Give up 7 things for 10 days. 5-Minute Plank Workout. Focus on different body parts, not just your abs or glutes. Exercise #2: Supine Reverse Marches. In just 21 days, you’ll enjoy a new mindset and feel proud of the body you’ve built. We are estimating 1,800 participants for this year’s event. Apparently it helps a lot with core strength, so great for shouldermounts etc. **Wondering what it means to engage your core?. Plus it also features some before and after photos from people who have successfully completed this 30 day challenge. This abs exercise has been named the best for good reason—it challenges your shoulders, arms, abs, back, and butt all at once. So make the most of the nippy weather and go out for a run. There are days in the original challenge that jump up 30 seconds and that was just too rough for me and probably for many others too. This is a full-body exercise, not just for your abs. ) Then, you’ll add to the challenge by recruiting more core muscles each week and lengthening the time you’re toning the muscles. 30 day ab & squat challenge Take up this 30 day abs and squat challenge this month and tone up and boost your core, leg and butt muscles and body strength to the max. You start with just a 15 second plank and then add 5 seconds each day. I do not think that 5 minutes is a realistic goal for me. For those that find the typical plank too easy, the video gives additional information on how to increase the difficulty of the plank. Hey fitness people! As I was searching, I realized there aren't many good fitness challenges out there. The plank to push-up is a challenging exercise that targets the shoulders, arms and core. Planks are a simple and short core exercise that can be done without any equipment. Like Teresa Marie Wellness on FaceBook. Getting muscle definition depends per person so unfortunately we can’t guarantee a six-pack at the end of this challenge. Remember, this is YOUR challenge so try doing what you can do. 30 Days Plank Challenge. Let me tell you how this is possible. 30 day squat, plank and arm challenge! Started by TheVeganTeapot , Sep 03 2016 02:39 AM. The fact that you think that the plank itself deserves its own thread shows how little you actually know. From event or sports specific challenges to simple lifestyle challenges, there should be one for you whatever your ability or willingness to push yourself. 30-second plank. More Training Info > The Effective Core Warm-up, Part 3. The really awesome thing about this 30-day plank challenge is it provides benefits for ANY fitness level. ( Rest 10 seconds between exercises. This article discusses the benefits of the plank exercise, and highlights some of the best and most effective 30 day plank challenges that you can do at home. Here’s what we are going to do: Cut out highly processed foods and all foods that contain refined white sugar and refined white flours. If You Want Strong, Tight Abs, Get The FREE PDF Chart Now!. It is a fitness move that works the entire body and can help you get in shape. Anything to make you unstable or that requires more balance is a GOOD thing. It is very essential in today's fast life. The plank is one of the best exercises for building overall strength and endurance in the core. Hi everyone! I've been reading a lot about the 30 day plank challenge, and I've seen some pretty impressive before and after abs pictures. Day 1 is linked up below. Zie je resultaat na de 30 day push up challenge?. Under Armour reports mixed second-quarter earnings results. The beginner 30 day plank challenge is a much more forgiving 30 day program. Day 1 — Begin with 20. What is involved in the 30 Day Burpee Challenge? Because burpees are an intense exercise and can be hard on your knees and back, this challenge is designed to progressively increase the number of burpees do each day over the course of 30 days. Take the 30 Piece Challenge! Inspired by the brilliant pedagogue Elissa Milne, I am challenging each of my students to learn 30 new pieces this school year. Plus it also features some before and after photos from people who have successfully completed this 30 day challenge. Plank Shoulder Taps with Leg Lifts, 8 reps. I want to try the 30 day challenges you see on you explore page. We teamed up with Kira Stokes, celebrity trainer and creator of the Stoked Method, to craft a 30-day arm challenge for super-strong and toned arms. They also are looking for a challenge that will keep them interested and increase the likelihood that they will adhere to the program. Squeeze your legs and glutes to keep your hips as stable. This article discusses the benefits of the plank exercise, and highlights some of the best and most effective 30 day plank challenges that you can do at home. How to plank. For instance, you can try the arm challenge, the 31-day squat challenge, the 10-day plank challenge, the push-up challenge, and so on. It is a fitness move that works the entire body and can help you get in shape. Here's her experience. Newsner give you the news that truly matters to you! the plank challenge has circulated. Perform one set of 15 repetitions. 