What's inside the plank challenge tracker
- Before You Start
- 30 Day Plan
- Choose Your Level
- 30 Day Tracker
- Plank Variations
- Results
- Notes
See every page
All 11 pages of the US Letter version, exactly as they print. Tap a page to see it larger.
- 1. Cover
- 2. This Tracker Belongs To
- 3. Contents
- 4. Before You Start
- 5. 30 Day Plan
- 6. Choose Your Level
- 7. 30 Day Tracker
- 8. Plank Variations
- 9. Results
- 10. Notes
- 11. Thank you page
Who this plank challenge tracker is for
This tracker is for anyone who wants a stronger core through a simple daily plank challenge. It suits beginners who can hold a plank for only a few seconds and fitter people who want to push to several minutes. A plank needs no equipment and only a small patch of floor, which makes it one of the easiest challenges to fit into a busy day. Watching your time grow on paper is a great motivator to keep going.
How to use your plank challenge tracker
Record your starting time, follow the plan and level, tick the tracker, try variations and record your results. Record your starting hold time on the start page so you can see how far you come. Choose a level and follow the daily plan, which slowly increases your hold time with rest days built in. Tick off each day on the tracker. When you feel ready, try side planks and other variations to work the whole core. Record your final results and compare them with your starting time, then set a new goal for the next challenge.
Formats included
A4 PDF
For printing in most of the world (210 × 297 mm).
US Letter PDF
For printing in the US and Canada (8.5 × 11 in).
Digital PDF
Hyperlinked tabs for tablets and PDF annotation apps.
Ready to start?
Free downloadPlank Challenge Tracker questions
Are there different levels?
Yes. Look for the "Choose Your Level" page in the 11-page plank challenge tracker. Every page is undated, so you can start any day and reprint a page whenever it fills up. Download it free, print only the pages you need and add more copies of any page later.
Can I try plank variations?
Yes. Look for the "Plank Variations" page in the 11-page plank challenge tracker. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Is it for beginners?
Yes. Other pages in the 11-page plank challenge tracker include "Before You Start", "30 Day Plan" and "Choose Your Level", so related notes stay together. Download it free, print only the pages you need and add more copies of any page later.
Is the Plank Challenge Tracker really free?
Yes, the Plank Challenge Tracker is completely free for personal use. Download the 11-page PDF without an account or email address, print it at home as often as you like and share the page link with friends. Matching bundles on our Etsy shop are optional and paid; this single planner stays free.
What size is the Plank Challenge Tracker?
The Plank Challenge Tracker comes in A4 (210 x 297 mm) and US Letter (8.5 x 11 inches), plus a hyperlinked digital PDF for tablets. Choose the file that matches the paper in your printer and print at Actual size or 100%, so nothing is cut off. Both paper sizes have the same 11 pages.
