First the short version: I just held a full 10 minutes plank with a self-created progressive plank challenge using Green Day songs!!! https://imgur.com/a/ESlAjtb
Here's my video of my 10 minute attempt! https://youtu.be/YIPZPxjTF5g
Challenge details and links are at the end of the "short" description of my health journey so far.
On September 7, 2020, when I stepped on the scale, I was the heaviest I have ever been at 176 lbs. I resolved then and there to just move and get exercise no matter how little or what, just move every day. I have kept up the daily exercise habit for over a year now. I have since lost almost 55 lbs, currently 121.5 lbs. I went from a size 16 to between 2 and 4; from 36+ waist to 28. I had Dexascans done recently and I am at 26% body fat in the "fit/athletic" category for women of my age group (49).
I started losing the bulk of my weight when I adopted a low carb diet in December, after months of establishing a daily exercise habit. My main form of exercise then, was stepping on a portable stepper while I played video games (this is what James Clear in Atomic Habits refers to as "temptation bundling"- I didn't know about Atomic Habits then, just that I enjoyed video games and I would only play when I was simultaneously exercising. This is my post where I initially described my game stepping: https://www.reddit.com/r/DivinityOriginalSin/comments/kns8q8/1\_million\_steps\_in\_dec\_and\_lost\_27\_lbs\_because\_of/
I maintained my 1 million steps a month streak from Dec. 2020 to July 2021. I stopped the streak to make time for sleep and more strength training and calisthenics. The identity as an "elite stepper" helped me to stick to the low carb diet until Summer 2020.
Then Summer 2020, after hitting a plateau, I shook things up and took up softball and started "training" like an athlete- joined a gym, and did intensive exercises (until Aug. 2021) when I stopped the gym and started strength training and calisthenics at home. I also started working with a nutritionist who helped me transition away from low carb to a more balanced diet focusing on macros and increasing my calories (from my really low 1200 that I had maintained for months- I am only 5 ft tall). Now I eat between 1,450 to 1,600 calories depending on my activity level that day (I strength train for 1 hour Mon through Saturday) and aim for 20k steps daily.
Now, On to the GREEN DAY PLANK CHALLENGE:
I set out a goal to improve my core strength and to gradually get to holding a 10 minute plank. On August 21, I created a plank challenge using Green Day songs. (Prior to this, I did an almost 10 minute squat challenge to Meatloaf's "Paradise by the Dashboard Lights") I thought that it would take me 2 months to hold a 10 minute plank, but I was able to do it in a little over a month (1 plank daily, resting on Sunday, except today lol)
I created a "habit scorecard" to keep track of my Green Day plank progress. Here is a blank scorecard for your use:https://imgur.com/MSYevWX
In the beginning my heart rate was really high. Eventually, I was able to calm my mind and body. Once I was able to do that, I knew getting to 10 minutes was a matter of mostly mind over matter. I am extremely proud of my process to date and my increased core and body strength. I have never been this healthy in my adult life.
Here are the songs with links to the videos I used. I have one final "bonus" plank left to do. I hope you enjoy the challenge!
1. "The Ballad of Wilhem Fink" Approx 33 seconds
https://www.youtube.com/watch?v=Bo3XJA8E30c
2. "Song of the Century" 59 secs
https://www.youtube.com/watch?v=XTWUD4mi_GE
3. "Coming Clean"Approx 1.5 mins
https://youtu.be/nnwL6SKKI-s
4. "Emenius Sleepus" Approx 1.7 mins
https://youtu.be/LJZ2pPwXl_g
5. "She" Approx 2.25 mins
https://youtu.be/J2IZwmTkxXQ
6. "Geek Stink Breath" Approx 2.36 mins
https://youtu.be/tzgHd6G9pJ0
7. "Good Riddance" Approx 2.51 mins
https://www.youtube.com/watch?v=CnQ8N1KacJc
8. "Minority" Approx 2.85 mins
https://www.youtube.com/watch?v=cDBlqu6KF4k
9. "Hitchin' a Ride" Approx 2.88 Mins
https://www.youtube.com/watch?v=4Sc81yxo600
10. "American Idiot" Approx 3.05 mins
https://www.youtube.com/watch?v=Ee_uujKuJMI
11. "Basketcase" Approx 3.21 Mins
https://www.youtube.com/watch?v=NUTGr5t3MoY
12. "Peacemaker" Approx 3.41 Mins
https://youtu.be/ZhHukudtcD0
13. "Welcome to Paradise" Approx 3.75 Mins
https://youtu.be/IC3AV29Un-g
14. "Longview" Approx 3.8 Mins
https://www.youtube.com/watch?v=42BBdzzgPNM
15. "Warning" Approx 3.8 Mins
https://www.youtube.com/watch?v=eebfMFzJHNs
16. "¿Viva La Gloria? (Little Girl)" Approx 3.85 Mins
https://youtu.be/GxhbD\_E-\_U8
17. "Letterbomb" Approx. 4.11 Mins
https://youtu.be/fS009qeCpuE
18. "Still Breathing" Approx 4.38 Mins
https://www.youtube.com/watch?v=SUzsih7QJSY
19. "21st Century Breakdown" Approx 4.5 Mins
https://youtu.be/D4ZKlT1EvCA
20. "East Jesus Nowhere" Approx 4.58 Mins
https://youtu.be/jb4\_UOpp29w
21. "Holiday" Approx 4.68 Mins
https://www.youtube.com/watch?v=A1OqtIqzScI
22. "Misery" Approx 5.08 Mins
https://youtu.be/-fp7GttdpXM
23. "Give Me Novacaine/She's a Rebel" Approx 5.5 Mins
https://youtu.be/f1U5aLWULBc
24. "Are we the waiting/ St. Jimmy" Aprox 5.65 Mins
https://youtu.be/TwagT2VGfJA
25. "Forever Now" Approx 6.86 Mins
https://youtu.be/2qM\_m5ZUVdc
26. "Wake Me Up When September Ends" Approx 7.2 Mins (Long video version)
https://www.youtube.com/watch?v=NU9JoFKlaZ0
27. "Holiday/Boulevard of Broken Dreams" Approx 8.21 Mins
https://youtu.be/j64-Soj11UQ
28. "Jesus Of Suburbia (Short Version)" Approx. 9.1 Mins
https://www.youtube.com/watch?v=FNKPYhXmzoE
29. "Homecoming" Approx. 9.31 Minutes
https://youtu.be/awHSVx99Y\_g
30. "Homecoming" + 41 seconds (To get to 10 minutes you will need 41 seconds in addition to Homecoming.)
31. "Jesus of Suburbia" BONUS PLANK of approx 11.78 Minutes.📷
https://www.youtube.com/watch?v=fZFmaMbkUD4
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source https://www.reddit.com/r/loseit/comments/pw52ni/i_held_10_minutes_plank_using_green_day_songs_and/
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