30 day ab challenge printable calendar challenges abound 30 plank challenge run this mom. Speaking to The Independent, Benji Tiger, a personal trainer at Orange Theory in Florida said, “You should be holding a plank for 30. Ten Fitness Challenges to Motivate Your Group Weight loss/food challenges to motivate your group. What is involved in the 30 Day Burpee Challenge? Because burpees are an intense exercise and can be hard on your knees and back, this challenge is designed to progressively increase the number of burpees do each day over the course of 30 days. I'm sure either Les or I will update you after the fact to let you know how it goes. 30 day ab challenge printable calendar search results for 30 day buns guns and abs challenge. ) We’re all. Many believe the 30 day squat challenge is a good way to get into a fitness regime, and you can do it at home without splashing. 7 45 seconds 17 1 minute, 30 seconds 27 REST 8 45 seconds 18 REST 28 2 minutes or as long as possible! 9 45 seconds 19 1 minute, 30 seconds 29 10 1 minute 20 1 minute, 30 seconds 30 Take the challenge! Print out the schedule, hang it up, and cross off each day as you complete it. The February ChallengePlanking I would plank every day in February the number of minutes that correlated with the date. Make sure to keep a strong plank position and a neutral spine the whole time. The important thing is that you carve time out of your schedule every single day over the course of 30 days to devote to whatever challenge you choose. 30 day ab challenge printable calendar 30 day ab challenge livestrong com. Day 2, 4, 6, 8, 10, 12 and 14. 30 day ab challenge printable calendar challenges abound 30 plank challenge run this mom. Find out what happened when one InStyle staffer tried the workout Gal Gadot was doing to build muscle for her upcoming role as Wonder Woman in Batman vs. Start including it in your workouts immediately and get rid of those spine-damaging crunches. Day 30: Back + Cardio. Here's her experience. This article discusses the benefits of the plank exercise, and highlights some of the best and most effective 30 day plank challenges that you can do at home. They advise you to jump rope for 5 minutes for the next 30 days. The following video demonstrates the proper form when attempting the 30 Day Plank Challenge. The 30 day plank challenge is a simple plank based exercise regimen. 30-day squat challenge, plank challenge, ab challenge, beach body challenge, pushup challenge, little black dress challenge (LBD)—workout. 1 days in secondary prevention. THE 30 DAY WORKOUT SYSTEM THAT BUILDS RIPPED, STRONG AND FLATTER ABS FAST. You can start with a bent-knee plank if you can’t perform a regular plank yet. A five-minute video every day of August, the most simple way to keep trim this summer ‘The plank challenge aims to wake up the entire core area including the. 30 Day Little Black Dress Challenge. We can create our own goals and plan accordingly to break each day's mile stone to see the desired result. How long can an average man hold a plank? Tips for increasing the amount of time you can hold a plank. Here's her experience. This challenge is meant to help you strengthen your abs and make them more visible. Hold on for 30 seconds. Since it’s best to lose about. This 30 day plank challenge is perfect for those of you who want to get a smaller waist and sexy flat tummy. LOVE the 28-Day Challenge because it is so easy! I combine it with your Extreme 10 Pound Slim Down for my cardio and strength training. Hey fitness people! As I was searching, I realized there aren't many good fitness challenges out there. As you'll see below, there's a 30-day calendar that you can follow along with every day of the challenge. " While we're exhausted just thinking about it, Zickl says her results were more rewarding than she could have imagined. 30 Day Plank Challenge Printable PDF Calendar. Practise every day. As long as you’re willing to put in the work, consistency and dedication, your results are inevitable. I had recently begun the 30 day plank challenge – mostly to challenge myself, but also my core needs some major work. Find out what to eat and when to eat it during the day to help you get the results you deserve. Sixpack please. This effective plank workout routine will strengthen your core—and you'll see results fast. You will progress through various levels of intensity to challenge your body as it develops strength and muscular endurance. Every day for 30 days you will time yourself as you hold a plank and side plank. Challenge: Increase the dumbbell weights and/or do a more explosive jump. Dat komt mooi uit voor de dames van EditieNL, want heel veel afvallen doe je niet met een 30 day plank challenge. But, have you ever heard about the 30-day plank challenge calendar? 