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How to Run a 30-Day Plank Challenge… Sub30 Style!

May 4, 2022
2 minute read

Last Updated: March 06, 2024

Have you ever wanted to introduce a 30-Day Plank Challenge to your clients but didn’t know where to begin? Well, look no further, as the team at Sub30 Core has you covered.

We have created 3 different 30-Day Plank Challenges to suit different fitness levels and core strengths:




By the end of the 30 Days, the aim will be to hold a non-stop Plank for 2 minutes (Beginners), 5 minutes (Intermediate) or 10mins (Advanced)

Before that let’s look at the benefits of what we consider the number one core exercise.

Plank Benefits

There are hundreds of effective core-based exercises you can do to build your core region. But in our opinion, the Plank is the most effective all-around core exercise.

There are 8 reasons why we love this exercise:

  1. Improves your posture.
  2. Increases your flexibility.
  3. Activates all your muscle groups.
  4. Easy to modify.
  5. Muscle definition.
  6. Strengthens your back.
  7. Better balance, coordination, and movement.

That’s only 7 benefits.

The 8th deserves its own mention because it’s the main reason why this exercise is so highly rated.

8. The Plank will strengthen your core safely.

Other effective core exercises can come with some potential risks and issues. The Plank, when taught properly is a safe alternative that doesn’t involve continuous flexion of the spine or result in back pain.

The basic Plank position targets your deeper core muscles including the transversus abdominis, which is the building block of a strong and stable core. Another benefit of this exercise is that there are many different variations, many ways to increase the intensity and target different areas of your core.

30 Day Plank Challenge

There’s no better way to build a bond within a fitness business than a challenge. It’s a great way to bring your team closer together, improve fitness levels and create a sense of belonging and achievement.

The Sub30 team has produced a daily step-by-step guide on how to run a 30-Day Plank Challenge within your fitness business. It includes daily work times and rest days, and all done in an easy-to-understand PDF. The challenge can be conducted face-to-face or online.

You will find all 3 levels (Beginner/Intermediate/Advanced) below.


Sub30 Core Course

If you’d like to upskill in Core Training, at Sub30 we have a CEC course Bodyweight Essentials: Sub30 Core, which provides Fitness Professionals with the knowledge and a better understanding of the anatomy, the structure, and the science behind the core. 

The course is registered with

  • AUSactive / Fitness Australia: 9CECs
  • Physical Activity Australia: 3PDPs
  • REPS New Zealand: 5CPDs 

Sub30 Core was voted the number 1 most popular course with Fitness Education Online in 2021 and its creator Sean McCrory was awarded our Fitness Educator of the Year Award.

Come and see why over 2,000 trainers in 15 different countries are using Sub30 Core with their clients.

Ready to take your core training to the next level? Join the thousands of trainers worldwide who've enhanced their expertise with the Bodyweight Essentials: Sub30 Core course. Don't miss out on the opportunity to elevate your fitness training with this award-winning program. Enrol now and see the difference Sub30 Core can make in your professional development and clients' progress.

Click here to check out Bodyweight Essentials: Sub30 Core (9CECs)

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Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!


About The Author: Sean Mcrory
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