{"id":21767,"date":"2024-01-10T14:09:16","date_gmt":"2024-01-10T14:09:16","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21767"},"modified":"2024-01-10T14:09:22","modified_gmt":"2024-01-10T14:09:22","slug":"30-day-plank-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/30-day-plank-workout-routine-with-pdf","title":{"rendered":"Best 30 Day Plank Workout Routine to Sculpt Your Abs w\/ PDF"},"content":{"rendered":"\n<p>I&#8217;ve designed an easy-to-follow and effective planking workout schedule that will reinforce your abdominal muscles and help reveal six-pack abs over time.<\/p>\n\n\n\n<p>The solid and defined midsection improves the aesthetic, promotes athletic performance and correct posture, and minimizes the risk of low back injuries.<\/p>\n\n\n\n<p>If you want to <a href=\"https:\/\/thefitnessphantom.com\/12-week-ab-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"12169\" rel=\"noreferrer noopener\"><strong>bolster your midsection<\/strong><\/a> while challenging your core strength, you can try this 30 day plank workout routine.<\/p>\n\n\n\n<p>This workout routine is for everyone who wants to sculpt their abs, from males and females to bodybuilders and athletes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30 Day Plank Workout Routine to Build Ripped Abs<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Planking-Workout-Challenge.jpg\" alt=\"Planking Workout Challenge\" class=\"wp-image-21814\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Planking-Workout-Challenge.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Planking-Workout-Challenge-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/Planking-Workout-Challenge-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Brief Summary<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Duration\/Session:<\/strong>\u00a05 to 15 minutes<\/li>\n\n\n\n<li><strong>Workout Goal:<\/strong>\u00a0Bolster Abdominal Muscles and Sculpt Your Abs<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong>&nbsp;Male and Female<\/li>\n\n\n\n<li><strong>Suitable Age Group:<\/strong>&nbsp;16-45 Years<\/li>\n\n\n\n<li><strong>Difficulty Level:<\/strong>\u00a0Beginner to Intermediate<\/li>\n\n\n\n<li><strong>Equipment Needed: <\/strong>None<\/li>\n\n\n\n<li><strong>Plank Variations\/Session:<\/strong> Five<\/li>\n\n\n\n<li><strong>Rest between rounds:<\/strong> 1-minute<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Complete Schedule<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Plank Jacks<\/li>\n\n\n\n<li>15-sec Mountain Climbing<\/li>\n\n\n\n<li>20 Side Plank Hip Dips (10\/side)<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>Three rounds<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Crossbody Mountain Climbing<\/li>\n\n\n\n<li>12 <a href=\"https:\/\/www.youtube.com\/watch?v=6VCUrTHEqgg\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=6VCUrTHEqgg\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Side Plank Knee to Elbow<\/strong><\/a> (6 on each side)<\/li>\n\n\n\n<li>45-sec Crouch Hover Plank<\/li>\n\n\n\n<li>30-sec <a href=\"https:\/\/youtu.be\/4tzTKjuTOvg\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/4tzTKjuTOvg\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Twisting Plank<\/strong><\/a> (8-10 twists per side)<\/li>\n\n\n\n<li>45-sec Dolphin Plank<\/li>\n\n\n\n<li>Three rounds<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Forearm to High Planks<\/li>\n\n\n\n<li>20 <a href=\"https:\/\/www.youtube.com\/watch?v=a_xv5AJkWWU\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=a_xv5AJkWWU\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Reverse Plank Single Leg Raise<\/strong><\/a> (10 reps on each side)<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>40-sec <a href=\"https:\/\/youtu.be\/7miuRGdgJmA\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/7miuRGdgJmA\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Adductor Side Plank<\/strong><\/a> (20-sec\/side)<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>Three rounds<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20-sec <a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#7_Rocking_plank\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Rocking Plank<\/strong><\/a><\/li>\n\n\n\n<li>20 <a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#11_Side_Plank_Leg_Raise\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Side Plank Straight Leg Raises<\/strong><\/a> (10 reps\/side)<\/li>\n\n\n\n<li>20 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=LNcpxsUOj1Q\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=LNcpxsUOj1Q\" target=\"_blank\" rel=\"noreferrer