The 14-Day Plank Plan


14 Day Free Plank Challenge

Video taken from the channel: Kimberly and Jamie Jarman


7 Day Plank Challenge| Plank Workout| No Equipment Needed

Video taken from the channel: WomanlyCare


Planking Every Day 14 Day Challenge RESULTS

Video taken from the channel: Judgement Day Fitness



Video taken from the channel: Imogen Rose


30 Day Plank Challenge At Home Lose Body Fat, Get Skinny

Video taken from the channel: Roberta’s Gym


TIGHT CORE WORKOUT | 15 Days Plank Workout Challenge

Video taken from the channel: Chloe Ting


Plank Every Day for a Month, See What Happens to Your Body

Video taken from the channel: BRIGHT SIDE

The 14-Day Plank Plan. You already know the plank is a great core exercise. So we’re adding variations to amp up your training, target your midsection from different angles to test your muscles (and your mind). Welcome to the 14-Day Plank Plan that will help you get a super strong core using the ultimate ab exercise. 14 Day Plank Plan — WEvolve Personal Training 913.710.9401 If you haven’t worked out your core in a while here’s an easy 14 day program for any fitness level.

All planks which are super easy on joints and essential to improving core stability which will help in many areas of everyday life. If you average 6,500–8,000 steps per day, this plan is for you. You have to add 1,000 steps per day, with the goal of hitting 20,000 steps on Day 14. It’s going to take some work to add 1,000 steps per day, but it can be done.

The model below starts with 7,000 steps. 14 Day Plank Challenge. June 13, 2016 November 22, 2016 Samantha.

Making healthy choices doesn’t mean jumping on the treadmill for 2 hours each day (please don’t!) or completely ditching sugar and carbs over night. It’s all about doing a little more today than you did yesterday. With that, join me for our very first 365 Healthy Choices.

Join me for a 14 Day Free Plank Challenge in a private facebook group setting. 1. Start in Side Plank position. 2. Lift your left arm and left leg up, extending your arm overhead so it forms a straight line with your right leg.

3. Bring your left knee towards your waist in an oblique crunch and bring your left elbow to meet your left knee. 4. Extend your left arm and leg back. THE ALMASED 14-DAY PLAN. DOWNLOAD.

Supports timely, effective weight loss. The ideal programme designed for those who wish to lose weight in two weeks. Use it for an upcoming event or simply to kick-start your return to healthy eating. DAYS 1-3.

**The Max Planck diet, mysteriously named after the German physicist, is a restrictive eating plan that promises to help its participants lose weight at a rapid pace over a period of two weeks 1. ** The Max Planck diet lays out a specific menu for every meal of the day 1. This diet also claims to help you keep the weight off after your two. If you ask me, that in and of itself is a good enough reason to go on a 14-day sugar detox. What is the plan? Now that you’re probably realizing how great of an idea it is to do this 14-Day Sugar Detox Plan, let’s get into the plan itself. The first few days are going to be the hardest.

This, I know from experience. The 14-Day Plank Plan | Fitness | MyFitnessPal You already know the plank is a great core exercise. So we’re adding variations to amp up your training, target your midsection from different.

List of related literature:


“Flat Belly Diet!” by Liz Vaccariello, Cynthia Sass, David L. Katz
from Flat Belly Diet!
by Liz Vaccariello, Cynthia Sass, David L. Katz
Rodale Books, 2009

I purposely kept the 14-Day Plan simple and easy to follow.

“Mantras in Motion: Manifesting What You Want through Mindful Movement” by Erin Stutland
from Mantras in Motion: Manifesting What You Want through Mindful Movement
by Erin Stutland
Hay House, 2019

If Gary Taubes (see here) knew his stuff, I thought, two weeks should tell me whether this plan might work for me.

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

Day 4 Walk duration: 30 minutes Pace: Brisk None Day 5 Walk duration: 25 minutes Pace: Brisk Oblique Planks: Hold for 45 seconds on each side.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

The 6 exercises would be the same each day for 4 weeks to help ritualize the plan and reduce cognitive load.

