{"id":6453,"date":"2022-11-07T07:00:00","date_gmt":"2022-11-07T06:00:00","guid":{"rendered":"https:\/\/rockyourgoal.de\/?page_id=6453"},"modified":"2025-02-10T14:17:16","modified_gmt":"2025-02-10T13:17:16","slug":"plank-your-day","status":"publish","type":"page","link":"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/plank-your-day\/","title":{"rendered":"Plank your Day - One minute planking"},"content":{"rendered":"

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. <\/p>\n\n\n\n

Sogenannte „Plank Challenges“ gibt es sehr viele und Du erinnerst Dich bestimmt an die Anfangszeit von Instagram, als Menschen auf der ganzen Welt an unm\u00f6glichen Orten eine Planke gemacht haben und sich dabei fotografieren lie\u00dfen. <\/p>\n\n\n\n

This resulted in great pictures, such as a plank in front of the Eiffel Tower or on a mountain top in the Himalayas. <\/p>\n\n\n\n

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. <\/p>\n\n\n

\n
\"\"
Planking is even more fun with two people!<\/figcaption><\/figure>\n<\/div>\n\n\n

Regeln der „Plank your Day“ Challenge<\/h2>\n\n\n\n

Du hast bei uns zwei M\u00f6glichkeiten der „Plank your Day Challenge<\/em>„. <\/p>\n\n\n\n

Plank your Day „Basic“<\/h3>\n\n\n\n

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). <\/p>\n\n\n\n

Plank your Day „Pro“<\/h3>\n\n\n\n

Bei unserer „Pro“-Version beginnst Du am ersten Tag des 30-Tages-Zeitraumes mit einer Minute Planke und erh\u00f6hst das Ganze dann t\u00e4glich um 10 Sekunden. Dabei musst Du die Planke nicht am St\u00fcck machen, sondern es z\u00e4hlen die Gesamtsekunden. Aber forder Dich! Vielleicht schaffst Du es auch am St\u00fcck. <\/p>\n\n\n\n

Life Score-Points for the Plank your Day Challenge<\/h2>\n\n\n
\n
\"\"<\/a>
Hol Dir die sch\u00f6nen Murmeln oder die wertvollen Life-Score Punkte<\/figcaption><\/figure>\n<\/div>\n\n\n

Of course, you will also receive Life Score points from the Health section analogous to the following table<\/p>\n\n\n\n

Logo<\/strong><\/td>Name of the Challenge<\/strong><\/td>Life-Score Points<\/strong><\/td>Notes<\/strong><\/td><\/tr>
\"\"<\/td>Plank your Day „Basic“<\/td>10<\/td>F\u00fcr den ersten Monat bekommst Du 10 Life-Score Points<\/td><\/tr>
\"\"<\/td>Plank your Day „pro“<\/td>5<\/td>F\u00fcr jeden weiteren Monat bekommst Du 5 Life-Score Punkte<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Murmel f\u00fcr die Plank your Day Challenge<\/h3>\n\n\n\n

F\u00fcr die Plank your Day Challenge kannst Du die wundersch\u00f6ne Murmel in gr\u00fcn bekommen.<\/p>\n\n\n\n