Plank 30 Day Challenge - Core

Finally finish a 30-day plank challenge. Plank 30 builds a short daily core plan from one choice — your level — and keeps you coming back with a calendar streak, a home-screen widget and a daily reminder. All you need is a mat.

■ How it works
• Pick Beginner, Intermediate or Advanced — beginners start with 20-second holds
• Once a day: 3–6 moves — forearm, side, high, reverse and shoulder-tap planks
• Finish and your 30-day calendar gets a check; your streak grows
• Completed all 30? Move up a level, or run the same one again

■ Fixed what bugs people in other plank apps
• No ads during your workout — not before it, not between sets
• Remove ads once and every ad is gone. For real.
• A 5-second countdown to get into position before each session
• A gentle curve — no sudden jumps on day 14 or after rest days
• Rough day? "Go easy today" makes holds 20% shorter
• Missed a day? The plan waits for you instead of skipping ahead
• Beeps for the last 3 seconds and every switch; the screen stays on

■ Keep it going every day
• Home-screen widget: today's day, total time and streak
• Daily reminder at the time you choose (default 7 PM) — skipped once you're done
• Every 6th day is a rest day — just check in to keep your streak

■ No account, no subscription
• Everything stays on your phone. No sign-up, no servers.
• Free with light ads. Prefer none? A one-time purchase in Settings removes them for good.

Stop if anything hurts. If you're pregnant, injured or have a health condition, talk to a professional first. Plank 30 is a habit tracker and doesn't give medical advice.