Opis

Your 30-day plank plan, guided right on your watch. No phone, no ads, free. • 18 plank exercises for abs, back and sides, each with an animated figure and a short cue • 3 levels that get a little harder every day, and a max test suggests yours • Saved to Garmin Connect as strength training, with heart rate and every exercise Every day brings a short circuit of planks. Your watch counts down every set and rest, shows the next exercise during the rest, vibrates halfway through and beeps for the last 3 seconds. A 10-second countdown gives you time to get into position. MORE THAN A PLANK TIMER You get stronger through harder variations, not ever-longer holds. Every workout trains front, sides and back, demanding exercises come first while you are fresh, and harder variations get shorter sets: clean form over long holds. The plan follows established core-training research, such as Stuart McGill's work on core endurance and EMG studies of plank variations. FEATURES • 30-day plan with 4 rest days • Beginner: 4-8 sets of 20-40 s, about 6-12 min; Medium: 6-14 sets of 30-50 s, up to about 20 min; Pro: 6-17 sets of 40-60 s, up to about 26 min • 18 exercises: forearm and high plank, side planks, shoulder taps, mountain climbers, plank jacks, up-down plank, spiderman plank, reverse plank, bird dog and more, plus harder variations for Medium and Pro: long-lever plank, bird dog plank, side plank leg raises and reverse plank leg lift • Animated figure and instructions for every exercise on the watch, illustrated help on your phone (QR code in the menu) • Optional 2:30 warm-up and 30 s cobra stretch • Heart rate during the workout • Saved to Garmin Connect as strength training with exercises, sets, longest set and plank time (Stats tab, Connect IQ section), optionally one lap per exercise • Rate how you felt and how hard it was after each workout, with history and averages • Max test (longest forearm plank) before day 1 and after day 30, so you see exactly how much stronger you got • Progress calendar, streak of days in a row and statistics across all challenges; start the next level after day 30 • Runs on 100+ round Garmin watches: Forerunner, fēnix, epix, Enduro, MARQ, Venu, vívoactive, Descent, Approach and more, with buttons or touch • English, German, French, Spanish and Italian HOW TO USE START: start the workout / skip the countdown or rest / pause BACK: pause, then BACK again to cancel DOWN: progress calendar / during a rest: 10 s more UP or hold UP: menu Touch watches: tap = START, swipe right = BACK, swipe up = DOWN, swipe down = menu HEALTH Keep breathing and don't hold your breath. Stop if you feel pain. If you have back, heart or blood pressure problems, or are pregnant, ask a doctor before you start. Help with all exercises and the full plan: https://highkodev.github.io/plank-challenge/?lang=en Free, no ads, no subscription. Enjoying the challenge? A short review helps other people find it. Thank you!

Dnevnik sprememb

What's New 1.5.4 • Workouts keep running while a phone notification is on screen: sets, rests, beeps and vibration now come on time, not only after you close the notification. The same goes for the max test. • Uses less memory on older watches. What's New 1.5.2 • Bigger exercise figures in the rest preview and in the instructions • Alternating exercises now show both sides, and bird dog lifts the arm and the opposite leg • Controlled exercises hold briefly in each position, matching the hold times in the instructions • Clearer technique cues: brace abs and glutes, and finish on your knees if your hips sag What's New - 1.5.1 • New post-workout rating, like Garmin's own self-evaluation: first effort, then how you felt – one screen each with a colour scale, UP/DOWN to choose, START to confirm What's New - 1.5.0 • Now in French, Spanish and Italian – on the watch and in the help • Shorter rest before the cobra stretch (10 s, just enough to lie down)