noopener\">Plank with Leg Lifts<\/a><\/strong> (10 reps on each leg)<\/li>\n\n\n\n<li>30-sec Decline Forearm Plank<\/li>\n\n\n\n<li>20 Side Plank Front Kicks (10 reps on each side)<\/li>\n\n\n\n<li>Three rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-sec <a href=\"https:\/\/youtu.be\/dcnbWHs4xuk\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/dcnbWHs4xuk\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Circular Plank<\/strong><\/a><\/li>\n\n\n\n<li>20 Side Plank Torso Twists (10 reps\/side)<\/li>\n\n\n\n<li>30-sec Spider Crawl Plank<\/li>\n\n\n\n<li>12 <a href=\"https:\/\/youtu.be\/kyhglKHEzxA\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/kyhglKHEzxA\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plank to Kick Through<\/strong><\/a> (6 per side)<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>Repeat two more times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-sec <a href=\"https:\/\/youtu.be\/_16YRVnTeh8\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/_16YRVnTeh8\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plank Trench Crawl<\/strong><\/a><\/li>\n\n\n\n<li>30-sec <a href=\"https:\/\/youtu.be\/foAdv2yFhlU\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/foAdv2yFhlU\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Rolling Side Plank<\/strong><\/a> (15-sec\/side)<\/li>\n\n\n\n<li>1-min <a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#15_Extended_Plank\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Extended Plank<\/strong><\/a><\/li>\n\n\n\n<li>1-min <strong><a href=\"https:\/\/youtu.be\/hffjRd86Zno\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/hffjRd86Zno\" target=\"_blank\" rel=\"noreferrer noopener\">High Plank Side Walk<\/a><\/strong><\/li>\n\n\n\n<li>20-sec Forearm Side Plank on each side<\/li>\n\n\n\n<li>Four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min <a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#18_Single-leg_Modified_plank\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Single-Leg Modified plank<\/strong><\/a> (30-sec\/leg)<\/li>\n\n\n\n<li>20 <strong><a href=\"https:\/\/youtu.be\/w0NOS2uezrs\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/w0NOS2uezrs\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Knee to Elbow<\/a><\/strong> (10 reps\/side)<\/li>\n\n\n\n<li>15 <a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#23_Push-ups_to_Plank\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Push-ups to Plank<\/strong><\/a><\/li>\n\n\n\n<li>20-sec Decline Side Plank on each side<\/li>\n\n\n\n<li>1-min Decline Front Plank<\/li>\n\n\n\n<li>Four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 8<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#20_Bird_dog_plank\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bird Dog Plank<\/strong><\/a> (five reps on each side with 10 seconds of hold per rep)<\/li>\n\n\n\n<li>20 Plank Drags (10 per side)<\/li>\n\n\n\n<li>30-sec <a href=\"https:\/\/youtu.be\/foAdv2yFhlU\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/foAdv2yFhlU\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Salsa Plank<\/strong><\/a><\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>1-min <strong><a href=\"https:\/\/youtu.be\/omcxYSiUg5M\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/omcxYSiUg5M\" target=\"_blank\" rel=\"noreferrer noopener\">Copenhagen Plank<\/a><\/strong> (30 seconds on each side)<\/li>\n\n\n\n<li>Four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 9<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min <strong><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#21_Single_Arm_Modified_Plank\" target=\"_blank\" rel=\"noreferrer noopener\">Single Arm Modified Plank<\/a><\/strong> (30-sec per side)<\/li>\n\n\n\n<li>1-min Swiss Ball\/Elevated Forearm Plank<\/li>\n\n\n\n<li>1-min <a href=\"https:\/\/youtu.be\/bmb83kVZlYw\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/bmb83kVZlYw\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Adductor Plank Knee to Elbow<\/strong><\/a> (10 to 15 tucks per side)<\/li>\n\n\n\n<li>20 Bodyweight Renegade Rows (10 reps on each side)<\/li>\n\n\n\n<li>20 <strong><a href=\"https:\/\/www.youtube.com\/watch?v=3gWaJy78F3E\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=3gWaJy78F3E\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Toe Tap<\/a><\/strong> (10 reps\/side)<\/li>\n\n\n\n<li>Four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 10<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min <a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#22_Moving_Plank\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Moving