Since the squats challenge is completed, it’s time for a new challenge! Let’s all become pirates this week and be captains of our own ships.

That’s right! This week’s challenge is none other than THE PLANK.

Challenge #3: 3 sets of 45-seconds plank with 30 seconds rest in between each set. One set lasts for one 45-second plank.

WHY: Holding your body in the plank position targets your core muscles. Your abs, back, glutes and all the tiny stabilizer muscles are working hard to keep you balanced. It’s a much more effective core exercise than crunches because more muscle groups are working at once to keep your body stabilized.

HOW TO PLANK: If you don’t know what a plank is, here’s a great video tutorial. Don’t get too excited. I didn’t make the video nor am I in it. And, there are no pirates. It does, however, teach you perfect plank form.

DURATION: As usual, the challenge will run for a week, from Sunday, March 21 to Saturday, March 27. You should try to do the challenge 6 out of the 7 days.

Post your progress as I post mine. If you want to do a video blog about it, go for it! If you’re finding this challenge to easy, plank for a minute, 3 minutes, 10 minutes. If you’re finding this challenge too hard, plank for 20 seconds.

Now let’s go find our treasure (abs of steel)!

I’ll leave you with a song about pirates and rebelling against THE MAN:

 Set Your Goals - Mutiny!

Tagged as: challenge 3, pirates, planks

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