Day 68 is a 2-minute plank, done as six 20-second pieces without rest: 20 seconds of full plank, 20 seconds of elbow plank, 20 seconds of raised leg plank with 10 seconds on each leg, 20 seconds of side plank with 10 seconds on each side, then 20 seconds of full plank and 20 seconds of elbow plank again. One pass, 2 minutes, done. Use the timer on the page; it is set for six intervals.
Two minutes in one plank would be a test of stubbornness. Two minutes across six positions is a test of control, because every change asks the body to find a new line without the hips sagging in between. The full plank is on the hands; the elbow plank on the forearms; the raised leg plank is an elbow plank with one foot lifted; the side plank rests on one forearm with the hips lifted and the top hand on the hip. Then the first two come back to finish. The changes are where the work is.
Move between positions without standing up or resting the knees. Keep the hips level in the raised leg plank and swap legs at 10 seconds. In the side plank, stack the feet or stagger them and lift the hips into a straight line, swapping sides at 10 seconds. Breathe throughout; two minutes is too long to hold your breath.
Six planks, two minutes, zero rest, and the transitions are the exercise.
Make it Harder: Run the full 2-minute sequence twice with 60 seconds rest between.
Make it Easier: Do the raised leg plank and side plank from the knees and keep the timing as printed.
