Hold a plank for 5 minutes and complete 100 reps for the abs in 8 weeks

There are two goals here — holding a plank for 5 minutes and completing 100 reps of a chosen abs exercise — so first you fix the exercise variation and the same technique for all measurements. With 3–4 sessions per week, you alternate the focus between short holds and dynamic sets rather than testing both maximums every time; rest 2–3 minutes between sets. If you have other strength exercises, separate pulling and pressing movements by day, schedule running apart from strength work, and account for core load in all sessions. If you feel pain, reduce the load and discuss whether to continue with a doctor.

In 1trAIner the coach is an AI: it builds a plan around your current plank time, the number of reps of your chosen abs exercise, and your schedule. Data from a Garmin or Apple Watch syncs automatically; you log hold durations, reps, and any loss of body position separately. After each workout the plan is recalculated, so plank time and dynamic work volume don't have to increase at the same time. The first 7 days are free, then a subscription costs 450 ₽ per month or 4999 ₽ per year, with no automatic charges.

In weeks one to three you reinforce body position and gradually increase short holds; in weeks five to seven you use rep ladders in the dynamic exercise; negative reps — slow lowerings of the body — are included only to control movement instead of part of the regular work. Week four is made light, and week eight reduces volume before separate control measurements of plank time and abs reps. Both tasks load the core muscles and share recovery time, so progress on each is usually slower than with a single goal. Eight weeks is a guideline, not a promised result: the timeline depends on your starting level, the chosen abs exercise, and recovery.