5-minute plank workout, 30 days. Listen in as Robert Plank explains the genesis and concept behind his new book -- and how you can use this universal formula to create a book, podcast, or online course -- that flows out of you AND is structured in a way that gets the most results for your readers and clients. Try this plank workout challenge for a stronger core and more endurance in just 30 days. The analysis found the median benefit associated with statin use was 3. Spring Challenge. Inferno isn’t just another workout program. You can also split them up which would reduce the likelihood of bad form. If you want to challenge yourself, you can increase the plank-hold time gradually. Do you include any sort of warm-up before beginning your core strength training? What’s the best way to avoid injury as we get older, or work through injury or strain that may already be plaguing you?. Eat and plank your way to a slimmer waistline in just four weeks with Dr. But wait, there's more!. I was going to do the 30 day plank challenge but after a quick internet search I found the 30 day squat and plank challenge which seamed more fun. Perfect Abs 30 Day Challenge! Perfect Abs 30 day challenge is designed to punish your abs for a whole month, melting away belly fat and giving you a sexy, toned look for the beach!. You will also develop core strength and stability by advancing your planks throughout this 30-day workout challenge. The 28-Day Abs Challenge works best when combined with a healthy diet (ditch the added sugars and refined carbs and go for the protein, veggies and good quality carbs instead) and an exercise program that combines strength, HIIT and cardio. Last 10 Days: Perform the routine for 4 days, resting on the 5th day. 2019 is no different, with an explosion of 10 new or updated obstacles on every course. Learn More: Learn How to Plank With Holly Rilinger. 30-day Ab Challenge Day 1 15 situps 5 crunches 5 leg raises 10s plank Day 2 20 situps 8 crunches 8 leg raises 12s plank Day 3 25 situps 10 crunches 10 leg raises 15s plank. With plank variations, including time and positions, it truly is an exercise for anyone. Start slowly. Thanks somuch for all the encouragement and care you show to all of you sisters in sweat it really help to keep at having you being so caing. This is one of our most popular challenges to date and gives off the best results - if you stick to it and complete all 30 days !. Newsner give you the news that truly matters to you! the plank challenge has circulated. If you like these ideas, you may also want to check out The Big Book of 30 Day Challenges. Push-ups are still one of the most effective exercises that you can do almost everywhere and anytime. You can use nothing but your bodyweight and still get great results. What is Involved in the 30-Day Burpee Challenge? Because burpees are an intense exercise and can be hard on your knees and back, this challenge is designed to progressively increase the number you do each day over the course of 30 days. What a mess that is!. By the end of the first week you'll be able to hold for a minute, no sweat!. 30-Day Ab Challenge. Welcome to our Transform Your Life 30-Day Yoga Challenge. Maybe I will start increasing by just 15 seconds instead of 30 seconds or something. Keep your hips lifted and hands positioned under your shoulders with your feet slightly wider than hip’s distance. The possibilities are endless!. Not too shabby. 30-Day Ab Challenge. Good form is essential to your workout routine not only because it makes the exercise more effective, but because it will help you avoid injury, too. Speaking to The Independent, Benji Tiger, a personal trainer at Orange Theory in Florida said, “You should be holding a plank for 30. Here’s a program made of 21 days with our plank challenge: Days 1-2: Start the exercise with one set of 30-second planks. Planking on the other side is a very popular exercise among the fitness community and it’s really a top one when it comes to better results. Once you've mastered the full plank, you can challenge yourself with more difficult variations. Check out the easy, medium, and hard burpee style below along with the video demonstrating all three levels. Every day for 30 days you will time yourself as you hold a plank and side plank. It can also be the first step in a long and healthy life. The 15-Day Plank Challenge. Join My 21 Day Challenge, the #1 Online Fitness Challenge with THOUSANDS of proven results!! New Contest every month starting Oct. “You should be able to plank with good form and without any sharp pain in your core or lower back. By the end of the 30 days, you will feel stronger and be ready to hike harder and longer!. Listen in as Robert Plank explains the genesis and concept behind his new book -- and how you can use this universal formula to create a book, podcast, or online course -- that flows out of you AND is structured in a way that gets the most results for your readers and clients. Maarrrr, je gaat er wel degelijk strakker van in je vel zitten zonder dat het al. Back with another before after results video from the rest 2 weeks Abs Challenge. We reached out to Ana Reisdorf, writer and mother of two, to show what a commitment to a 30-day plank challenge could do. ( Rest 10 seconds between exercises. If You Want Strong, Tight