“The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” by Simon Marshall, PhD, Lesley Paterson
from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion
by Simon Marshall, PhD, Lesley Paterson
VeloPress, 2017

This would also be a good protocol for people who tried for 30 days, saw some good results, but found it too challenging this time around, and instead of throwing this book out the window, you want to try again in a few months with a plan to be stricter or more disciplined with it!

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

The worksheets downloaded from the MyPlate website ( may be useful for logging your daily progress in relation to your plan.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

In my previous book, I articulated as no one had ever done before the difference between a standard cookie-cutter exercise program and a targeted exercise regime that would yield the desired results.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

One example of such a plan includes one easy day and two (non-consecutive) rest days.

“Menopause For Dummies” by Marcia L. Jones, Theresa Eichenwald, Nancy W. Hall
from Menopause For Dummies
by Marcia L. Jones, Theresa Eichenwald, Nancy W. Hall
Wiley, 2011

Then, in part 2, we’ll move on to the actual 30-day program, which will help you rid your diet of grain and other problematic foods and make other lifestyle changes, so you, too, can start feeling better and living pain free.

“No Grain, No Pain: A 30-Day Diet for Eliminating the Root Cause of Chronic Pain” by Peter Osborne, Olivia Bell Buehl
from No Grain, No Pain: A 30-Day Diet for Eliminating the Root Cause of Chronic Pain
by Peter Osborne, Olivia Bell Buehl
Atria Books, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • As a side note to everyone….
    Doctors basically agree that if you can’t hold a plank for 2 minutes… that you are out of shape.

    Also as a side note: 4 minutes is what you need to do to get the highest score on the Marine corps physical.

  • Hell yeah im doing this starting tomorrow.. setting my alarm right now.. don’t mean to be a douchce but the first photo looks like you were not flexing and the second does.. whatever tho

  • So, a random for hire voice-actor describes her “planking” experience by using random images from stock photo and stock video galleries.
    Got it.

  • Bro im 12 years old 12!! I do 100 pushups a day and add 1 every day i also do a 5 minute plank and add 1 minute on everyday hows that for a workout

  • Ok,i done doing plank for 30 days and i can already see my abs appears,so basically i don’t want to have abs but oh well
    (Edited) first 2 week,i can do it in 1 minutes
    Now i can do it in 1 minutes and 30 second:D

  • My brother and I are trying to do planks for a whole year and we are at 1 month and a half and we are doing 4 minute planks. This video inspired us and we can already see change! Thanks!

  • Hi I really want to get in shape but every time I try I always end up failing. Anyway for every like I will do a crunch. I know a lot of people write this but I need some motivation

  • Eon 13 of planking: Im actually typing this during the collapse of the mongol empire but time has begun to warp due to my speed, I’m typing as slow as godly possible

  • On day 10 of the get fit challenge and trying this workout for the first time (made it through about 50% and almost cried). Note to self on the next challenge to complete: just make sure this damn workout is not in it!

  • Will be effective if you only do planks for one minute for 7-14 days? Just asking I dont have enough strength to support my body while douing planks.

    You know what I’m going to attempt this challange. Its summer already so I dont have much to do.

  • I was doing for 3 weeks I guess. I’m not taking this as a 30 day challenge.. planning to do it everyday.. definitely can see improvement in reduction of belly size.

  • I’m on day 16 of the new get fit challenge and even tho I finished her previous program and did this workout more than 15 times it still knocks me out this is the hardest Chloe ting challenge period!!!

