Hold a plank for 5 minutes and complete 100 reps of an ab exercise in 8 weeks

There are two goals here — holding a plank for 5 minutes and completing 100 reps of a chosen ab exercise. Start by choosing the exercise variation and keeping your technique consistent across all tests. With 3–4 sessions per week, alternate the focus between short holds and dynamic sets rather than testing both maximums every time; rest 2–3 minutes between sets. If you do other strength exercises, separate pulling and pressing movements by day, schedule running separately from strength work, and account for core load across 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 extend short holds. In weeks five to seven, you use rep ladders for the dynamic exercise. Negative reps — slowly lowering your torso — are used only to practise movement control, replacing part of the regular work. Week four is easier, and week eight reduces volume before separate tests of plank time and ab exercise reps. Both goals work the core muscles and draw on the same recovery time, so progress in 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, your chosen ab exercise, and recovery.