You've probably planked before. The plank strengthens your entire body, especially your upper and lower torso. Especially for people who sit a lot and for a long time, the plank is an excellent exercise to strengthen the back and keep it healthy.
So-called "Plank Challenges" abound and you probably remember the early days of Instagram, when people all over the world did a plank in impossible places and had their picture taken.
This resulted in great pictures, such as a plank in front of the Eiffel Tower or on a mountain top in the Himalayas.
To take advantage of the positive qualities of this exercise, we also decided to do a Plank Challenge and reward you with valuable Life Score points for it.
Rules of the "Plank your Day" Challenge
You have two options with us of "Plank your Day Challenge“.
Plank your Day “Basic”
In this challenge, you'll plan one minute every day for 30 days. Of course, you can continue this challenge after the 30 days. As soon as you have completed 30 days, you can collect your Life Score points from us (see table below).
Plank your Day “Pro”
With our "Pro" version, you start with one minute of plank on the first day of the 30-day period and then increase the whole thing by 10 seconds every day. You don't have to do the plank in one piece, but the total seconds count. But challenge yourself! Maybe you can do it all at once.
Life Score-Points for the Plank your Day Challenge
Of course, you will also receive Life Score points from the Health section analogous to the following table
| Logo | Name of the Challenge | Life-Score Points | Notes |
 | Plank your Day “Basic” | 3 | Für jeden weiteren Monat bekommst Du 1 Life-Score Punkt |
| Plank your Day “pro” | 5 | Für jeden weiteren Monat bekommst Du 2 Life-Score Punkte |
Marble(s) for the Plank your Day Challenge
For the Plank your Day Challenge, you can get the beautiful marble(s) in green. These have the following size:
- 3 Life-Score Punkte – Drei grüne Murmeln mit einem Durchmesser von 16mm
- 5 Life-Score Punkte – Eine grüne Murmel mit einem Durchmesser von 18mm
Wenn Du die Murmel und Life-Score-Punkte haben möchtest, dann lies bitte weiter…
How can you participate?
- Entscheide Dich welche der beiden Plank Challenges Du machen möchtest. Basic oder Pro? Wir raten Dir mit Basic zu beginnen und nach einem Monat auf Advanced umzusteigen.
- Dokumentier Deine gemachten Planks in einem Kalender. Wir vertrauen Dir, denn Du machst das für Dich. Aber trotzdem würden wir uns über ein Foto oder eine Bildschirmkopie Deines Kalenders freuen.
- Sobald Du 30 Tage lang die vorgegebene Anzahl an Planks gemacht hast, und die Life-Score Punkte und Murmeln haben möchtest, dann fülle das unten stehende Formular aus.
- Nun sind wir dran
Plank Challenge BASIC – Erfassung
Plank Challenge PRO – Erfassung
I believe that every person can change the world with their actions! Make your life through meaningful actions (challenges) to something special and lasting! Make yourself immortal!
We want to plant one million trees worldwide without begging for donations!Uwe Kauntz
A new challenge every Monday! Stay informed!
- Instagram: @timeless_challenge
- Facebook: Rockyourgoal
- Twitter: @goal_rock
The Plank your Day Challenge on social media
You can do your plank at home or in fancy places and post about it on social media and maybe encourage more people to do it.
The Plank your Day Challenge on Facebook
We invite you to join our group for an informal exchange about this challenge. Sport and health in Facebook.
- #timelesschallenge (show that you like this challenge)
- #tcplankyourday
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