Man who held a plank for over NINE hours reveals grueling workout that starts at 5am EVERY DAY

A 28-year-old who broke the Guinness World Record for longest plank has revealed the grueling training he endured in the months leading up to the challenge.

Daniel Scali, from Adelaide, South Australia, trained eight hours a day to hold the abdominal plank for nine hours, 30 minutes, and one second on August 6, 2021.

Daniel, who has been living with complex regional pain syndrome (CRPS) since he was 12, told Daily Mail Australia he wanted to raise awareness about the condition that causes pain in his left arm from his shoulder to his hand.

“I have a passion for fitness and in the beginning I was criticized for what I wanted to achieve, but I used the pain as fuel to get through it,” said the former mechanic.

Incredibly, he first attempted a plank in November 2020 and only held that position for two minutes.

On August 6, 2021 Daniel Scali, from Adelaide, South Australia (pictured) broke the Guinness World Record for longest plank

The 28-year-old trained eight hours a day to hold the abdominal plank for nine hours, 30 minutes and a second

The 28-year-old trained eight hours a day to hold the abdominal plank for nine hours, 30 minutes and a second

Daniel, who has been living with complex regional pain syndrome (CRPS) since he was 12, told Daily Mail Australia he wanted to raise awareness about the condition that causes pain in his left arm from his shoulder to his hand.

Daniel, who has been living with complex regional pain syndrome (CRPS) since he was 12, told Daily Mail Australia he wanted to raise awareness about the condition that causes pain in his left arm from his shoulder to his hand.

In January, he began his intense training, starting his eight-hour workout routine at 5 a.m. every day.

Daniel started the day with a short morning meditation, followed by “a few hundred” sit-ups and push-ups, then a quick two-minute cold shower.

He then took a high-intensity interval training (HIIT) class at JC Fit, ran 1km and came home to complete 200 pushups and 600 arm curls — all before going to work at an auto repair shop.

During lunch, he went to the gym for an hour to complete six exercises of two muscle groups, along with 300 sit-ups and more push-ups.

After returning home from work, he was able to plank for five hours straight from 5 to 10 p.m.

“All I thought about was what I could do today to improve tomorrow; I’ve always focused on that extra one percent a day to gradually build strength,” he said.

To support his body during the seven-day workout routine, Daniel took magnesium, calcium and fish oil supplements and ate healthy meals.

In January, he began his intense training, starting his eight-hour workout routine at 5 a.m. every day.

In January, he began his intense training, starting his eight-hour workout routine at 5 a.m. every day.

He trained for two hours before work, one hour during his lunch break and five hours after work without ever having a day off

He trained for two hours before work, one hour during his lunch break and five hours after work without ever having a day off

“All I thought about was what I could do today to improve tomorrow;  I've always focused on that extra one percent every day to gradually build strength,

During the one-hour afternoon gym session, he focused on two different muscle groups each time

“All I thought about was what I could do today to improve tomorrow; I’ve always focused on that extra one percent every day to gradually build strength,” he said

DANIEL .’S WORKOUT ROUTINE

MORNING – 2 hours

05:00 – start the day with a morning meditation

200 push-ups and sit-ups

2 minutes cold shower

Attend the HIIT fitness class

1km run

200 push ups

600 offset arm curls

LUNCH TIME – 1 hour

Gym workout that trains two different muscle groups, completing six exercises for each muscle group

300 sit-ups and push-ups

AFTER WORK – 5 hours

5:00 PM to 10:00 PM – 5 hours of continuous plank

More sit-ups and push-ups

Daniel attempted to break the world record for the first time on June 16 despite feeling unwell and held the plank for nine hours and nine minutes, but was later disqualified for failing to maintain proper form.

“The judges weren’t happy with the angle of my hips and I was devastated,” he said.

“So I spoke to my mindset coach and he finally said we have two options: forget it or go for it again.”

Almost without hesitation, he decided to make a second attempt.

But the “hardest aspect to overcome” was the knowledge that he would have to complete training for another four weeks to prepare.

Despite feeling unwell, Daniel first attempted to break the world record on June 16 and held the plank for nine hours and nine minutes, but was later disqualified for failing to maintain proper form.

Despite feeling unwell, Daniel first attempted to break the world record on June 16 and held the plank for nine hours and nine minutes, but was later disqualified for failing to maintain proper form.

When asked what health and fitness advice he would give others, Daniel recommended seeking professional help from a dietitian to get your diet on track.

He also said don't be afraid to include light weights in your ab workout routine

When asked what health and fitness advice he would give others, Daniel recommended seeking professional help from a dietitian to get your diet on track and not be afraid to incorporate light weights into your abs routine.

On Friday, August 6, he crushed his first attempt and set the world record by pushing through the pain and watching television programs on his phone.

On Friday, August 6, he crushed his first attempt and set the world record by pushing through the pain and watching television programs on his phone.

On Friday, August 6, he crushed his first attempt and set the world record by pushing through the pain and watching television programs on his phone.

Since he was disqualified after the first attempt, he focused “even harder” not to break form.

After seven hours, Daniel said his stomach “started to turn” as if his body was going into “stress mode,” and he vomited four times on his own.

“Planking is definitely a matter of mind over matter; it’s 70 percent mind-set and 30 percent physical.’

The last ten minutes were ‘unbearable’ for Daniel, who also had a constant burning sensation in his left arm due to his CRPS.

After achieving the phenomenal feat, Daniel said he felt “great” despite his body feeling “very stiff like it was going to break.”

Today, Daniel has a similar workout routine, but only practices a 30-minute plank after work for three hours a day.

After seven hours, Daniel said his stomach 'started to turn' as if his body was going into 'stress mode' and he vomited four times on his own

After seven hours, Daniel said his stomach ‘started to turn’ as if his body was going into ‘stress mode’ and he vomited four times on his own

After achieving the phenomenal feat, Daniel said he felt

After achieving the phenomenal feat, Daniel said he felt “great” despite his body feeling “very stiff like it was going to break.”

When asked what health and fitness advice he would give others, Daniel recommended seeking professional help from a dietitian to get your diet on track and not be afraid to incorporate light weights into your abs routine.

“Use 5kg weights to intensify your crunch and train like someone is watching to make sure you don’t slack,” he said.

He also recommended completing five one-minute planks every day and staying fit through cardio.

DANIEL’S ‘DAY ON A PLATE’

Breakfast – oats with peanut butter

Morning snack – tuna and small bowl of rice

Lunch – chicken and rice

Snack – piece of fruit

Dinner – lean proteins with a salad

.

Leave a Comment