Daily Challenge
As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for workouts, and tackle a new daily challenge each month.
The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.
Consistency will always produce better and more lasting results than intermittent intensity.
Anyone can find a few minutes a day to do something beneficial for themselves.
That’s all you need to begin seeing progress.
The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates humans will specifically adapt to the demands consistently placed upon them.
The body’s ability to physiologically adapt and maximize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress. The same principle that strengthens muscles also strengthens discipline, confidence, and resilience.
Machine learning for humans.
Fitness serves as a vehicle for resilience training, with the physical benefits being secondary to the mental skills developed.
Showing up daily isn’t easy but it’s how lasting change is formed.
Enhance resilience by consistently embracing self-created challenges.
September Daily Challenge: 360 Plank
Every minute on the minute (EMOM) for five minutes:
One-minute standard plank
One-minute right side plank
One-minute reverse plank
One-minute left side plank
One-minute standard plank
Do your best not to let anything but your hands and feet touch the ground until the end of the challenge.
Modifications for all movements offered below allowing this challenge to be accessible for all regardless of age, weight, or ability.
Mental Toughness Through Physical Challenge
When you’re short on time, one of the best ways to stress-test your mind, body, and spirit is through an isometric hold like the plank. Minimal skill necessary. Just an uncomfortable position you need to maintain for a determined time.
The problem with only doing standard planks, however, is the same problem many experience when only focusing on abdominal exercises when training the core. Neglecting the lateral and posterior chain muscles will eventually cause imbalances that limit performance potential while increasing risk of pain or injury.
Insert this month’s challenge. A prolonged plank broken up with transitions to the side and reverse positions allowing for the core to be tested in all directions.
There will be moments your body shakes and your mind encourages you to break. Great time to practice cultivating peace despite discomfort. You can maintain control of your breathing and perspective as you work through and overcome the waves of stress that will inevitably hit you in a short amount of time. Stress is not linear. You can endure and realize you’re capable of much more than the limits you place upon yourself.
The goal behind this month’s daily challenge is to enhance entire core strength and muscular endurance while testing the mind and soul.
Make sure you watch the technique video below to learn about modifications so you can start at a manageable level based on your experience and current ability.
The primary purpose of all of this is to develop resilience physically, mentally, and spiritually.
Technique & Modifications
* Watch videos for technical demonstration and discussion. The written steps can help add detail to the micro-movements as needed *
Standard Plank
Standard planks strengthen the abdominal muscles and shoulder stabilizers while improving trunk stability, postural control, and muscular endurance.
Position Details:
Position yourself facedown on the floor with your legs straight
Place your hands directly under your shoulders and then push up into the standard plank position
Feet can be side-by-side or shoulder-width apart
Maintain steady breathing, brace your core and glute muscles, and keep your head, neck, torso, and legs aligned in a straight line throughout the hold
Modifications:
Low Knees Plank – Place your knees on ground to use as support. The further away your knees are from your hands, the more challenging the modification becomes.
Incline/Elevated Plank – Place your extended hands on a couch, bench, or any other elevated surface to reduce the amount of body weight being supported.
Side Plank
Side planks strengthen the obliques, shoulder stabilizers, and lateral core muscles while improving trunk stability, balance, postural control, and muscular endurance.
Position Details:
Position yourself on your side with your legs straight
Place your supporting hand directly under your shoulder with your arm extended and then lift your hips off the ground to enter the side plank position
Feet can be stacked or staggered for additional stability
Maintain steady breathing, brace your core and glute muscles, and keep your head, neck, torso, and legs aligned in a straight line throughout the hold
Modifications:
Side Knees Plank – Bend either your bottom knee or both and use as support on the ground.
Incline/Elevated Side Plank – Place your supporting hand on a couch, bench, or any other elevated surface to reduce the amount of body weight being supported.
Reverse Plank
Reverse planks strengthen the lower posterior chain muscles and shoulder stabilizers, while improving trunk stability, postural control, and muscular endurance.
Position Details:
Sit upright on the floor with your legs extended
Lean back and place your extended hands on the floor to support your upper body while maintaining good posture as you lift your hips off the ground into the reverse plank position
Maintain steady breathing, brace your core and glute muscles, and keep your head, neck, torso, and legs aligned in a straight line throughout the hold
Modifications:
Low Hips Reverse Plank – Let your hips slightly drop so your calves can partially support your weight on the ground. Continue to engage your core and glutes as you raise your hips as high as you comfortably can in this modified position.
Incline/Elevated Reverse Plank – Place your supporting hands on a couch, bench, or any other elevated surface to reduce the amount of body weight being supported.
Progression Guide
For beginners:
Complete using incline or low knees modifications
Reduce the time in each position
Take short breaks throughout holds or between transitions
Progressively increase difficulty until you are able to complete the entire workout unmodified and unbroken
For intermediate/advanced:
If you can complete the challenge unmodified and unbroken:
Increase duration of holds (two minutes per position is elite)
Wear weight
Add in dynamic movements like around the world for standard/reverse plank or twisting reach-under with side plank
As always, compete with yourself yesterday.
Quality of form is more important than quantity of reps. Become comfortable with the technique first, then increase your volume.
Show up and do your best.
Battle your internal resistance and get that small win.
Everything feels easier when you occasionally make things a little harder on purpose.
Get Ready
I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.
Track your times and modifications only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.
Consistent effort leads to improved performance over time.
How will you respond when you don’t feel like it?
These are the days that matter most.
These are the moments you see what you’re made of.
These are the days that change you.
This is how resilient mental states are developed.
Embrace the challenge of discipline to optimize the skill of resilience.
Deliberate discomfort daily can lead to improved comfort elsewhere forever.
By the end of September, if you consistently complete this challenge regardless of modifications, you’ll improve your core, mind, and spiritual strength and endurance.
Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day. Use a brief fitness routine to insert control and success into every day.
Self-care through self-challenge.
A few minutes a day can change your life.
*Special Offer*
Join our community and earn a one-month paid subscription to Resilient Mental State:
Complete the challenge for more than half the month.
Bonus giveaway for anyone who completes it every day.
In our community chat, we’ll hold each other accountable by posting a ✅ after completing each day’s challenge. Timing and modifications don’t matter—just show up and do your best.
To claim your one month paid subscription, share your story at the end of September:
Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.
Join our community, and let’s improve together.
Disclaimer:
The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.
“The problem with only doing standard planks, however, is the same problem many experience when only focusing on abdominal exercises when training the core. Neglecting the lateral and posterior chain muscles will eventually cause imbalances that limit performance potential while increasing risk of pain or injury.”
So important. When I injured my shoulder playing tennis, I wondered why all my swimming hadn’t made my rotator cuffs bulletproof. My PTist showed me how weak my shoulder muscles were in every other range of motion. My daily exercise routine now involves working those muscles that lie fallow in most daily work. Boring but great injury prevention value.
Keep up the great teaching here, Professor/Coach K! 👏
Oof—exactly what I need! Thanks Kyle. I keep a yoga mat laid out to stretch when I wake up, and adding in these planks will be a great way to start the day.