30 Day Plank Challenge: An Ultimate Routine for Sculpting Abs

  • Last Updated: June 29, 2026
Plank Workout Routine

Planking is not just an ab workout but a strong core builder. And trying a plank challenge is what many fitness enthusiasts want.

I’ve also tried an intense plank challenge a few years back when I was training at home. That’s when I’ve designed an easy-to-follow 30-day plank workout routine.

This program involves many plank variations that target the entire core muscles (abs, obliques, and lower back).1 Straight talk on planking – By Matthew Solan, Former Executive Editor, Harvard Men’s Health Watch

It will strengthen your abdominal muscles and help reveal six-pack abs over time.2 Amiruddin, Miftachul & Wiriawan, Oce & Muhammad, Muhammad. (2023). Strength and Balance Improvement with Plank Exercise Variations. COMPETITOR: Jurnal Pendidikan Kepelatihan Olahraga. 15. 282. 10.26858/cjpko.v15i2.47332.

The strong midsection promotes athletic performance, improves lifting, enhances posture, and minimizes the risk of low back injuries.3 Li, Guangye & Peng, Keshun. (2024). Core Muscle Training and Its Impact on Athletes’ Explosive Power. International Journal of Public Health and Medical Research. 1. 88-96. 10.62051/ijphmr.v1n3.13

Those who want to try a daily plank challenge should explore and try this routine, irrespective of their gender.

30 Day Plank Workout Routine: An Ultimate Challenge for a Strong Core

30 Day Plank Challenge Routine


This program involves performing plank exercises for 5 to 15 minutes daily for 30 days.

It requires no equipment other than an exercise mat.

It is based on circuit training, meaning it involves performing 3-4 plank variations back to back without resting.

Day 1

  • 10 Plank Jacks
  • 15-sec Mountain Climbing
  • 20 Side Plank Hip Dips (10/side)
  • 20 Shoulder Taps (10/side)
  • 1-min Forearm Front Plank
  • Three rounds

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

  • Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)
  • 20 Plank Drags (10 per side)
  • 30-sec Salsa Plank
  • 1-min Forearm Front Plank
  • 1-min Copenhagen Plank (30 seconds on each side)
  • Four rounds for time.

Day 9

Day 10

Day 11

  • 10 Plank Jacks
  • 15-sec Mountain Climbing
  • 20 Side Plank Hip Dips (10/side)
  • 20 Shoulder Taps (10/side)
  • 1-min Forearm Front Plank
  • Three rounds

Day 12

  • 15-sec Crossbody Mountain Climbing
  • 12 Side Plank Knee to Elbow (6 on each side)
  • 45-sec Crouch Hover Plank
  • 30-sec Twisting Plank (8-10 twists per side)
  • 45-sec Dolphin Plank
  • Three rounds

Day 13

  • 10 Forearm to High Planks
  • 20 Reverse Plank Single Leg Raise (10 reps on each side)
  • 20 Shoulder Taps (10/side)
  • 40-sec Adductor Side Plank (20-sec/side)
  • 1-min Forearm Front Plank
  • Three rounds

Day 14

  • 20-sec Rocking Plank
  • 20 Side Plank Straight Leg Raises (10 reps/side)
  • 20 Plank with Leg Lifts (10 reps on each leg)
  • 30-sec Decline Forearm Plank
  • 20 Side Plank Front Kicks (10 reps on each side)
  • Three rounds for time.

Day 15

  • 30-sec Circular Plank
  • 20 Side Plank Torso Twists (10 reps/side)
  • 30-sec Spider Crawl Plank
  • 12 Plank to Kick Through (6 per side)
  • 1-min Forearm Front Plank
  • Repeat two more times.

Day 16

  • 30-sec Plank Trench Crawl
  • 30-sec Rolling Side Plank (15-sec/side)
  • 1-min Extended Plank
  • 1-min High Plank Side Walk
  • 20-sec Forearm Side Plank on each side
  • Four rounds for time.

Day 17

  • 1-min Single-Leg Modified plank (30-sec/leg)
  • 20 Side Plank Knee to Elbow (10 reps/side)
  • 15 Push-ups to Plank
  • 20-sec Decline Side Plank on each side
  • 1-min Decline Front Plank
  • Four rounds for time.

Day 18

  • Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)
  • 20 Plank Drags (10 per side)
  • 30-sec Salsa Plank
  • 1-min Forearm Front Plank
  • 1-min Copenhagen Plank (30 seconds on each side)
  • Four rounds for time.

Day 19

  • 1-min Single Arm Modified Plank (30-sec per side)
  • 1-min Swiss Ball/Elevated Forearm Plank
  • 1-min Adductor Plank Knee to Elbow (10 to 15 tucks per side)
  • 20 Bodyweight Renegade Rows (10 reps on each side)
  • 20 Side Plank Toe Tap (10 reps/side)
  • Four rounds for time.

