28 Day Plank Challenge

Get ready to challenge yourself, this is it, you sign to start Planking every day. This challenge has been adapted from the Kiss Fitness Monthly Exercise Challenge for January, #PlankAwayJanuary. This 28 Day version means you can start it whenever you want and repeat it as much as you like. The challenge is FREE, however, we offer a premium upgrade which includes the challenge programmed in the Kiss Fitness Online Training App. This option allows you to track your challenge efforts, get daily push reminders on your mobile device and the ability to ‘Ask a Trainer’ any questions you have.

This challenge is staggered & progressively increases in time throughout the month with three levels to choose from and three plank variations, this challenge will be suitable for anyone of anyone as there are multiple ways to progress or regress the challenge. 

The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment.


World Pank Record

Think you could beat it? Apply via the Guinness Book of records (links below)

The longest time in an abdominal plank position is 8 hours 1 minutes and was achieved by Mao Weidong (China) on an event organized by Men’s Health in Beijing, China on 14 May 2016.

Read More


Plank Test (perform before starting this challenge)

This challenge is progressive and you should notice some gains throughout the month. To start off you should test your current core strength with a Plank test. This simple test will give you an idea of where you are now, this can be compared when conducting the same test at the end of the challenge. The result of the test will help you choose the plank variation to do during the challenge.

Download Scoring Sheet

To conduct the test:

  • Have a stopwatch ready or a friend with a stopwatch.
  • Get into the plank position.
  • Hold the plank for as long as you can.
  • Stop the test when you fail or you reach 2 minutes.

Choose the Plank variation based on your initial Plank Test result

  • Under 30 seconds – Choose the Beginner variation (Half Plank).
  • 30 seconds up to 1 minute 30 seconds – Choose the Regular or Alternative Plank variations.
  • 1 minute 30 seconds and above – Choose the Plank/Up-Down variation for a dynamic plank. Alternatively, you could use an unstable platform such as a BOSU, Balance Pod or Fitness Ball and place your feet upon them creating a more demanding static Plank exercise.

Test your progress with a follow-up Plank Test at the end of the month

After a month of regular planking, you should be feeling stronger with more endurance in your core and stabilizing muscles. To find out how you have improved, repeat the test you conducted at the start of the month. The test should be exactly the same conditions, same plank variation etc. 

Get your fitness tests scheduled for you on the Kiss Fitness Online Training App when you Sign Up for The Premium 28 Day Pank Challenge

{loadmodule mod_gantry5_particle,28 Day Plank Challenge Target Guides}


Scoring the Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

Download Scoring Sheet – Click Here


Required Equipment

Programme Design

We have designed this challenge as a progressive ascending pyramid, in simple turns, each day is equal or harder than the last. The challenge progresses at small steps enabling you to become stronger as you go through the month. The challenge has two-day steps where we keep to the same target for two days (we can call this acclimatization if you like). It’s all to get you up to your target time at the end of the month, in a safe, effective and progressive manner.

Let’s do it! Pick your level below or Mix ‘n’ Match

28 Day Plank Challenge Chart

28 Day Plank Challenge Target Guides #28DayPlankChallenge

Download the #28DayPlankChallenge targets, pin to your fridge and hit those plank times. 

 LEVEL 1 – EASY

Level 1 is our beginner PLANK challenge for those either to new to the lunge exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Time = 20 Minutes 10 seconds
  • Lowest Daily Time = 10 seconds
  • Highest Daily Time = 90 seconds

Kiss Fitness 28 Day Plank Challenge LEVEL 1

LEVEL 2 – MODERATE

Level 2 represents our intermediate level for this PLANK challenge if you have previous experience of the lunge exercise and of moderate fitness level, this would be a suitable level for you.

