30 Day Core Challenge (Days 1 – 4) Four Position Planks

As I said in my FB post, we’re down to the 30-day count-down to Marine Corps Marathon. I plan on fine tuning some of the training that I’ve been doing this season starting with my core. I am challenging you guys to do this with me! These are quick exercises and will change every so many days.

I’m starting with Four Position Planks, or what I’d like to call Round the World Planks.

Please excuse the quality of my photos. My cat insisted on being in the pictures, so after many takes we finally took some without his big ol’ butt in the way.

Routine (beginners)

Start with Plank 1, hold for 15-20 seconds, immediately move to Plank 2, then 3, then 4 holding each position 15 – 20 seconds. If 15 -20 seconds is too much for now, do what you can and then try to hold it just another second or two more the next day.

Routine (intermediate)

Start with Plank 1, hold for 30-45 seconds, immediately move to Plank 2, then 3, then 4 holding each position 30-45 seconds. Repeat for two rounds

Proper Positioning Notes:

  • Make sure your shoulder is directly over your elbow. I have weak shoulders, so I tend to lean forward or backward. This causes additional strain, so please don’t do that. I’m getting better, but my trainer helps keep me in check.
  • Your hips should be in line with the rest of your body so that you can draw a straight diagonal line from your back to your heels. No peeks (butt up in the air) or valleys (hips hanging low).

Position 1 – Regular Plank


Position 2 – Side Plank (you can put your up in the air for additional balance)


Position 3 – Supine Plank or Reverse Plank (if needed, bend your knees) Make sure you keep your hips up.


Position 4 – Side Plank (other side, of course)


Ok…let’s get this started!

7 thoughts on “30 Day Core Challenge (Days 1 – 4) Four Position Planks

  1. Never done a challenge, let alone a plank challenge, but hey, it speaks to me, so I’ll be right along with you! Good luck on MCM; I have so long until my own race, it doesn’t feel real yet – but I’m training like it is!

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