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Kelsey Wells's Three-Week Plank Challenge

Strengthen Your Abs With This Three-Week Plank Challenge From Kelsey Wells

Jul 2 2020

Getting a stronger core won't happen overnight, but being consistent with your training and doing ab-strengthening exercises will have you reaping the benefits in your core and will improve your overall performance. Whether you want to run faster, lift heavier weights, or prevent and reduce aches like back pain, a great place to start is by working on your core.

"For the most part, planks strengthen your core muscles, including your transverse abdominis (your deep core muscles), rectus abdominis (the "six-pack" muscles), and obliques (located on your sides from your hips to your rib cage)," Kelsey Wells, NASM-certified, Sweat app trainer, and creator of the PWR and PWR at Home programs, told POPSUGAR. Additionally, because your entire body is working as you hold yourself up, you'll find that your arms, glutes, and quadriceps will also be working.

Kelsey Wells's Three-Week Plank Challenge

This three-week PWR at Home Plank Challenge incorporates four plank variations, in addition to three high-intensity moves that will challenge your core strength, core stability, and aerobic ability, according to Wells. Perform this challenge at least once a week, and if you want to challenge yourself, Wells said to do it two to three times a week.

Each week, the work-to-rest ratio will increase. For example, during week one, you will complete all the exercises listed for 30 seconds total. For week two, you will complete all the exercises listed for a total of 45 seconds. And during week three, you will complete all the exercises listed for 60 seconds. If any of the movements are too advanced, feel free to modify them, holding a plank on your knees or a side bridge, for example, or decreasing the time you perform each move.

Before getting started, make sure to warm up your muscles with three to five minutes of cardio, such as jogging in place or skipping, Wells said. After doing light cardio, continue to warm up with some dynamic stretches to improve your range of motion and prevent injury. This workout should be performed as a circuit, meaning you should perform all six exercises back-to-back, taking little to no rest. After you've completed each move, take the designated rest (30 seconds in week one, 45 seconds in week two, and 60 seconds in week three) and then repeat another round, completing a total of two rounds. Be sure to take a few minutes to cool down and stretch once you've completed the workout, Wells advised.


Exercise Week 1 Exercise Duration Week 2 Exercise Duration Week 3 Exercise Duration
Plank 30 seconds 45 seconds 60 seconds
High Knees 30 seconds 45 seconds 60 seconds
Plank With a Shoulder Tap 30 seconds 45 seconds 60 seconds
Burpee 30 seconds 45 seconds 60 seconds
In and Out Plank
 30 seconds 45 seconds 60 seconds
Sprawl 30 seconds 45 seconds 60 seconds
Side Plank 30 seconds (15 seconds on each side) 45 seconds (22.5 seconds on each side) 60 seconds (30 seconds on each side)
Rest 30 seconds 45 seconds 60 seconds


Image Source: SWEAT App / Kelsey Wells

1. Plank

  • Start on the ground with your forearms (wrists to elbows) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet.
  • Brace your abdominals and be sure that your spine remains in a neutral position.
  • For week one, hold the plank for 30 seconds. For week two, hold the plank for 45 seconds. For week three, hold the plank for one minute.
Image Source: SWEAT App / Kelsey Wells

2. High Knees

  • Start standing with your feet slightly further than shoulder-width distance apart.
  • Keeping the weight on your left foot, bend your right leg to bring your knee into your chest.
  • Lower your right leg and plant your foot on the floor. Keeping your weight on the right leg, bend your left leg to bring your knee into your chest.
  • Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.
  • Repeat for 30 seconds in week one. For week two, repeat for 45 seconds. For week three, repeat for 60 seconds.
Image Source: SWEAT App / Kelsey Wells

3. Plank With a Shoulder Tap

  • Begin with both hands firmly planted on the mat slightly further than shoulder-width distance apart. Your legs should be extended behind you and you should be resting on the balls of your feet.
  • Lift your right hand up off of the ground to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to the floor. Lower your right hand back to the ground to return to the starting position.
  • Repeat the same movement, this time lifting your left hand up and off the ground and touching your right shoulder. Lower your left hand to the ground and return to the starting position.
  • Be sure to keep your hips square to the floor (your hip bones should always be pointing down toward the ground) at all times.
  • Continue to alternate between the right and left sides.
  • For week one, complete for 30 seconds. For week two, complete for 45 seconds. For week three, complete for one minute.
Image Source: SWEAT App / Kelsey Wells

4. Burpee

  • Start standing with both feet shoulder-width distance apart.
  • Bend at both the hips and knees, placing your hands on the mat on the outside of your feet. Make sure to keep your spine in a neutral position.
  • Inhale and then jump both of your feet backward so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Next, jump both of your feet forward in between your hands, once again, ensuring that your feet remain shoulder-width distance apart.
  • Exhale and then jump up into the air. Extend your legs and extend your arms above your head.
  • Inhale and then land with control back in the starting position. Be sure to maintain soft knees to prevent injury.
  • For week one, complete for 30 seconds. For week two, complete for 45 seconds. For week three, complete for one minute.
Image Source: SWEAT App / Kelsey Wells

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5. In and Out Plank

  • Start lying on the ground with your forearms (wrists to elbows) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet, with your feet together. Gently draw your ribs in to engage your core and ensure that your spine remains in a neutral position. This is your starting position.
  • While keeping your hips as still as possible, step your left foot outwards slightly, followed by your right foot so that your hips are hip-width apart.
  • Maintaining no movement from the hips, step your left foot inward, slightly, followed by your right foot to return to the starting position.
  • For week one, repeat for 30 seconds. For week two, repeat for 45 seconds. For week three, repeat for 60 seconds.
Image Source: SWEAT App / Kelsey Wells

6. Sprawl

  • Start standing with your feet slightly further than hip-width distance apart. Point both feet slightly outward. Bend at both the hips and knees until your upper legs (quadriceps) are parallel (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within 45- to 90-degrees of your hips.
  • Inhale and place your hands on the mat in between your feet, ensuring that your spine remains in a neutral position.
  • Jump both of your feet backward so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Exhale and jump both of your feet forward, outside of your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position.
  • This counts as one rep.
  • For week one, repeat for 30 seconds. For week two, repeat for 45 seconds. For week three, repeat for 60 seconds.
Image Source: SWEAT App / Kelsey Wells

7. Side Plank

  • Start on the ground with both hands on the floor about shoulder-width distance apart and with both legs extended behind you as you rest on the balls of your feet. Gently draw your ribs in to engage your core and maintain a neutral spine, ensuring that your hands are directly below your shoulders. This is your starting position.
  • On an exhale, lift your right hand up off the ground and extend it upwards as you simultaneously rotate your torso, opening up to the right. You should be facing the long edge of your mat. Be sure to engage your obliques (these are the ab muscles on your sides) to keep your hips elevated.
  • Hold this position for 15 seconds (30 seconds total) on each side for week one. For week two, hold this position for 22.5 seconds (45 seconds total) on each side. For week three, hold this position for 30 seconds (60 seconds total) on each side.
Image Source: SWEAT App / Kelsey Wells

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