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Thread: 9 week plank, squat, crunches challenge

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    9 week plank, squat, crunches challenge

    Helloooo!

    Myself, Scotminx and CrazyLadyA have weddings on or around 16th April. Scot and Crazy are walking up the aisle. I'm doing a reading at my bestie's wedding. So we decided to try to tone up a little bit. Here's the rules...

    Look at the photos. Check ur technique and posture correct. Check out videos on YouTube if u are still unclear.

    1. Plank every day, hold as long as possible and post ur time. Don't worry if its 3 secs. I have a weak back and can't hold long but I'm hoping to build it up.

    2. Do the squat challenge. Carrie has kindly provided us with a 30 day challenge to get us started. You can put a fit ball behind ur back and against a wall, if u need extra support. The photo depicts a barbell. We won't be using one if them! Just put ur arms out in front of you.

    3 Do 3 set of crunches. 10 repetitions each set of regular crunches and 3 sets of 10 reps of any other type of crunch. You can do both regular crunches if ur struggling!

    4. Post daily what you have done. encourage fellow challengees :-)

    Do it all, do some bits that suit you, do bits of bits. Just try and do something. Everyone welcome, and I mean everyone. Fit or not!

    Good luck! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...
    Attached Thumbnails Attached Thumbnails 9 week plank, squat, crunches challenge-image-336326378.jpg   9 week plank, squat, crunches challenge-image-1587396522.jpg   9 week plank, squat, crunches challenge-image-1800786258.jpg   9 week plank, squat, crunches challenge-image-3254512901.jpg   9 week plank, squat, crunches challenge-image-1986993648.jpg  

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    For the bits that have been trimmed off on squat challenge...

    Today 50, under that us 75, then 110 under that then 180. Ouch! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

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    Day 1 done;


    1 plank 31 seconds, wobbled like mad
    50 squats (felt burn at 33!)
    3 x10 regular crunches, 3x10 bicycle crunches

    Off to gym now... Have a good day :-) x

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...
    Attached Thumbnails Attached Thumbnails 9 week plank, squat, crunches challenge-image-2798197528.jpg  

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    I will join you.

    Day 1

    Plank 41.8

    Squats 28 & my knee gave in(always had a problem with squats/squat thrusts) think I will do press ups instead.

    3 * 10 normal, 3 * 10 bicycle.



    Sent from my HTC One X+
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    Quote Originally Posted by Trying hard 2014 View Post
    Day 1 done; 1 plank 31 seconds, wobbled like mad 50 squats (felt burn at 33!) 3 x10 regular crunches, 3x10 bicycle crunches Off to gym now... Have a good day :-) x Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...
    And now you're off to the gym - you are one dedicated lady!!!

    Not sure I'd keep up with it all....I have squats in my gym routine (with weights) so will opt out there but I don't have an abs plan, so I'm gonna give it a go!! Daily???!!!!

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    Oh I'm so going to pass on this challenge - good luck all!
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    Quote Originally Posted by the_last_time View Post

    And now you're off to the gym - you are one dedicated lady!!!

    Not sure I'd keep up with it all....I have squats in my gym routine (with weights) so will opt out there but I don't have an abs plan, so I'm gonna give it a go!! Daily???!!!!
    Yes daily :-) just do what you can! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

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    Quote Originally Posted by x-Katie-x View Post
    Oh I'm so going to pass on this challenge - good luck all!
    Thanx Katie! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

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    Quote Originally Posted by chris8391 View Post
    I will join you.

    Day 1

    Plank 41.8

    Squats 28 & my knee gave in(always had a problem with squats/squat thrusts) think I will do press ups instead.

    3 * 10 normal, 3 * 10 bicycle.

    Sent from my HTC One X+
    Well done Chris!

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

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    Thanks for setting this up TH! I'm totally in Will be back with my day 1 results tonight. Well done to those who have day 1 under their belt already - woohoo!

    Was just wondering how many days this would run for over the 9 weeks... Total = 81. So today will be 1/81. Wowser!
    Do something different. If you change nothing, nothing will change.

    Being overweight is hard. Losing weight is hard. Choose your hard.


    Weight loss journey started a few years ago at 18st 2lbs. Lost 4st 3lbs through calorie counting and exercise. Working towards finally reaching target of 9st 7lbs then maintaining in 2014.

    Mini Goal: Get to BMI under 30 (out of the obese category and into the over-weight category) = get under 12 stone
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    Quote Originally Posted by scotminx View Post
    Thanks for setting this up TH! I'm totally in Will be back with my day 1 results tonight. Well done to those who have day 1 under their belt already - woohoo!

    Was just wondering how many days this would run for over the 9 weeks... Total = 81. So today will be 1/81. Wowser!
    Yup SM. 81 days. We'll need to change it around a bit and mix it up because we'll get good at the exercises. Well, that's the theory! X

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...

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    % Lost 17.97%
    Are those squats all at the same time or spread out through out the day!!
    Miles on Thursday 10 - Total miles 221 - Target miles 1000 - Miles to go 779





    REVISED LONG TERM GOAL AS FELL OF WAGON BIG TIME!!!

    LOSE 5 DRESS SIZES BY FEBRUARY 2015


    5.11.14: RESTART WEIGHT FOLLOWING HOLIDAY & 4/52 off plan with a bit of WS - ( hopefully lower 13s )


    1.12.14: Month 1 - lbs lost, inches lost
    1.01.15: Month 2
    - lbs lost, inches lost
    1.02.15: Month 3
    - lbs lost, inches lost
    ----------------------------****************************---------------------------










  14. #14
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    Quote Originally Posted by Susie58 View Post
    Are those squats all at the same time or spread out through out the day!!
    It's up to u Susie. I reckon as long as you do them! Better than doing nowt :-) x

    Ht 5ft 1 Start wt 14st BMI 37. Wk1 -18lbs, BMI 33.6 Wk2 -2 BMI 33.2, Wk3 -3.5 BMI 32.5, Wk4...
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  15. #15
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    Well wonders will never cease, I did it. Must be fitter than I thought. I'm a bit worried of my discs slipping while doing the crunches so need to be careful. I have a special board that supports the back so will get that out of the garage & put it in my bedroom.

    Day 1

    Plank 35 seconds - don't know how!!

    Squats 50

    3 x 10 normal, 3 x 10 crunch twist - much kinder on the lower back

    After all that I bet my plank will last all of 9 seconds tomorrow

    notsoskinnymarge likes this.
    Miles on Thursday 10 - Total miles 221 - Target miles 1000 - Miles to go 779





    REVISED LONG TERM GOAL AS FELL OF WAGON BIG TIME!!!

    LOSE 5 DRESS SIZES BY FEBRUARY 2015


    5.11.14: RESTART WEIGHT FOLLOWING HOLIDAY & 4/52 off plan with a bit of WS - ( hopefully lower 13s )


    1.12.14: Month 1 - lbs lost, inches lost
    1.01.15: Month 2
    - lbs lost, inches lost
    1.02.15: Month 3
    - lbs lost, inches lost
    ----------------------------****************************---------------------------










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