Abs, Get The FREE PDF Chart Now!. About Hundred Pushups. Newsner give you the news that truly matters to you! the plank challenge has circulated. We don’t want to have an injury on the first day! The. ” Just remember to take at least one rest day each week during the ab challenge. Do The 30 Day Plank Challenge. + Forearm Plank 60 sec. Start according to your level and work your way up. When you join Fitbit, the default goal we set for each member is the magical number of 10,000 steps a day (you can also choose to customize your goal). Lift hips up as high as possible, forming a straight line from head to heels. I began this challenge in a high plank (top of a push-up), but a few days in, I decided it wasn't challenging enough, so I lowered myself on down to an elbow plank and finally felt a little bit of. This time we are focusing on your BOOTY (by popular demand!) I would love it if you could invite all of your friends, family, and co-workers to do this with you. By - rise while holding » still Rest. 30 Day Squat Challenge Chart Printable 30-Day-Squat-Challenge-Chart-Printable 30 Day Squat Challenge for Beginners 30-Day-Squat-Challenge-for-Beginners. See better results by combining it with a special Nutrition Guide, included in the Madbarz Premium. Grey vinyl Wood plank Cushion flooring Sizes available are: 1. Here, Kaiser has created an easy-to-follow 30-day plank challenge that will get you the benefits of a strong core in no time. Maintaining good form in a typical 30 day squat challenge is extremely difficult. The ultimate challenge: holding a plank for 30 days. Join the biggest yoga challenge ever! Your life-changing journey begins here. Perfect for beginners, this challenge targets two of the most common “problem areas” and is perfect to do alone or with a workout partner. The really awesome thing about this 30-day plank challenge is it provides benefits for ANY fitness level. About Men's Health; Then I did 30 seconds of a side plank, then would switch to the other. I challenged followers to drink one gallon of water a day. 30 Day Ab Challenge – Day 14 Ab Exercises for Day 14 I wanted to give y’all an example of some of the Ab Exercises we are doing in the 30 day Ab Challenge: Most days I am doing them so you can follow along – today I have to do some things for […]. See better results by combining it with a special Nutrition Guide, included in the Madbarz Premium. The plank exercise has been a long time favorite of mine. Don’t be discouraged if you can’t hold the plank for long periods. Plus there are plenty of rest days throughout this 30-day challenge, which ensures that your body will have plenty of opportunities to rest and recuperate and won’t start to ache too much. As you get tired and start grinding out reps you will most likely do one of the following things: Stop dropping as low on each rep – Ideally, you want your thighs to be at least parallel to the ground (as demonstrated in the video above) before squatting back up. The leg lifts were pretty tough, but everything else was well within my capabilities. What Is Beachbody On Demand?. It was a short month - only 28 days - so I figured this was the best month try it out. This effective plank workout routine will strengthen your core—and you'll see results fast. The internet is filled printable 30-day plank challenge charts, and nearly all of them start with a 30-second plank and end with a five-minute plank. By the end of the 30 days, you will feel stronger and be ready to hike harder and longer!. The master is a large room at 320 sq. Grey vinyl Wood plank Cushion flooring Sizes available are: 1. This 30-day squat challenge starts with foundational exercises and adds targeted challenges. Not all Internet fitness challenges are effective, but Bright Side wants to share with you a 30-day challenge that will bring benefits to your health. (To switch up your plank game, check out these four easy plank exercises that will transform your abs. There are also different levels depending on your fitness ability. You should be flat, like a plank of wood. I would say plank, stability ball plank and one-legged plank might be some of the most overrated. One big myth is that you have to plank everyday to see results. Back To TOC. Complete each exercise with the designated repetitions and sets for each day. The 15-Day Plank Challenge. Today we are going to tell you about the experience of someone who took this challenge. Hey, I’m Joanna Soh, and welcome to my channel! I’m a certified Personal Trainer (ACE), Nutrition Coach and Women’s Fitness Specialist (NASM). The Challenge. Whatever works for you! Whatever your style, just make sure you crunch, twist, and plank! Although we recommend using a light weight for the Russian twist, it’s not necessary for completing the challenge. 