Day 20

  • 1-min Moving Plank
  • Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)
  • 20-sec Starfish Side Plank on each side
  • 20 Extended Plank Shoulder Taps
  • 16 Side Plank Reach Through (8 reps/side)
  • Four rounds for time.

Day 21

  • 10 Plank Jacks
  • 15-sec Mountain Climbing
  • 20 Side Plank Hip Dips (10/side)
  • 20 Shoulder Taps (10/side)
  • 1-min Forearm Front Plank
  • Five rounds for time.

Day 22

  • 15-sec Crossbody Mountain Climbing
  • 12 Side Plank Knee to Elbow (6 on each side)
  • 45-sec Crouch Hover Plank
  • 30-sec Twisting Plank (8-10 twists per side)
  • 45-sec Dolphin Plank
  • Five rounds for time.

Day 23

  • 10 Forearm to High Planks
  • 20 Reverse Plank Single Leg Raise (10 reps on each side)
  • 20 Shoulder Taps (10/side)
  • 40-sec Adductor Side Plank (20-sec/side)
  • 1-min Forearm Front Plank
  • Five rounds for time.

Day 24

  • 20-sec Rocking Plank
  • 20 Side Plank Straight Leg Raises (10 reps/side)
  • 20 Plank with Leg Lifts (10 reps on each leg)
  • 30-sec Decline Forearm Plank
  • 20 Side Plank Front Kicks (10 reps on each side)
  • Five rounds for time.

Day 25

  • 30-sec Circular Plank
  • 20 Side Plank Torso Twists (10 reps/side)
  • 30-sec Spider Crawl Plank
  • 12 Plank to Kick Through (6 per side)
  • 1-min Forearm Front Plank
  • Five rounds for time.

Day 26

  • 30-sec Plank Trench Crawl
  • 30-sec Rolling Side Plank (15-sec/side)
  • 1-min Extended Plank
  • 1-min High Plank Side Walk
  • 20-sec Forearm Side Plank on each side
  • Six rounds for time.

Day 27

  • 1-min Single-Leg Modified plank (30-sec/leg)
  • 20 Side Plank Knee to Elbow (10 reps/side)
  • 15 Push-ups to Plank
  • 20-sec Decline Side Plank on each side
  • 1-min Decline Front Plank
  • Six rounds for time.

Day 28

  • Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)
  • 20 Plank Drags (10 per side)
  • 30-sec Salsa Plank
  • 1-min Forearm Front Plank
  • 1-min Copenhagen Plank (30 seconds on each side)
  • Six rounds for time.

Day 29

  • 1-min Single Arm Modified Plank (30-sec per side)
  • 1-min Swiss Ball/Elevated Forearm Plank
  • 1-min Adductor Plank Knee to Elbow (10 to 15 tucks per side)
  • 20 Bodyweight Renegade Rows (10 reps on each side)
  • 20 Side Plank Toe Tap (10 reps/side)
  • Six rounds for time.

Day 30

  • 1-min Moving Plank
  • Bird Dog Plank (five reps on each side with 10 seconds of hold per rep)
  • 20-sec Starfish Side Plank on each side
  • 20 Extended Plank Shoulder Taps
  • 16 Side Plank Reach Through (8 reps/side)
  • Six rounds for time.

Download This Plank Challenge PDF

30-Day-Plank-Workout-ChallengeDownload


Save this PDF for free. You can also make as many changes to this routine as you want. For example, you can increase or decrease the number of exercises, rounds, and rest time between them.

Frequently Asked Questions (FAQs)

Does This Plank Routine Help Me Lose Weight?

No, it won’t help you lose weight, but it will strengthen your core and increase your stamina. If you want to lose weight and improve your shape, follow a low-calorie meal plan, increase physical activity, and include weight lifting in your program.

Will It Help Me Build Six Packs?

It will bolster your midsection and increase core endurance, but it can’t reveal your six-pack abs. You need to lower your body fat percentage to uncover your rectus abdominis, aka the six-pack muscles.

What’s The Best Time to Do This Plank Challenge?

Any time of the day can work for you as long as you stay consistent. However, avoid doing it after meals. I recommend you do the plank on an empty stomach in the morning or evening.

What if My Abs Don’t Recover from Previous Sessions?

You can do a few things when it happens. First, reduce the session time from 15 to 10 or 10 to 5 minutes. Second, take a full day off and continue with the next day’s routine. And the third, take a day off and merge the workouts of the missed day with the new day.

References

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
Instagram X-twitter
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Learn more about me
Instagram X-twitter
Subscribe
Notify of
guest

This site uses Akismet to reduce spam. Learn how your comment data is processed.

0 Comments
Oldest
Newest Most Voted

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

Recent Posts

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search