  • 24/7 Day 1 ✅ 31/7 Day 8 ✅
    25/7 Day 2 ✅ 01/8 Day 9 ✅
    26/7 Day 3 ✅ 02/8 Day 10 ✅
    27/7 Day 4 ✅ 03/8 Day 11 ✅
    28/7 Day 5 ✅ 04/8 Day 12 ✅
    29/7 Day 6 ✅ 05/8 Day 13 ✅
    30/7 Day 7 ✅ 06/8 Day 14 ✅
    07/8 Day 15 ✅ 14/8 Day 22 ✅
    08/8 Day 16 ✅ 15/8 Day 23 ✅
    09/8 Day 17 ✅ 16/8 Day 24 ✅
    10/8 Day 18 ✅ 17/8 Day 25 ✅
    11/8 Day 19 ✅ 18/8 Day 26 ✅
    12/8 Day 20 ✅ 19/8 Day 27 ✅
    13/8 Day 21 ✅ 20/8 Day 28 ✅
    21/8 Day 29 ✅
    22/8 Day 30 ✅

  • ive done intense core challenge twice and i still cant do every exercise. Gonna have to come back in a couple of months and try again, this is honestly my goal now.

  • Day 1 I tried to do the exercises.. I pushed off the couple. I have to admit this is the worst exercise I have ever done:(

    Day 2I almost died

    Day 3 A little better but I was still dying

    Day 4I did all the exercises:)

    Day 5I love rest day!!

    Day 6Too much exercise, it was hard, I sweat a lot

    Day 7My muscles got used to it, I can see the results

    Day 8Rest day <3

    Day 9Wow I did everything without much fatigue! It’s getting better

    Day 10-

    Day 11-

    Day 12-

    Day 13

    Day 14-

    Day 15-
    Don’t give up, you can do it! We are in this together!

  • Chloe, dumb question, but where did you buy your big mirror? I’ve been looking for one like that, lol.
    Thank you for making these videos! I can’t get through this one all the way yet, but I’m making progress! You’re helping me feel better about myself. ��

  • Guys, It’s my first day if this challenge, and this is insanely hell…. Feeling too tough.
    But i am gonna do this!!!!
    Infires man Infires!!! ����������

  • I appreciate the tight, concise film but 5-8 minute planks is so out of my league that the video is irrelevant. I manage 2 minute ( maybe 3 minutes) planks twice a day. It may change but for now I can’t. I..Just.. Can’t.

  • Will anyone let me know that what is the right time to do planks… n how many times in a day n is it true that we will use to doing plank on daily basis… it will increase my stamina n I ll be able to do it for longer time?????????

  • my 5th/6th rads teacher had the whole class do planks every day to burn energy, we even did the sally challenge with it, i once lasted 6 minutes and was shaking, but now i can’t even last 10 seconds

  • Warning: dont do this with twiggy arms
    XDD I did this with my stick arms and I had to take like 30 second break ONLY for my arms


    Ooooof I just finished the challenge at my arms be SCREAMING FOR A BREAK! Lol I think this will make my arms really sore, I’ll update tomorrow to tell u if they are. ❤️

  • I’m doing exercises with an app called 30 day fitness challnge and I wanted to check with you is it a good app I’m doing the easy work out 1 and after that I’ll try the hardest one

  • for those that’re gonna feel this, it took me until day 6/7 ish to feel like I could do the exercises without having to take a mini break every 20-30 seconds. But I still have a few I always pause right before and sometimes during haha. main thing that kept me going every day was the encouragement on here and how proud I am of myself after each workout session. So if that’s you tooYou got this. I believe in you!

  • In freshman year, my gym teacher decided to hold a contest. Who ever could hold the plank the longest wouldn’t have to do the 20 minute walk( we did this outside and it was pretty cold) and you could choose 2 people to not have to do it as well. I dont know what came over me, but from literally never being able to hold a plank for more than maybe 10 seconds to holding that plank for like 10 minutes was something I have never been able to do again. what sucks is I only lost by maybe 3 seconds. And then i still had to walk ��

  • Love planking cz I don’t even need to move and it boosts my day! I try to do two 2+ minute planks per day. Got a pack of fat covering the abs though.. need more consistent healthy eating habits

  • Hi Roberta is the video broken up by days? Or do you do the whole video per day? I am trying to create a work out calendar but I am not sure. Like is there a day 1

  • day 1: hard start but so far was loving the challenge✅

    day 2: for some reason today was really hard for me but i got it done ✅

    day 3: felt really motivated today and got it done:) ✅
    day 4:
    day 5:
    day 6:
    day 7:
    day 8:
    day 9:
    day 10:
    day 11:
    day 12:
    day 13:
    day 14:
    day 15:

  • My little sister plabked everyday for a year in a summer camp they had a plank challenge she planned for 36.5 minutes before they made her stop

  • Actually at day1 mine was 2min 4 seconds and at day 10 it was 1min 30 seconds and day 30 I wasnt able to do after 30 seconds Am I martian?