  • Total Monthly Time = 40 Minutes 20 seconds
  • Lowest Daily Time = 20 seconds
  • Highest Daily Time = 180 seconds

Kiss Fitness 28 Day Plank Challenge LEVEL 2

LEVEL 3 – HARD

Level 3 assumes you are familiar with the PLANK exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Time = 60 Minutes 50 seconds
  • Lowest Daily Time = 30 seconds
  • Highest Daily Time = 270 seconds

Kiss Fitness 28 Day Plank Challenge LEVEL 3

Don’t forget to use the Scoring Sheet

The Plank Exercise

Key Points

  • Keep neutral spine alignment
  • Maintain a straight line through shoulders, hips, knees & ankles
  • Maintain abdominal tension
  • Remember to breath

EASY – Half Plank (from knees) 

MODERATE – Plank on Forearms 

MODERATE (Alternative) – Straight Arm Plank 

ADVANCED Plank Up/Downs

{loadmodule mod_gantry5_particle,28 Day Plank Challenge Sign Up}

January 2018 Exercise Challenge #Plankawayjanuary

Are you ready to get your fitness plans for the new year started! Whatever your fitness resolutions for the new year, add this challenge into the mix for daily inspiration and a challenge to keep you focused throughout January, plus keep with us, we have a new challenge every month.

Sign Up for our Daily Exercise Challenge Email and join our Facebook Group to stay motivated.
The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment. 

This challenge is staggered & progressively increases in time throughout the month. You’ll end up holding a plank for 2 minutes which is enough for most of us, any more is likely to cause undue stress and not likely to be any more effective. If you find the plank exercise easy, increase intensity by adding instability by placing your feet on a BOSU Balance Trainer or Stability Discs or feet or arms on a Fitness Ball etc. Get creative and up the intensity. 


World Pank Record

Last year when we launched the #Plankawayjanuary challenge Mao Weidong held the record for the longest time in an abdominal plank position and no one has so far beaten the record and the record below still stands! Think you could beat it? Apply via the Guinness Book of records links below.

The longest time in an abdominal plank position is 8 hours 1 minutes and was achieved by Mao Weidong (China) on an event organized by Men’s Health in Beijing, China on 14 May 2016.

Read More


Before you start the challenge

This challenge is progressive and you should notice some gains throughout the month. To start off you should test your current core strength with a Plank test. This simple test will give you an idea of where you are now, this can be compared when conducting the same test at the end of the challenge. The result of the test will help you choose the plank variation to do during the challenge.

To conduct the test:

  • Have a stop watch ready or a friend with a stopwatch.
  • Get into the plank position.
  • Hold the plank for as long as you can.
  • Stop the test when you fail or you reach 2 minutes.

Choose the Plank variation based on your initial Plank Test result

  • Under 30 seconds – Choose the Beginner variation (Half Plank).
  • 30 seconds up to 1 minute 30 seconds – Choose the regular or alternative plank variations.
  • 1 minute 30 seconds and above – Choose the Plank/Up Down variation for a dynamic plank. Alternatively you could use an unstable platform such as a BOSU, Balance Pod or Fitness Ball and place your feet upon them creating a more demanding static Plank exercise.

Test your progress with a follow up Plank Test at the end of the month

After a month of regular planking, you should be feeling stronger with more endurance in your core and stabilizing muscles. To find out how you have improved, repeat the test you conducted at the start of the month. The test should be exactly the same conditions, same plank variation etc. 

{loadmodule mod_gantry5_particle,PLANKAWAYJANUARY 2018 Target Guides}


Scoring the Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

Download Scoring Sheet – Click Here


Required Equipment

Programme Design

We have designed this challenge as a progressive ascending pyramid, in simple turns, each day is equal or harder than the last. The challenge progresses at small steps enabling you to become stronger as you go through the month. The challenge has two-day steps where we keep to the same target for two days (we can call this acclimatization if you like). It’s all to get you up to your target time at the end of the month, in a safe, effective and progressive manner.

Let’s do it! Pick your level below or Mix ‘n’ Match

The Plankawayjanuary chart 2018

Plank Challenge 2018 Target Guide #Plankawaychallenge

Download the #plankawayjanuary targets, pin to your fridge and hit those plank times. 

 LEVEL 1 – EASY

Level 1 is our beginner PLANK challenge for those either to new to the lunge exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Time = 25 Minutes
  • Lowest Daily Time = 10 seconds
  • Highest Daily Time = 100 seconds

PLANKAWAY JANUARY LEVEL 1 TARGET GUIDE 2018

LEVEL 2 – MODERATE

Level 2 represents our intermediate level for this PLANK challenge if you have previous experience of the lunge exercise and of moderate fitness level, this would be a suitable level for you.

