The plank-off challenge page 4

[NZ primal Gwamma]

This is a fun challenge! 90 seconds for me....wow I gotta lotta work to do Thanks for suggesting Gwamma, you are awesome by the way!

why thank you very much Kelmar, that has just made this old Gwammas day !

[sandstone]

Why even bother with a challenge like this. Work up to a 3 minute plank, anything over 3 minutes you are on a diminishing return. When you have achieved that move on to a harder exercise like an L-sit, HLR or elbow lever.

PBF is meant to be about efficiency

[NZ primal Gwamma]

Why even bother with a challenge like this.

just because we can !!!!!

[seaweed]

had a break in the traffic so did a swift 3 minute plank. prob could have done more but according to this

anything over 3 minutes you are on a diminishing return

i can give up now!

[NZ primal Gwamma]

Oh you little skite Seaweed !!!!!!!!! that has just unmade my day - right I shall try and increase yesterdays by 0.05 seconds !!!!! LOL

[sandstone]

had a break in the traffic so did a swift 3 minute plank. prob could have done more but according to this i can give up now!

Don't give up, move to a harder variation.

A parallel would be chronic cardio vs sprints, you achieve more during the short high intensity sprint session than in a long cardio session. Why do a 10 mins plank when 1 min L-sit or elbow lever would be more effective.

[NZ primal Gwamma]

Don't give up, move to a harder variation.

A parallel would be chronic cardio vs sprints, you achieve more during the short high intensity sprint session than in a long cardio session. Why do a 10 mins plank when 1 min L-sit or elbow lever would be more effective.

Sandstone, could you possibly post an L sit and an elbow lever ??? just for those of us - not in the know ???

Thanking you in advance !!!

[seaweed]

google gwamma! L-Sit to Bent Arm Plank - YouTube a project for the next school holidays

[NZ primal Gwamma]

thank you seaweed

[seaweed]

i hope you realise i want photographic evidence of you doing this gwamma! i so reckon something like pole dancing would be more fun.