  • Started Today
    Day 1✅ Difficult (did it with another ab video)
    Day 2✅ Found A bit difficult ( not than day 1)
    Day 3✅ Idk why but my ribs hurt…but still completed the workout(with another intense ab workout)
    Day 4✅ completed the workout (with 2 other roberta’s videos)
    Day 5✅ found it a bit easier (w/ two other ab workouts)
    Day 6✅ same as usual…I can feel my core getting hard
    Day 7✅ completed it with a leg workout for my thighs
    Day 8✅ took it as a rest day and only did two workouts
    Day 9✅ did 3 workouts
    Day 10✅ did total for 40 mins
    Day 11✅ did it with a leg workout for my thighs
    Day 12✅ completed…..hands paining
    Day 13✅ rest day
    Day 14✅ completed the workout
    Day 15✅ done….with leg workout
    Day 16✅ did with two abs workout
    Day 17✅ rest due to class
    Like so I can update

  • (all 40 sec)
    -spider plank swipe
    -plank scorpions
    -inchworm plank/plank hold
    -one leg plank
    -ski abs
    -lateral plank walk
    -plank rotation & dip
    -hip dips
    -mountain climbers
    -plank hops
    -side plank bicycle left
    -side plank bicycle right
    -plank with arm & leg extension
    -up and down jacks

  • I used to do a plank for 60+ min and now i can’t even do it for 30 sec�� maybe i’m losing muscles and strength because of adf( diet)

  • Day 1..Challenge Accepted ��……
    Day 2: Done
    Day 3: Done
    Day 4: Done
    Day 5:Not done
    Day 6:Done
    Day 7: Done
    Day 8:Done
    Day 9:Done
    Day 10:Done
    Day 11:Done
    Day 12:Done
    Day 13:Done
    Day 14:Done
    Day 15:Done��

  • Great video,subbed bcoz i like u and the way u respond to every comment and can i ask u something?today i started doing planks and pushups plus some stomach exercises and i strech,should i do leg exercises too?and should i plank like this every day or few sets like 2 minutes.btw 2 yrs ago i was working out for like 5 months and not much things changed but now i am close 13 and i think i am gaining more power as i am growing up and something.btw my goal is body like bruce lee and i want to be fast to jump higher,punch harder and have more strenght.i think planks are the best for that.if u can help me for this i will really appriciate that

  • My weight before is 72kg but today I proud to tell thiss my weight today is 65kg
    Bcoz of plank
    Just don’t eat rice ��
    And do 30min walk ya 15min do some excise and main excises this ��
    Tysm robert gym��

  • Hey:D i’m starting doing 30sec normal plank then 30s side and 30s other side and last 30s reverse plank and all of this up to 10 min. What do you think? I’m on my day 3 and i already feel more tighten

  • here’s a tip: when you do a plank don’t cross your fingers or make fists with your hands. instead lay your hands flat onto the ground. this will help make the plank easier to do. when you have your hands crossed or in a fist, it tenses up the muscles in your arms, making you tired and hurting faster!

  • There’s a lot of people dissing others for not being able to.hold planks for longer than a minute claiming they’re “weak” like bruh. I can deadlift 495 but I can’t hold a plank for 45 seconds. Doesn’t mean I’m weak overall. I probably just have some weak abs.