Plank<\/strong><\/a><\/li>\n\n\n\n<li>Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)<\/li>\n\n\n\n<li>20-sec <a href=\"https:\/\/youtu.be\/2YLxjHt6EdQ\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/2YLxjHt6EdQ\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Starfish Side Plank<\/strong><\/a> on each side<\/li>\n\n\n\n<li>20 Extended Plank Shoulder Taps<\/li>\n\n\n\n<li>16 <a href=\"https:\/\/youtu.be\/-ruAdV34H54\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/-ruAdV34H54\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Side Plank Reach Through<\/strong><\/a> (8 reps\/side)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 11<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Plank Jacks<\/li>\n\n\n\n<li>15-sec Mountain Climbing<\/li>\n\n\n\n<li>20 Side Plank Hip Dips (10\/side)<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>Three rounds<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 12<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Crossbody Mountain Climbing<\/li>\n\n\n\n<li>12 Side Plank Knee to Elbow (6 on each side)<\/li>\n\n\n\n<li>45-sec Crouch Hover Plank<\/li>\n\n\n\n<li>30-sec Twisting Plank (8-10 twists per side)<\/li>\n\n\n\n<li>45-sec Dolphin Plank<\/li>\n\n\n\n<li>Three rounds<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 13<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Forearm to High Planks<\/li>\n\n\n\n<li>20 Reverse Plank Single Leg Raise (10 reps on each side)<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>40-sec Adductor Side Plank (20-sec\/side)<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>Three rounds<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 14<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20-sec Rocking Plank<\/li>\n\n\n\n<li>20 Side Plank Straight Leg Raises (10 reps\/side)<\/li>\n\n\n\n<li>20 Plank with Leg Lifts (10 reps on each leg)<\/li>\n\n\n\n<li>30-sec Decline Forearm Plank<\/li>\n\n\n\n<li>20 Side Plank Front Kicks (10 reps on each side)<\/li>\n\n\n\n<li>Three rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 15<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-sec Circular Plank<\/li>\n\n\n\n<li>20 Side Plank Torso Twists (10 reps\/side)<\/li>\n\n\n\n<li>30-sec Spider Crawl Plank<\/li>\n\n\n\n<li>12 Plank to Kick Through (6 per side)<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>Repeat two more times.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 16<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-sec Plank Trench Crawl<\/li>\n\n\n\n<li>30-sec Rolling Side Plank (15-sec\/side)<\/li>\n\n\n\n<li>1-min Extended Plank<\/li>\n\n\n\n<li>1-min High Plank Side Walk<\/li>\n\n\n\n<li>20-sec Forearm Side Plank on each side<\/li>\n\n\n\n<li>Four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 17<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min Single-Leg Modified plank (30-sec\/leg)<\/li>\n\n\n\n<li>20 Side Plank Knee to Elbow (10 reps\/side)<\/li>\n\n\n\n<li>15 Push-ups to Plank<\/li>\n\n\n\n<li>20-sec Decline Side Plank on each side<\/li>\n\n\n\n<li>1-min Decline Front Plank<\/li>\n\n\n\n<li>Four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 18<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)<\/li>\n\n\n\n<li>20 Plank Drags (10 per side)<\/li>\n\n\n\n<li>30-sec Salsa Plank<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>1-min Copenhagen Plank (30 seconds on each side)<\/li>\n\n\n\n<li>Four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 19<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min Single Arm Modified Plank (30-sec per side)<\/li>\n\n\n\n<li>1-min Swiss Ball\/Elevated Forearm Plank<\/li>\n\n\n\n<li>1-min Adductor Plank Knee to Elbow (10 to 15 tucks per side)<\/li>\n\n\n\n<li>20 Bodyweight Renegade Rows (10 reps on each side)<\/li>\n\n\n\n<li>20 Side Plank Toe Tap (10 reps\/side)<\/li>\n\n\n\n<li>Four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 20<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min Moving Plank<\/li>\n\n\n\n<li>Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)<\/li>\n\n\n\n<li>20-sec Starfish Side Plank on each side<\/li>\n\n\n\n<li>20 Extended Plank Shoulder Taps<\/li>\n\n\n\n<li>16 Side Plank Reach Through (8 reps\/side)<\/li>\n\n\n\n<li>Four rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 21<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Plank Jacks<\/li>\n\n\n\n<li>15-sec Mountain Climbing<\/li>\n\n\n\n<li>20 Side Plank Hip Dips (10\/side)<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>Five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 22<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Crossbody