a little sore? Let’s try to hold it a little longer.  On day 2, you will progress by adding day 1 time plus the time for the level you picked.  Each day adding time to the previous day.

Beginners 60, Intermediate 2 minutes and Advance 4 minutes.

 

Plank Challenge Day -2

Day – 3

On day-3, I am shaking and I must admit that I must stop and rest but I do my total minutes for the day.

Beginners 90, Intermediate 3 minutes and Advance 6 minutes.

Plank Challenge Day -3

Day – 4

On day-4, I ask myself why am I doing this, but I make it.

Beginners 2 minutes, Intermediate 4 minutes and Advance 8 minutes.

Plank Challenge Day - 4

Day – 5

Beginners 2.5 minutes, Intermediate 5 minutes and Advance 10 minutes.

Plank Challenge Day - 5

Day – 6

Beginners 3.0 minutes, Intermediate 6 minutes and Advance 12 minutes.

Plank Challenge Day - 6

Day – 7

I know its day 7 and you want to celebrate, so yea for you, but don’t stop here, don’t let this be your last day.  You may have found that day 1 was to easy and day 7 was way to hard.  Pick a time between day 1 and day 7 and do it for 30 day.  After 30 days add this exercise to your nightly routine.

Beginners 3.5 minutes, Intermediate 7 minutes and Advance 14 minutes.

 

Plank Challenge Day -7

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“Embrace Change Today“

Filed Under: Embrace Change Tagged With: challenge, drshelution, embrace change, exercise, planks

Spring Cleaning – Sell, Donate or Trash

March 21, 2014 by admin

Use SDT Method

Use SDT Method

Use the SDT Method (Sell, Donate or Trash) for Spring Cleaning.

Do you really need everything you have in your closet or drawers? If you haven’t worn it in months sell or donate.  If it has a stain or rip, trash it.

[Read more…]

Filed Under: Accountability Tips Tagged With: challenge, drshelution, SDT Method, spring cleaning

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