Plank

Challenge Details:

• Level 1: 1 minute / 20 points
• Level 2: 2 minutes / +20 points (40 total)
• Level 3: 3 minutes / +20 points (60 total)
• Level 4: 4 minutes / +20 points (80 total)
• Level 5: 5 minutes / +20 points (100 points total max)​

Warning

Avoid this challenge if you have high blood pressure, or shoulder, lower-back, or wrist pain.

Breaks

• Non-stop Challenge: There are no breaks in this challenge

Notes:

• You must complete full, unbroken minutes to earn points.
• Example: If you stop at 2:45, only 2 minutes count.
• Start at the longest hold you can maintain with perfect form.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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Low Plank

High Plank

How to Complete the Challenge:

• This challenge may be completed in either Low Plank (on your elbows) or High Plank (on your hands).
  
• Begin in a low plank (elbows under shoulders) or high plank (hands under shoulders).
• Keep your body straight from head to heels—no hip sagging or lifting.
• Brace your core, squeeze your glutes, and keep your neck neutral.
• Hold as long as possible with perfect form.

How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Bench Plank (High or Low)
• Easier: Modified Knee Plank

To earn points, you must complete the “Challenge” version correctly, not the practice versions.

Practice your chosen plank for 15 seconds and then build up your endurance by adding more time.

When you can perform strong hold for almost 1 minute, then you are ready for your 1st level tryout.

Bench Plank (High or Low):

• Place your forearms or hands on a bench and walk your feet back.
• Keep your body straight and core tight as you hold the plank.

Modified Knee Plank:

• Start on your elbows or hands with your knees on the floor.
• Maintain a straight line from shoulders to knees and hold firmly.