Mountain Climbing<\/li>\n\n\n\n<li>12 Side Plank Knee to Elbow (6 on each side)<\/li>\n\n\n\n<li>45-sec Crouch Hover Plank<\/li>\n\n\n\n<li>30-sec Twisting Plank (8-10 twists per side)<\/li>\n\n\n\n<li>45-sec Dolphin Plank<\/li>\n\n\n\n<li>Five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 23<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Forearm to High Planks<\/li>\n\n\n\n<li>20 Reverse Plank Single Leg Raise (10 reps on each side)<\/li>\n\n\n\n<li>20 Shoulder Taps (10\/side)<\/li>\n\n\n\n<li>40-sec Adductor Side Plank (20-sec\/side)<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>Five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 24<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20-sec Rocking Plank<\/li>\n\n\n\n<li>20 Side Plank Straight Leg Raises (10 reps\/side)<\/li>\n\n\n\n<li>20 Plank with Leg Lifts (10 reps on each leg)<\/li>\n\n\n\n<li>30-sec Decline Forearm Plank<\/li>\n\n\n\n<li>20 Side Plank Front Kicks (10 reps on each side)<\/li>\n\n\n\n<li>Five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 25<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-sec Circular Plank<\/li>\n\n\n\n<li>20 Side Plank Torso Twists (10 reps\/side)<\/li>\n\n\n\n<li>30-sec Spider Crawl Plank<\/li>\n\n\n\n<li>12 Plank to Kick Through (6 per side)<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>Five rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 26<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-sec Plank Trench Crawl<\/li>\n\n\n\n<li>30-sec Rolling Side Plank (15-sec\/side)<\/li>\n\n\n\n<li>1-min Extended Plank<\/li>\n\n\n\n<li>1-min High Plank Side Walk<\/li>\n\n\n\n<li>20-sec Forearm Side Plank on each side<\/li>\n\n\n\n<li>Six rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 27<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min Single-Leg Modified plank (30-sec\/leg)<\/li>\n\n\n\n<li>20 Side Plank Knee to Elbow (10 reps\/side)<\/li>\n\n\n\n<li>15 Push-ups to Plank<\/li>\n\n\n\n<li>20-sec Decline Side Plank on each side<\/li>\n\n\n\n<li>1-min Decline Front Plank<\/li>\n\n\n\n<li>Six rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 28<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)<\/li>\n\n\n\n<li>20 Plank Drags (10 per side)<\/li>\n\n\n\n<li>30-sec Salsa Plank<\/li>\n\n\n\n<li>1-min Forearm Front Plank<\/li>\n\n\n\n<li>1-min Copenhagen Plank (30 seconds on each side)<\/li>\n\n\n\n<li>Six rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 29<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min Single Arm Modified Plank (30-sec per side)<\/li>\n\n\n\n<li>1-min Swiss Ball\/Elevated Forearm Plank<\/li>\n\n\n\n<li>1-min Adductor Plank Knee to Elbow (10 to 15 tucks per side)<\/li>\n\n\n\n<li>20 Bodyweight Renegade Rows (10 reps on each side)<\/li>\n\n\n\n<li>20 Side Plank Toe Tap (10 reps\/side)<\/li>\n\n\n\n<li>Six rounds for time.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 30<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-min Moving Plank<\/li>\n\n\n\n<li>Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)<\/li>\n\n\n\n<li>20-sec Starfish Side Plank on each side<\/li>\n\n\n\n<li>20 Extended Plank Shoulder Taps<\/li>\n\n\n\n<li>16 Side Plank Reach Through (8 reps\/side)<\/li>\n\n\n\n<li>Six rounds for time.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Plank Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-a2b59e91-af9d-482a-a5ef-587f0b54f842\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/30-Day-Plank-Workout-Challenge.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">30-Day-Plank-Workout-Challenge<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/30-Day-Plank-Workout-Challenge.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-a2b59e91-af9d-482a-a5ef-587f0b54f842\" download>Download<\/a><\/div>\n\n\n\n<p>Download the PDF and give this a try. You can also make as many changes to this routine as you want. For example, you can increase or decrease the number of exercises, rounds, and rest time between them.<\/p>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Related Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img decoding=\"async\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/30-Day-Ab-and-Squat-Challenge.jpg\" alt=\"30 Day Ab and Squat Challenge\" title=\"30 Day Ab and Squat Challenge\"\/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/30-day-ab-and-squat-challenge-with-pdf\" data-type=\"post\" data-id=\"19661\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>30-Day Ab and Squat Challenge to Tone Your Body<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/30-Day-Cardio-Workout-Plan.jpg\" alt=\"30 Day Cardio Workout Plan\" title=\"30 Day Cardio Workout Plan\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/30-Day-Cardio-Workout-Plan.