Add seconds with a plan
Follow progressive holds across four focused weeks instead of repeating the same timer and guessing when to advance.
4-week plank plans built around your level
Build a longer, cleaner plank—one focused week at a time.
Build plank time with adaptive 4-week plans, Copenhagen core training, guided hold timers, illustrated warm-ups and private progress tracking.
App Store and Google Play download links are coming soon. See the training system
Plank Workout: Copenhagen Core
Why Copenhagen Core
A plank timer is useful. A progression is better.
Train more than one plank
Build anterior, lateral and posterior core endurance with Copenhagen work and supporting shoulder, hip and adductor exercises.
See the work you completed
Track real hold time, completed sessions and saved plank tests without accounts, ads or a required wearable.
Built for measurable holds
Plan, timer, coaching and private progress in one focused app.
Editable four-week programming
Choose a goal, level, weekly frequency and session length, then review or edit the generated workout structure.
Manual hold timer and plank tests
Time holds with the phone alone and save completed results so later sessions can reflect your actual baseline.
Copenhagen and support exercise library
Use clear exercise images, short movement animations, warm-ups and equipment alternatives for a broader core program.
Optional local camera recording
Use a side-view framing guide and record on your device. Video stays local unless you explicitly export or share it.
Voice-guided sessions
Hear local coaching cues in supported languages with two selectable voice styles while the timer stays visible.
Share-ready progress clips
Create 30-second, 60-second or full-length clips from your own camera recording with selectable layouts and result overlays.
Train where you are
From first hold to a stronger four-week baseline
A first structured plank challenge
Start with shorter holds and appropriate regressions, then build volume without jumping straight to advanced variations.
Breaking a plank-time plateau
Combine progressive holds with shoulder, trunk, hip and adductor support instead of relying on max attempts alone.
Training at home or outdoors
Use the phone-only timer anywhere and switch to the high-contrast outdoor theme when bright light makes normal screens harder to read.
Inside the app
Bold, readable and focused on the next hold
FAQ
Clear answers before you start
What does Plank Workout: Copenhagen Core do?
It builds an editable four-week plank program from your goal, level, weekly frequency and available time. Sessions combine progressive holds, Copenhagen plank work, warm-ups and supporting core exercises.
Is every workout only the Copenhagen plank?
No. Copenhagen plank progressions are an important part of the program, but the main goal is to improve plank endurance with anterior, lateral, posterior and dynamic-stability work plus shoulder, hip and adductor support.
Do I need a bench, smartwatch or AirPods?
No. The manual timer and core program work with a phone alone. Stable step, partner-assisted and floor alternatives appear where appropriate, and optional accessory controls stay hidden when unavailable or disabled.
Does camera mode analyze my form?
Camera mode provides local side-view framing and recording support. It does not diagnose technique, injury risk or a health condition, and it does not guarantee correct form.
Where do camera recordings go?
Recordings stay on your device unless you choose to export or share them. The app does not upload workout video or use it for advertising.
What is included for free?
The free experience includes the manual hold timer and starter plan access. A subscription unlocks the complete four-week progression, premium voice-guided workouts and video story tools. The store shows the final localized offer before purchase.
Is the app medical or rehabilitation advice?
No. It provides general fitness guidance, not diagnosis, treatment or rehabilitation advice. Stop with new, sharp or increasing pain, dizziness, chest pressure or unusual shortness of breath and seek appropriate professional help.
When can I download the app?
The app is being prepared for the App Store and Google Play. Verified download links will appear here when the store records are ready.
Ready to add seconds with a real plan?
Build a longer, cleaner plank—one focused week at a time.
App Store and Google Play download links are coming soon.