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Approach® S50 Approach® S70 (42mm) Approach® S70 (47mm) Approach® S72 - 43 mm Approach® S72 - 47 mm Captain Marvel Captain Marvel D2™ Air D2™ Air X10 D2™ Air X15 D2™ Mach 1 D2™ Mach 1 Pro D2™ Mach 2 D2™ Mach 2 Pro Darth Vader™ Darth Vader™ Descent™ G2 Descent™ MK2 Descent™ MK2 Descent™ Mk2S Descent™ Mk2S Descent™ MK3 - 43mm Descent™ MK3i - 51mm Enduro™ Enduro™ Enduro™ 2 Enduro™ 3 Enduro™ 4 epix™ (Gen 2) epix™ (Gen 2) epix™ Pro (42mm) epix™ Pro (47mm) epix™ Pro (51mm) fēnix® 5 Plus fēnix® 5 Plus fēnix® 5S Plus fēnix® 5S Plus fēnix® 5X Plus fēnix® 5X Plus fēnix® 6 fēnix® 6 fēnix® 6 Dual Power fēnix® 6 Pro fēnix® 6 Pro fēnix® 6 Pro Dual Power fēnix® 6 Pro Solar fēnix® 6 Solar fēnix® 6S fēnix® 6S fēnix® 6S Dual Power fēnix® 6S Pro fēnix® 6S Pro fēnix® 6S Pro Dual Power fēnix® 6S Pro Solar fēnix® 6S Solar fēnix® 6X Pro fēnix® 6X Pro fēnix® 7 fēnix® 7 fēnix® 7 Pro fēnix® 7 Pro – Solar Edition (No Wi-Fi®) fēnix® 7S fēnix® 7S fēnix® 7S Pro fēnix® 7X fēnix® 7X fēnix® 7X Pro fēnix® 7X Pro No Wi-Fi fēnix® 8 AMOLED (43mm) fēnix® 8 AMOLED (47mm/51mm) fēnix® 8 Pro fēnix® 8 Solar (47mm) fēnix® 8 Solar (51mm) fenix® 9 - 43 mm fenix® 9 – 47 mm fenix® 9 Pro - 43 mm fenix® 9 Pro - 47 mm fenix® 9 Pro - 51 mm fenix® 9 Pro - Solar 47 mm fenix® 9 Pro - Solar 51 mm fēnix® E First Avenger First Avenger ForeAthlete 245 ForeAthlete 245 Music ForeAthlete 55 ForeAthlete 645 Music ForeAthlete 745 Forerunner® 165 Forerunner® 165 Music Forerunner® 170 Forerunner® 170 Music Forerunner® 245 Forerunner® 245 Forerunner® 245 Music Forerunner® 245 Music Forerunner® 255 Forerunner® 255 Music Forerunner® 255S Forerunner® 255S Music Forerunner® 265 Forerunner® 265S Forerunner® 55 Forerunner® 55 Forerunner® 570 - 42mm Forerunner® 570 - 47mm Forerunner® 645 Music Forerunner® 70 Forerunner® 70 Forerunner® 745 Forerunner® 945 Forerunner® 945 Forerunner® 945 LTE Forerunner® 955 Dual Power Forerunner® 965 Forerunner® 970 Instinct® 3 – 45 mm, AMOLED Instinct® 3 – 50 mm, AMOLED Instinct® Crossover AMOLED MARQ® (Gen 2) MARQ® Commander (Gen 2) – Carbon Edition MARQ™ Adventurer MARQ™ Adventurer MARQ™ Athlete MARQ™ Athlete MARQ™ Aviator MARQ™ Aviator MARQ™ Aviator (Gen 2) MARQ™ Captain MARQ™ Captain MARQ™ Commander MARQ™ Commander MARQ™ Driver MARQ™ Driver MARQ™ Expedition MARQ™ Expedition MARQ™ Golfer MARQ™ Golfer Mercedes-Benz Venu® Mercedes-Benz Venu® Mercedes-Benz Venu® 2 Mercedes-Benz Venu® 2 Mercedes-Benz Venu® 2S Mercedes-Benz Venu® 2S quatix® 6 quatix® 6X Rey™ Rey™ tactix® 7 tactix® 7 – AMOLED Edition tactix® 8 – 47 mm, AMOLED tactix® 8 – 51 mm, Solar Venu® Venu® Venu® 2 Venu® 2 Venu® 2 Plus Venu® 2 Plus Venu® 2S Venu® 2S Venu® 3 Venu® 3S Venu® 4 – 41 mm Venu® 4 – 45 mm vívoactive® 4 vívoactive® 4 vívoactive® 4S vívoactive® 4S vívoactive® 5 vívoactive® 6