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/30-Day-Cardio-Workout-Plan-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/30-Day-Cardio-Workout-Plan-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a 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https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/30-Day-Tabata-Challenge-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/30-Day-Tabata-Challenge-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/free-30-day-tabata-challenge-with-pdf\" data-type=\"post\" data-id=\"12525\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Free 30-Day Tabata Challenge to Level Up Your Fitness<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-379f8ef0\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Squats-and-Lunges-Workout-Plan.jpg\" alt=\"Squats and Lunges Workout Plan\" title=\"Squats and Lunges Workout Plan\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Squats-and-Lunges-Workout-Plan.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Squats-and-Lunges-Workout-Plan-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Squats-and-Lunges-Workout-Plan-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3d9cf519 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/30-day-squats-and-lunges-workout-plan-and-pdf\" data-type=\"post\" data-id=\"19654\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>30-Day Squats and Lunges Workout Plan with PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13c6caea\"><div class=\"gb-container gb-container-13c6caea\">\n\n<figure class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/30-Minute-Dumbbell-Workout.jpg\" alt=\"30 Minute Dumbbell Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/30-Minute-Dumbbell-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/30-Minute-Dumbbell-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/30-Minute-Dumbbell-Workout-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" title=\"\"><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/30-minute-dumbbell-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"21772\" rel=\"noreferrer noopener\">30-Minute Dumbbell Workout Plan to Shape Your Body<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Stretching-Routine-Summary.jpg\" alt=\"Full Body Stretching Routine Summary\" title=\"Full Body Stretching Routine Summary\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Stretching-Routine-Summary.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Stretching-Routine-Summary-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Stretching-Routine-Summary-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Full-Body-Stretching-Routine-Summary-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/30-day-full-body-stretching-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13150\" rel=\"noreferrer noopener\">30 Day Full Body Stretching Routine to Get Flexible<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed an easy-to-follow and effective planking workout schedule that will reinforce your abdominal muscles and help reveal six-pack abs over time. The solid and defined midsection improves the aesthetic, promotes athletic performance and correct posture, and minimizes the risk of low back injuries. If you want to bolster your midsection while challenging your core &#8230; <a title=\"Best 30 Day Plank Workout Routine to Sculpt Your Abs w\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/30-day-plank-workout-routine-with-pdf\" aria-label=\"Read more about Best 30 Day Plank Workout Routine to Sculpt Your Abs w\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21813,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[170],"tags":[384,505],"class_list":["post-21767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-ab-workout","tag-core-workout","tag-plank-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21767","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=21767"}],"version-history":[{"count":15,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21767\/revisions"}],"predecessor-version":[{"id":21818,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21767\/revisions\/21818"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21813"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=21767"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=21767"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=21767"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}