30日プランクチャレンジ！

1. Download and open the app, create an account or continue as a guest, then choose your fitness level and preferred reminder time. 2. Start Day 1 and follow the on-screen timer for each plank interval while using the form guide to maintain proper posture. 3. Finish the session and the app will auto log your result; review streaks, time held, and estimated calories on the dashboard. 4. Adjust duration, sets, or rest days in Settings to match your schedule, and enable notifications to stay consistent. 5. As you progress, explore advanced variations like side plank or forearm to extended transitions to keep training challenging.