  • Total Monthly Time = 50 Minutes
  • Lowest Daily Time = 20 seconds
  • Highest Daily Time = 200 seconds

PLANKAWAY JANUARY LEVEL 2 TARGET GUIDE 2018

LEVEL 3 – HARD

Level 3 assumes you are familiar with the PLANK exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Time = 76 Minutes
  • Lowest Daily Time = 30 seconds
  • Highest Daily Time = 300 seconds

Kiss Fitness January Plank Challenge 2018   Plankawayjanaury   LEVEL 3 (1)

Don’t forget to usethe Scoring Sheet

The Plank Exercise

Key Points

  • Keep neutral spine alignment
  • Maintain a straight line through shoulders, hips, knees & ankles
  • Maintain abdominal tension
  • Remember to breath

Beginner – Half Plank (from knees) 

Regular – Plank on Forearms 

Alternative – Straight Arm Plank 


Challenge yourself this January and don’t forget to join in the conversation with hashtag #plankAwayJanuary

5 Tips to Exercise in Winter

Exercising outdoors in winter may seem like a no-no but there’s every reason to keep moving when the cold hits. Just because the weather’s not great doesn’t mean you should give up on your healthy routine. With that in mind let’s look at 5 top tips for exercising in winter.

1. Use your imagination indoors

Getting outdoors to exercise in winter can be tricky, but there’s always a fall back if you can’t get out there. With a little creativity and imagination you can set up your own indoor plan.

Bodyweight exercises like push-ups and planks are good for strength, full body stretching or yoga will keep you flexible, and cardio activities like shadow boxing, skipping and stair climbing will all burn calories. Burning calories is key, especially if you want to know how to lower cholesterol with exercise, as being overweight is one of the biggest causes of high levels.

2. Embrace the outdoors

Exercising outdoors in bad weather is all about mind-set, and with the right attitude you can embrace the winter. Rather than seeing a winter run or walk as a battle in the cold, see it as a challenge amongst nature. Take in the changing scenery, the rustic colours and crisp air, and it won’t seem as much of a struggle. Also, imagine how easy it’s going to be training in the outdoors when the temperature climbs up again. If you can work out outside in the winter, doing it in the spring and summer will be a breeze.

3. Dress accordingly

Now that you’ve shifted your mind-set and are ready to embrace the challenge of exercising outdoors you need the right kit. The temptation is to throw on chunky jumpers etc. but this is a bad move. The best way to go is with layers. Start with thin specialised base layers and build up. The base layers will help you retain heat and are much lighter so you’ll be more comfortable adding layers on top.

If you’re going to run in the rain invest in a lightweight waterproof jacket. Make sure you’ve got high visibility strips on your clothes and shoes if you’re going to be exercising in the dark and always carry a pair of gloves – your fingers will really feel the cold whether you’re moving or not.

4. Why it’s important to exercise in winter

The truth is it’s always important to exercise, and winter is no different. It’s all too tempting not to go out when the weather turns cold, but if you keep the health benefits in mind that should be motivation enough. Here are just a few reasons why exercise is so beneficial:

  • Helps protect against chronic health problems

  • Increases strength and endurance

  • Promotes healthy weight levels

  • Improves mood

They’re just a few of the reasons why should keep up with exercise in winter, and there are plenty more. For example, if you want to know how to lower cholesterol, exercise and a healthy diet are major components.

5. Exercising during party season

Exercise can also pay a big part in countering over indulgence. As long as you make a plan and make sure you complete your workouts, you can enjoy the party season without feeling too guilty about it.

From being creative and changing your mind-set to simply knowing how to lower cholesterol levels through exercise, there’s every reason for you to exercise in winter. Now you know why and how to keep going during the colder months, there’s nothing stopping you.

 

Star Jump Exercise Challenge (December 2017) #Starcember

Introducing the #STARcember Kiss Fitness monthly exercise challenge, this month were going to be doing Star Jumps, also known as Jumping Jacks. We thought the STAR was appropriate for the time of year, this challenge starts off with a moderate intensity and descends before heading back up back up again  towards New Years Eve for your Star Jump finally. Don’t worry, we’re giving you Christmas Day off! You can thank us later.

Commit to this challenge and exercise everyday throughout December, we know December is difficult month to keep routines going but this simple and quick exercise challenge everyday will see you through to the New Year.


