30 Tage Plank Challenge

Can you complete the 30-day plank challenge?

The plank (forearm plank) is one of the most effective exercises for your torso, back, and core. With this app, you'll train daily according to a structured 30-day plan – from a few seconds to several minutes.

... **How ​​it works:**

• Open the app and select today

• Press Start – the countdown begins

• Voice prompts remind you of the remaining time

• Soothing background music accompanies your workout

• After your workout, the day is marked as complete

**Features:**

• 30-day training plan with increasing duration

• Audio prompts in German (original sounds from the 2015 app)

• Gentle background music (volume adjustable)

• Clear progress grid – see at a glance how far you've come

• Built-in rest days

• No account, no login, no ads

• Works offline

**Proper form:**

Elbows directly under your shoulders. Legs straight, like in a push-up. Squeeze your glutes. Keep your body straight – from head to heels. Don't forget to breathe!

Ready for the challenge? Let's go!

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A quick note about the plank itself:

Your elbows should be directly under your shoulders.

Your legs should be straight, like in a push-up.

Engage your glutes (gluteus maximus).

Hold this position. Don't forget to breathe.