Looking for a fun core work out to try on your new Vew-Do Balance board? Take up our 30 Day Balance Board Plank Challenge and use just your bodyweight and balance board to tone up and push your core muscles to the max.

Most fitness experts will agree that holding a plank for over 120 seconds straight doesn't do any good. This is why some of the routines that have you hold for 300 seconds or more are tests of will and less about fitness. Repeated shorter isometric holds provide better quality muscular contractions, better form, and you just get more out of it. You'll be seeing some impressive results in just 30 days if you add the workout plan below to your workout routine.

Board Used: LoveYourBrain x Vew-Do Rehab System - The cork mat and foam teeter make for a very comfortable workout. You can use any of the other boards in the line, the Pickle and Butter NUB work well for high planks, but you may need to put a towel over the grip if you are using a low plank.

Before you start, test yourself and see how long you can hold a plank with good form on the balance board.

Tip: You can do the exercise below in a plank (arms extended like a push up) or low plank (elbows bent as shown above). For a fun variation to challenge your stability, try lifting one leg off the ground. Be sure to keep good form and alternate legs when needed.

 

Day 1: Beginner hold for 10 seconds x 3 Sets, Rest 45 seconds | Advanced hold for 30 seconds x 3 Sets, Rest 45 seconds
Day 2: Beginner hold for 10 seconds x 3 Sets, Rest 45 seconds | Advanced hold for 30 seconds x 3 Sets, Rest 45 seconds

Day 3: Rest

Day 4: Beginner hold for 10 seconds x 3 Sets, Rest 45 seconds | Advanced hold for 30 seconds x 3 Sets, Rest 45 seconds
Day 5: Beginner hold for 10 seconds x 3 Sets, Rest 45 seconds | Advanced hold for 30 seconds x 3 Sets, Rest 45 seconds

Day 6: Rest

Day 7: Test yourself again, can you hold good form longer now?
Day 8: Beginner hold for 15 seconds x 5 Sets, Rest 45 seconds | Advanced hold for 35 seconds x 5 Sets, Rest 45 seconds
Day 9: Beginner hold for 15 seconds x 4 Sets, Rest 45 seconds | Advanced hold for 35 seconds x 4 Sets, Rest 45 seconds
Day 10: Beginner hold for 20 seconds x 6 Sets, Rest 60 seconds | Advanced hold for 40 seconds x 6 Sets, Rest 60 seconds

Day 11: Rest

Day 12: Beginner hold for 25 seconds x 4 Sets, Rest 45 seconds | Advanced hold for 45 seconds x 4 Sets, Rest 45 seconds

Day 13: Rest

Day 14: Test yourself, try and keep good plank form and go for it.
Day 15: Beginner hold for 30 seconds x 5 Sets, Rest 45 seconds | Advanced hold for 50 seconds x 5 Sets, Rest 45 seconds
Day 16: Beginner hold for 35 seconds x 5 Sets, Rest 60 seconds | Advanced hold for 55 seconds x 5 Sets, Rest 60 seconds

Day 17: Rest

Day 18: Beginner hold for 25 seconds x 5 Sets, Rest 60 seconds | Advanced hold for 45 seconds x 5 Sets, Rest 60 seconds
Day 19: Beginner hold for 40 seconds x 6 Sets, Rest 60 seconds | Advanced hold for 60 seconds x 8 Sets, Rest 60 seconds

Day 20: Rest

Day 21: Test yourself. Look how far you've come so far!
Day 22: Beginner hold for 45 seconds x 5 Sets, Rest 60 seconds | Advanced hold for 65 seconds x 5 Sets, Rest 60 seconds
Day 23: Beginner hold for 30 seconds x 3 Sets, Rest 45 seconds | Advanced hold for 45 seconds x 3 Sets, Rest 45 seconds
Day 24: Beginner hold for 50 seconds x 2 Sets, Rest 60 seconds | Advanced hold for 70 seconds x 2 Sets, Rest 60 seconds

Day 25: Rest

Day 26: Beginner hold for 55 seconds x 3 Sets, Rest 90 seconds | Advanced hold for 75 seconds x 3 Sets, Rest 90 seconds

Day 27: Rest

Day 28: Beginner hold for 25 seconds x 6 Sets, Rest 60 seconds | Advanced hold for 40 seconds x 6 Sets, Rest 60 seconds

Day 29: Rest

Day 30: Congratulate yourself, you stuck with it! Now test your time and compare it to what we started with.

 

About Manchester Gym
Located in the Green Mountains of Vermont, The Manchester Gym is the place to be for all your fitness and balance training needs. They offer personal training to get you on the right path, group fitness classes like Zumba, Cardio Boot Camp, Yoga and more; plus they have an impressive weight room with state-of-the-art equipment.