  • If it’s hard watch a movie show or listen to music and relax it may be hard to relax but it helps you do a plank for longer! It works for me gets me distracted also separate your hands:)

  • These videos are always such a joke. If you’re thinking about getting in shape set aside at least half an hour per day (unless you have an Elon musk timetable you do have the time) and really work the muscles you want to improve. I don’t understand why people drain their willpower doing these excuses of workouts for a month only to see no noteworthy results

  • i did this workout scraped my elbows,farted 15-20 times,almost died,thought of quitting,ripped my shorts,hated chloe and thought of skipping but in the end it was worth it.I’ll try again tom<3

  • I just worked up the courage to do 1 minute planks and im ecstatic, seeing this holy moly i felt sore watching this. Cramps. And feel sweat dripping into my eyes.

  • Never giveup and i did planks for a year,feels great and I’m having a good posture and strong back its like there’s a stone in my back…

  • I’m so sorry if I sound weird but my goodness you are sooo handsome �� i couldn’t help but say it lol, btw I’m gonna try to do this challenge and see if I get and get results!!! thanks bro ��

  • mam did these exercise wokr on pcos womns…???? plz reply… i have pcos since 2 year..n my fat is not reduncing at all…sorry your exercise r awsome but mam these r not working on me

  • How is this results of planking when it shows you doing 20 differnt intense workouts at the start of the video? The only way this would be a “results” video is if planking was the only exercise done.

  • Doing it twice a day will update weight on daily basis no diet
    1.8.20 (weight 81.3kg) 2.8.20 (weight 82.1kg)
    3.8.20 skipped 4.8.20 (weight 81.7kg)
    5.8.20 skipped 6.8.20 (weight 81.6kg)
    7.8.20 (weight 81.7kg)

  • I jn got in the floor and did it for 20 secs a finished it but I was shaking like a dog while doing it btw I weigh 180 and I’m 13 so yeah

  • I’m going through the same treatment you did. My lymphnodes are 3cms did yours shrink enough to not need the lymphnode dissection surgery

  • Well guys, in the beginning of my journey, when i tried this thing, it was super tiring ��������and as soonas it was 4:30 in the evening I was suddenly so lazy and scared…literally chloe haunted me like a ����..seemed like dying but now… is so very nice and I Am getting stronger each day…������

  • Well, I’m trying to do the plank everyday to see if there is results in one month… I will maybe come back saying the results if I don’t give up lol

  • Hey man I’ve been on a 31 day challenge of freezing cold showers and I love it! So many benefits health wise, maybe try that one and show us the day by day improvements?

  • Babe: hey babe what u doing?
    Me: nothing just here planking around…
    Babe: how long u gunna be there? I’m going to get Chinese
    Me: coming!!!

    Just for the lols

  • hey how much in a day man can di plank
    means in not a single time
    but in different time
    and any side effect of plank if you do 10 time in a day or more????
    pls answer

  • I really don’t understand this whole Planking thing. I’m a 51 yr old man, 225 pounds, lifelong exerciser. I’d never done a plank in my life until yesterday and I was able to hold a straight-arm plank for 60 seconds. Am I missing something? It just seems to me that this is nonsense or maybe I’m an outlier in having a freakishly strong lower back and core from my years of not slacking off? I’m confused.

  • I was actually kinda sad before I did today’s workout but this made me focus on my physical pain rather than mental and now I feel a lot better so thank youuuuuu��

  • Keep doing them and sow the mental and physical benefits.
    When I started working out, I could do an unsightly 10 seconds plank, 3 months later now I can do a 45 minutes plank. Mental preparation, staying centered, lowering the tension on your muscles by the process of thought, and balanced breathing are key.

  • Of course you would have had to be In a calorie deficit’s as well as doing the plank because it simply doesn’t work that way but that’s still happy for you

  • I would recommend initially for first two weeks do for 10 seconds when it says 15, and 15 seconds when it says 20 seconds. I started like this now able to do fully as per the reps in this video. I find it beneficial.

  • I was wondering so I’m ftm transgender (14years young) and I’m working on muscle building, would you know a good supplement to take to gain muscle quickest

  • Hey Guys, I love the results I’m getting doing challenges. what challenge would you like to see next? what challenge have you done and have been so proud you did It? I’ll like to read your experience.