That’s whyShapeteamed up withKira Stokes, creator ofThe Stoked Method, to create this 30-day plank challenge.

How to Complete the 30-Day Plank Challenge

Ready to get started?

Keep coming back to the 30-day plank challenge each day to build a strong core.

The Ultimate 30-Day Plank Challenge for Your Strongest Core Ever

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But take a few deep breaths before starting and focus on your form.

You made it to week two of the 30-day plank challenge.

(We’ve included the instructions again in case you forget how they’re done.)

Day 1 Plank Challenge: Forearm Plank (Low Plank)

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Then, on days nine through 14, you’ll learn some new moves.

Much like last week, you’ll start with a plank challenge flowbut this week includes three moves.

Then, you’ll move into some new plank exercises for the rest of the week.

Day 2 Plank Challenge: Forearm Side Plank

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Celebrate the fact that you made it this far in the challenge, but keep pushing until the end.

Keep pushing, and don’t compromise your formyou’re almost there.

Day 3 Plank Challenge: Plank Hold

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Day 4 Plank Challenge: High Side Plank

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Day 5 Plank Challenge: Low Plank with Knee Taps

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Day 6 Plank Challenge: High Plank Shoulder Taps

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Day 7 Plank Challenge: Plank Up-Downs

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Day 9 Plank Challenge: Basic Triceps Push-Up

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Day 10 Plank Challenge: Low Plank with Hip Dips

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Day 11 Plank Challenge: Plank Jacks

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Day 12 Plank Challenge: Low Side Plank with Hip Dips

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Day 13 Plank Challenge: High Plank Knee to Opposite Elbow

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Day 14 Plank Challenge: Low Side Plank Knee to Same Side Elbow

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Day 16 Plank Challenge: Standard Wide Grip Push-Up

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Day 17 Plank Challenge: Crouching Panther Plank

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Day 18 Plank Challenge: Low Side Plank, Rotate, and Leg Lift

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Day 19 Plank Challenge: High Plank Reach

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Day 20 Plank Challenge: High Side Plank/Hip Dip/Leg Lift

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Day 21 Plank Challenge: Moving Lateral Panther Plank

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Day 23 Plank Challenge: Triceps Push-Up with Rotation

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Day 24 Plank Challenge: Towel Plank Rows

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Day 25 Plank Challenge: High Side Plank Thread/Leg Lift

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Day 26 Plank Challenge: Towel Plank Army Crawls

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Day 27 Plank Challenge: High Side Plank/Crunch/Toe Tap

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Day 28 Plank Challenge: Towel One-Legged High Plank Pull

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Day 30 Plank Challenge: Crouching Tiger Push-Ups

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