30 DAYS of THANKS AND PLANKS – November Fitness Challenge

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Are you ready to Flourish with Fitness throughout the month of November? If so, then it’s time for 30 DAYS of THANKS and PLANKS

Why plank exercises?

Plank exercises strengthen the core. Core muscles help to support the body and allow us to use our arms and legs strongly and effectively. Strong core muscles form the foundation for good posture, coordination, and balance. All gross and fine motor skills rely on a stable core.

Remember to practice and encourage proper form with your children/students. Now let’s take a look at the challenge.

Part 1 of the challenge:

Choose 1 Timed Plank Exercise and 3 Counted Plank Exercises each day from the list of 10 plank variations below!

SCAN the QR CODE for a demonstration of each exercise.

Video demonstration of each plank variation

TIMED PLANK EXERCISES – Hold for at least 20 seconds. Increase time each day for your personal best.

  • High Plank (on hands)
  • Low Plank (on elbows)

COUNTED PLANK EXERCISES

  • Plank with Shoulder Touch – 10 repetitions each shoulder
  • Up Down Plank –10 repetitions
  • Alternating Arm Raise – 5 repetitions each arm
  • Plank Jacks – 10 repetitions
  • Knee to Outside Elbow Plank – 5 repetitions each leg
  • Alternating Toe Tap Plank – 10 repetitions each side
  • Plank Leg Raise – 10 repetitions each leg
  • Knee Tap Plank (Low plank) – 10 repetitions each knee

 

Thank you Jedd Austin (@jeddaustin) for your incredible videography/editing talent.

Part 2 of the challenge:

Think of something or someone you’re thankful for, and write it on the calendar each day. If you’re thankful for a person, go above and beyond by telling the person or by writing them a note.

Using the linked fitness calendar, write your initials for each day you complete the routine. At the end of the month, add up the total number of days completed, have your parents sign the bottom of the sheet, and return it to your PE teacher. Students completing at least 10 days will receive a certificate and toe token.

For an editable copy of the November Flourish with Fitness Challenge, click 30 DAYS of THANKS and PLANKS.

For a PDF copy of the November Flourish with Fitness Challenge (in case font does not work on the editable version) click 30 DAYS of THANKS and PLANKS pdf.

For an editable copy of the Award Certificate, click 30 Days Certificate.


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8 Comments on “30 DAYS of THANKS AND PLANKS – November Fitness Challenge

  1. This is great! Do you mind if I use it with my PE classes. I see there is an editable version. I teach at an elementary school in Huntington Beach, California. I follow you on twitter and your blog.

    • jcahill – I have been teaching physical education for 23 years. I began my career teaching in Washington, DC before moving to Atlanta, Georgia to teach at Trinity School. I have a passion for keeping kids healthy and moving during each PE lesson, and throughout their lives. I’m a firm believer that recess is a right and NOT a privilege. Please check out and join my Facebook group called Keeping Kids in Motion. I am happily married and have three beautiful children who are constantly KEEPING ME IN MOTION!
      jcahill

      Of course you can use it. I hope it works well. New challenge every month.

    • jcahill – I have been teaching physical education for 23 years. I began my career teaching in Washington, DC before moving to Atlanta, Georgia to teach at Trinity School. I have a passion for keeping kids healthy and moving during each PE lesson, and throughout their lives. I’m a firm believer that recess is a right and NOT a privilege. Please check out and join my Facebook group called Keeping Kids in Motion. I am happily married and have three beautiful children who are constantly KEEPING ME IN MOTION!
      jcahill

      That truly is quite the accomplishment.

  2. I am an adapted physical education teacher. Thank you for sharing your ideas. I look forward to seeing more and implementing them as I can!
    Laura

    • jcahill – I have been teaching physical education for 23 years. I began my career teaching in Washington, DC before moving to Atlanta, Georgia to teach at Trinity School. I have a passion for keeping kids healthy and moving during each PE lesson, and throughout their lives. I’m a firm believer that recess is a right and NOT a privilege. Please check out and join my Facebook group called Keeping Kids in Motion. I am happily married and have three beautiful children who are constantly KEEPING ME IN MOTION!
      jcahill

      Hi, Laura! Thank you for taking the time to make a comment. Words like your really motivate me. Greatly appreciated.

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