Planks

Planks

Check out Day 1 of the Challenge with Dr. Spider!

The key to success in a Spartan Race lives in the legs. So when an opportunity to improve your leg strength comes along, lunge at it! By accepting this challenge, you’re committing to completing 30 lunges a day for 30 days. Think you can do it? Challenge a friend and Spartan Up together!

Don’t stop now!

Take on all 30 days of Planks by exploring our YouTube Channel.

The Basics:

What is Spartan Race?

Spartan Race is an obstacle course racing series that pushes you physically and mentally. With three distances – 3+ miles, 8+ miles and 12+ miles, Spartan Races challenge every level of athlete with barbed wire crawls, spear throws, rope climbs, and fire jumps. Reconnect with your inner kid while getting into the best shape of your life! Check for races near you. Okay, shameless plug over.

How do you complete a classic plank?

Follow these steps:

  1. Plant the hands directly under the shoulders (slightly wider than shoulder width apart) like you’re about to do a push-up.
  2. Ground the toes into the floor and squeeze the glutes to stabilize the bottom half of the body. The legs should be working in the move too, careful not to lock the knees to hyperextension.
  3. Neutralize the neck and spine by looking at the floor about a foot in front of the hands. The head should be in line with the back.

Challenge FAQ

What counts as one plank?

For the purposes of this challenge, a single plank is a position that you hold for a duration. The duration and number of sets that you do are up to you. Ideally, you’ll start to improve you times and sets as the month moves forward.

Can I do more than one plank?

Yes! As the challenge progresses you may find that holding a plank for only 20 or 30 seconds becomes too easy. Increase the time in which you’re holding the plank to you breaking point. Do multiple sets, focusing on form over duration.

What if I can’t hold a plank?

Then this challenge is PERFECT for you. Spartan Race is about personal progression, and so is the #Spartan30. Start by holding a classic plank for as long as possible. Then try again. If you improve even 5 seconds, you’re improving.

Can I challenge my friends?

Yes! Having a partner can help motivate you to stick with the challenge.

What do I win if I do this?

This is not a contest, although the reward is something that we could not give you anyway – a healthier, fitter you.

How else can I train?

Sign up for the Spartan Race WOD (workout of the day) email to receive a new, free workout in your inbox every morning.