30 daysStrengthBeginner
30-Day Plank Builder
From 30 seconds to 5 minutes of dead-still core.
The mission
A progressive plank protocol that builds an iron core for every lift, run and posture.
Daily task
Hit today's plank time in one unbroken hold.
When to do it
Once in the morning, once before bed — bookend your day with bracing.
How to perform — step by step
- 1Elbows directly under shoulders, forearms parallel.
- 2Body in a straight line: ear, shoulder, hip, knee, ankle.
- 3Squeeze glutes maximally and brace abs as if about to be punched.
- 4Tuck the chin slightly — eyes look down at your hands.
- 5Breathe shallow through the nose — never hold breath.
Day-by-day plan
Pick your level — every day shows you exactly what to do, set by set.
Hard-style plank. Add a PM hold once weekly target hits 2 min.
Week 1
Week 2
Week 3
Week 4
Week 5
Rules
- Hard-style plank — squeeze glutes, brace abs, no sagging hips.
- Time stops the moment form breaks.
- Log each day's max hold.
Common mistakes
- Hips sagging = lower back doing the work. Stop and reset.
- Butt in the air = cheating. Drop the hips down level.
- Looking forward — strains the neck. Keep eyes on your hands.
- Holding breath — guarantees you tap out 30s early.
Reward when you finish
10% OFF any Onyx program
Iron Core Badge + bonus 6-week ab program.
A unique one-time discount code is generated just for you on Day 30. Codes are single-use and tied to your account — they can't be shared or reused.
-10%