30 day squat, plank and arm challenge! Started by TheVeganTeapot , Sep 03 2016 02:39 AM. Or maybe by day 30 I'll be able to do 5 minutes! Who knows!. Set an alarm to go off five times throughout the day—every two to three hours is fine. Although this challenge only takes one month to do, you should continue to incorporate exercises into your daily routine once you complete the challenge. If you managed 75 – 90 squats, follow column 1. But if you still do not like the image that we give it you can search for other images from this website using the search box in the top corner. Read on to learn about the pros and cons as well as which challenges work. Plank Challenge Before And After result is something you may want to consider! There are many forms of 30-day workout challenges. The 30-day plank challenge uses on 1 exercise every day. The goal of this 30-day plank challenge is to see how long can you hold a plank. Holding plank is an effective way to build core strength because it requires engaging several muscles to hold the pose. Start out by holding each plank for 30 seconds, twice a day. Your abs are probably the most important muscle group in your body. So if do short, moderate workouts, you could do the plank daily. Inferno isn’t just another workout program. In this case, you want to get a smaller waist and flat stomach. Inferno isn’t just another workout program. This is the base exercise for all the plank series. you reach 30 seconds. Such was the case for Prevention writer Leah Wynalek, who did the 30-day plank challenge and. The challenges will help you to practice plank without fail every day. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. Your abs are probably the most important muscle group in your body. Click on the image below for a PDF of the Keto 30 Challenge. During this 21-day challenge, you’ll push yourself to your limit — and then surpass it. Plus it also features some before and after photos from people who have successfully completed this 30 day challenge. There are also different levels depending on your fitness ability. 30 Day Plank Challenge. 3 Weeks Lean Arms Challenge. As you are a beginner, you should begin withholding a plank for twenty seconds and increase your time gradually. So each day you just hold the plank for as many seconds as indicated on the calendars (available above) If you are more advanced, do the challenge 3 times per day! For example, if the goal for the day is 10 seconds, do a 10 second plank in the morning, at lunch and before bed. The 30 day squat challenge does allow for rest days and the actual challenge allows for about 5 days of rest per month. What is the 30-DAYS PLANK CHALLENGE ? The challenge consists in holding the plank position everyday, for some seconds, for 30 consecutive days. Side plank. This challenge was originally meant to run only as a new year's 30-Day Yoga Challenge but due to the huge success and the number of emails we've received, we are going to leave this up for you to do anytime. One of my friends that just completed this challenge, ended day 28 with a 7-minute plank! That's impressive! Not quite sure I'll be able to make 7-minutes, 240-seconds sounds difficult, but challenge accepted. Each time it sounds. Lose overall weight. Follow these six steps to ensure you’re using proper form while performing a plank. com has designed a 12 week "kickstart" exercise program for anyone starting a new exercise program (looking to improve cardiovascular endurance, build muscular strength, and improve balance, stability, total body coordination, and flexibility). If you like these ideas, you may also want to check out The Big Book of 30 Day Challenges. The challenge is to spend time in plank position each day for 30 days, building up your stamina to hold the position for longer and longer, with the goal being a hold of two or three minutes. Day 28: REST. 30-day challenges have pros and cons, but some exercise challenges don’t work. A five-minute video every day of August, the most simple way to keep trim this summer ‘The plank challenge aims to wake up the entire core area including the. 5 Benefits of Side Plank Pose Erin Duffin. Be patient with yourself. This is something I have been meaning to do for ages. A Few Minutes Of Planks A Day Will Transform Your Body In Just A Month. All the best. There are also different levels depending on your fitness ability. This works especially well because water acts as a hunger suppressor, which means that you will end up eating less. 30 Day Workout Plan for Beginners (+ Easy Free Printable) Download the BEST Chapter of the 30 Day Challenge - Free! •30 sec elbow plank. Zie je resultaat na de 30 day push up challenge?. You’d spend less time exercising and more time enjoying your new, amazing body. The push up plank strengthens your core, chest, and triceps. Here's the daily schedule to complete the 30 Day Plank Challenge:. Exercise #1: Glute Bridge. To gain core strength and practice proper exercise form, start with elbow planks and side planks first. 8K Shares by Tamara Pridgett 1 day ago Workouts. 