July Motivation: Plank Tour!
Our very popular January Plank Challenge is BACK with a summer edition. For those of you in the Northern Hemisphere, July is often a holiday month, which means a change of scenery and routine. This challenge is designed to fit right into this.
And if you’re in the Southern Hemisphere, I love that you are joining these challenges and hope your winter July brings a chance for a location change as well!
The Plank Tour challenge requires that you complete 8 plank sessions, each in a different location. Each plank session must be at least 2 minutes in total duration. Choose a duration that challenges you.
If you can go 2 minutes without a break, then make that happen. You can always up-scale to 3 or 4 minute planks. If you need to split up the 2 minutes into 2 or 3 attempts, that’s fine. I suggest aiming for a non-stop 2 minutes by the time you reach the 6th plank of the month.
I’ll leave it to you to see how creative and diverse you want to make the location selections. If you’re not traveling this month, choose locations preferably outside wherever you live. If you are traveling, plan out some planks in cool locations on your trip.
Please feel free to share photos of you planking OR your view from a plank in fun or interesting locations!
How to Plank
You may plank on your elbows, with locked out arms, or with any side plank variations. Make sure you keep your shoulders, hips and ankles in a straight line.
How to Join
Just ask to join this closed Facebook Group — for support and accountability. The support group on Facebook brings friendly and supportive people together from around the world.
Once you’re in, feel free to add any friends who want to join.
It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!
By the way, this whole thing is FREE — just good people coming together to support each other.
Check in on someone you haven’t talked with in a while to see how they are doing.
Helpful Tools & Ideas
Reminder and Accountability Apps: I use the iPhone app called Productive to remind me and keep accountable during our challenges. There are others as well. These apps are excellent for accountability.
May I join late? What is the deadline? You may join any time you want, including AFTER June. Really? Sure. It’s more fun to join during the month of the challenge though, especially at the start of the month. If you discover the challenge later in the month though and can make up the reps, then please go for it and join us!
How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at [email protected] or say hi on other social media channels (links in footer).
May I join the challenge, but start my own Facebook group for my gym, club, friends or community? Sure. I’d love to see you in the global group, so how about both?
I hope you join us!
— Coach Jeff
Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice, Hill Running: Survive & Thrive, Run Faster: Unlock Your Speed in 8 Weeks, Running Heavy, and UltraRunning: Coach’s Handbook. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio for more information, and please check out Jeff’s Coach & Author page on Facebook.