The Star Jump (Jumping Jack)

Photo of a Star Jump

All of our challenges are suitable for varying abilities and fitness levels and this one is no different. This challenge has three levels of intensity you can choose from starting with a one leg Star Jump (Half Star Jump) to Regular Star Jumps and up to an Explosive Star Jump. The star jump is a very metabolic full body exercise, it incorporates the whole body with lower and upper body movements recruiting multiple muscle groups and you’ll feel the cardiovascular affect on the heart for a full body metabolic exercise. 
 
If you don’t think even the Explosive Star Jump will challenge you (you must be fit) there are some tips at the end of this article on how to up the intensity further.

{loadmodule mod_gantry5_particle,STARCEMBER 2017 Target Guides}

Scoring the Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated to it, use the free scroing sheet avaluible for download beloew to track your progress and tally your total score for the month

Download #Starcember Scoring Sheet

EASY – LEVEL 1

Level 1 is our beginner lunge challenge for those either to new to the lunge exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Reps = 4255
  • Lowest Daily Reps = 150
  • Highest Daily Reps = 200

Kiss Fitness December Starcember Challenge 2017 LEVEL 1 EASY

{rsfiles path=”exercisechallenges/starcember/Kiss Fitness December Starcember Challenge 2017 – LEVEL 1 EASY.pdf”}

MODERATE – LEVEL 2

Level 2 represents our intermediate level for this challenge, if you have previous experience of the lunge exercise and of moderate fitness level this would be a suitable level for you.Tota

  • Monthly Reps = 8510
  • Lowest Daily Reps = 300
  • Highest Daily Reps = 400

Kiss Fitness December Starcember Challenge 2017 LEVEL 2 MODERTAE

{rsfiles path=”exercisechallenges/starcember/Kiss Fitness December Starcember Challenge 2017 – LEVEL 2 MODERTAE.pdf”}

HARD – LEVEL 3

Level 3 assumes you are familier with the lunge exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Reps = 12765
  • Lowest Daily Reps = 450
  • Highest Daily Reps = 600

Kiss Fitness December Starcember Challenge 2017 LEVEL 3 HARD

{rsfiles path=”exercisechallenges/starcember/Kiss Fitness December Starcember Challenge 2017 – LEVEL 3 HARD.pdf”}


Exercise Challenge DesignStarcember Chart 2017

Descending Pyramid or upside down pyramid, this challenge starts at a relatively high level before descending and then ascending again. Ultimately you finish on a high level than when you started. This type of programme would allow you to increase the intensity of the exercise as you descend. When the repetitions are lower you can opt for a high intensity star jump, perhaps an explosive star jump. Continue doing these until you can no longer match the repetitions and revert back to regular star jumps. This will keep the intensity high throughout the challenge and enable you to perform high intensity exercises during parts of the challenge.


Half  Star Jump

This beginner exercise is low impact and a great start for those with bad knees or new to exercise.
  • From standing step out to one side with one leg
  • Simultaneous raise both arms to horizontal or above.
  • Bring the foot back to start and repeat with opposite leg.
  • Continue in this fashion for the desired amount of repetitions.


Star Jumps (Jumping Jacks)

The star jump is a simple aerobic training exercise involving jumping in a “star” jump fashion, this exercise is also known as a Jumping Jack.
  • Start with 2 feet together.
  • Jump out astride so your feet are about 1 and half times hip width apart.
  • At the same time raise your arms lateral to shoulder height or more.
  • Jump back in to the start position while simultaneously lower your hands to the original position.
  • Repeat for the desired amount of repetitions.


Explosive Star Jumps

The variation of a regular star jump is the Explosive Star Jump, this exercise adds a plyometric and power action to this exercise creating more intensity.
  • Start with 2 feet together.
  • Tuck down and wrap arms around knees or hands to feet.
  • Explosively Jump out into a star shape.
  • As you return land with feet together and tuck down to the original start position.
  • Use the stretch reflex to push immediately back up in the Explosive Star Jump.
  • Repeat for the desired amount of repetitions.


How to up the intensity

{loadmodule mod_gantry5_particle,Recommended Ankle/Wrist Weights}

Add ankle & wrist weights to increase the intensity of this exercise, these can be used for any variation of the exercise above.


Don’t forget to let us know how you’re doing on Twitter with #STARcember, get moving this busy holiday month and don’t let your exercise routine slip. Stay active!