31 Day Plank Challenge for Beginners. We teamed up with Kira Stokes, celebrity trainer and creator of the Stoked Method, to craft a 30-day arm challenge for super-strong and toned arms. If by “per day” you think you can just hop down and do 15 pushups once every 30 mins all day long. Are you ready to swap in your love handles for a tight and toned tummy? The challenge itself is actually incredibly simple. Your abs are probably the most important muscle group in your body. it to challenge myself. In fact, one of the most effective exercise for your core is the plank. ) Then, you'll add to the challenge by recruiting more core muscles each week and lengthening the time you're toning the muscles. Printable Plank Challenge Workout This Plank Workout Challenges Every Muscle and You Can Print It. " While we're exhausted just thinking about it, Zickl says her results were more rewarding than she could have imagined. taking the stairs or walking to work). The Challenge The challenge is to complete 50 burpees every day for 30 days. How she gained confidence about her health with The 30 Clean After an eye-opening conversation with my doctor, I started my journey with The 30 Clean Drop In for 3 days in August of 2017, followed by the 30 Day Challenge on September 3rd, 2017. This is the base exercise for all the plank series. Day 30: Back + Cardio. Thanks somuch for all the encouragement and care you show to all of you sisters in sweat it really help to keep at having you being so caing. The 30 Day Toned Arms Challenge is a simple 30 day exercise plan, where you do a set number of arm exercises each day with rest days thrown in! - 30 Day Plank. And keep in mind, your core includes a whole lot more than just. There’s no longer an ice bucket challenge, but the disease known as Lou Gehrig’s disease still is around. Challenge: Increase the dumbbell weights and/or do a more explosive jump. The simple test to determine if a 30 day challenge is successful? It must lead to long-lasting changes. Finally over of my 30 Days Plank Challenge, so now I can share with you my RESULTS !! what have I learn, what did I gain, what knowledge, well the only way how to find out is by checking out the. Equipment needed: yoga mat; interval timer (Gymboss app is a free download from your mobile or tablet) What to Do: Perform 3 circuits of the following ab routine and perform each move for 20 seconds. The app I chose was called "30 Day Ab Challenge" by 30 Day Fit Body. The 30-Day Glute Challenge is going to really test you. MeetScoresOnline is not responsible, nor claims any liability with regards to scores and stats related to and displayed on this website. Every day for 30 days you will time yourself as you hold a plank and side plank. Plank exercises are some of the overall best exercises you can do to strengthen your entire core. And today, we want to show you how to plank a popcorn ceiling. Doing planks strengthens your entire core, obliques, hips, back, legs, arms…the list goes on. 30-day plank challenge Plank challenges are another fan favorite. I recommend to have a look at some fitness videos on the correct plank position to hold. Adventure Challenge Overall Results by Group Start October 7, 2017. Digital download optimised for cell phones, containing all 18 of the 30 day fitness challenges along with exercise techniques. Columnists. The first 5 days were easy. With plank variations, including time and positions, it truly is an exercise for anyone. I will post the time for each days plank challenge the night before. You must have a well designed workout plan that will help get you results. 21-Day Fix Binder Cover – Use a 3-ring binder to keep your recipes, menu plans, tally sheets, measurements and other information organized. Read on to learn about the pros and cons as well as which challenges work. The 30 Days of Yoga Challenge. One of the most popular ways to do this is to do a 30-day squat challenge. That means after the 30 day challenge is over, you must still be applying what you learned in that time so you maintain the results you achieved, and hopefully achieve even more. You'll go from low-key plank crusher to full-on plank queen. 30-day Ab Challenge Day 1 15 situps 5 crunches 5 leg raises 10s plank Day 2 20 situps 8 crunches 8 leg raises 12s plank Day 3 25 situps 10 crunches 10 leg raises 15s plank. Move back to the traditional plank by holding it for 3 minutes. We even created a 30-day squat challenge just for you. Any suggestions?. Welcome to the Biggest, Baddest, Most Epic obstacles in the industry. The challenge is on! And I can't wait to see what you are going to accomplish! My 30-Day Workout Challenge Butt & Leg Boost is just what you need to gain strength, confidence, and a perfect reason to buy that new pair of jeans!. Quit a bad habit that bothers you. Every so often on The Challenge, you will find a player who is the strong and sensitive type and this season, Turbo is that competitor. How to lose weight with the 21 Day Fitness Challenge: Even Days. 30 Day Workout Plan for Beginners (+ Easy Free Printable) Download the BEST Chapter of the 30 Day Challenge - Free! •30 sec elbow plank. Best of luck on your own first day and all the days that come after it. Remember, this is YOUR challenge so try doing what you can do. click to print now! Hey guys! Today I’m releasing your new 30 Day Challenge.