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Plank Workout
Plank Workout at Home
A stronger core, one plank at a time.
Short, guided plank workouts for a stronger core. Follow the 30-day challenge or pick a plan for your level, hold each plank while the countdown and voice coach keep time, and track your progress week by week.
- 30-day challenge
- No equipment
- No account needed
- Works offline
- Android 8.0+ (coming soon)
Google PlayComing soon
App support, questions & feedback 
- Day challenge
- 30
- Plank exercises
- 49
- Level plans
- 3
- Minute beginner plan
- 7
Health & Fitness
About Plank Workout
Plank Workout focuses on one simple move done many ways. Planks work your abs, lower back, shoulders and glutes together, and a few minutes a day is enough to make them a habit.
A 30-day plan
The challenge starts with short holds and builds up day by day, with a rest day every seventh day.
Built for busy days
The beginner plan takes about seven minutes. Intermediate and advanced plans step up when you are ready.
No equipment
Standard, elbow, side and reverse planks and many more variations, using only your bodyweight.
What’s inside
Key App Features
Everything you need to start, stay consistent and see your progress, built into one calm app.
Learn every plank
Each of the 49 exercises has a looping video and step-by-step instructions, so you can check your form anytime.
49 exercises
Voice coach and countdown
A countdown ring for every hold, spoken cues, and a rest timer with +15s and Skip between planks.
Hands-free
Plans for every level
Beginner (9 exercises), intermediate (10) and advanced (15), each with an estimate of time and calories.
3 levels
Morning and evening reminders
Optional nudges at 9:00 AM and 7:00 PM that you can move or turn off, skipped on days you have already trained.
Your schedule
Track your progress
Weekly stats with a 7-day chart, a workout streak, a calendar, full history and a built-in BMI calculator.
Progress tracking
Works offline
All exercise videos are built in. Light and dark themes, and continue an unfinished workout where you left off.
No downloads
In-app experience
Interface Tour
1. Your plank plan
The challenge and three levels
2. 30-day challenge
Rest every seventh day
3. Hold with a coach
Countdown ring and voice cues
4. Know the workout
Time, calories and every plank
5. Perfect your form
Video and step-by-step tips
6. Track your week
Stats, chart and calendar
Getting started
How Plank Workout Works
Three easy steps from download to a daily habit.
- 1
Choose your level
Start the 30-day challenge or pick the beginner, intermediate or advanced plan.
No sign-up
- 2
Hold and breathe
Follow the video, hold for the countdown and rest between planks while the voice coach keeps time.
Zero equipment
- 3
Make it a habit
Tick off challenge days, keep your streak going and get a reminder when it is time to plank.
Private by design
Help & answers
Frequently Asked Questions
Questions about Plank Workout, supported devices or privacy? Find quick answers below.
Is Plank Workout suitable for beginners?
Yes. Day 1 of the challenge is five 30-second planks, and the beginner plan takes about seven minutes. Every exercise has a video and step-by-step instructions.
When can I download it?
Plank Workout is coming soon to Google Play for phones running Android 8.0 or later.
Is Plank Workout free?
Yes. The app is free, with no ads and no in-app purchases.
Do I need an account or an internet connection?
No account is needed and your progress is saved on your phone. Exercise videos are built in, so workouts play offline.
How long should I hold a plank?
The app sets the time for each plank, from 20–30 seconds on day 1 up to two minutes later in the challenge. Stop if you feel pain, and keep your form rather than the time.
Trust & Data Safety
How Plank Workout handles your data, at a glance. Full details are in our privacy policy.
- No account needed
- No ads
- No in-app purchases
- We never sell your data
Plank Workout is a fitness app, not medical advice. Calorie figures are estimates. If you have back pain, an injury, a medical condition or are new to exercise, talk to a doctor before you start.
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We publish one carefully built app at a time. New releases for Android and iOS will appear here as they launch.
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Ready to try Plank Workout?
A stronger core, one plank at a time.
Google PlayComing soon