7-Minute Workout
I wanted a Pebble version of my daily exercise.
This is the well-known 12-exercise high-intensity circuit for the Pebble, courtesy of Claude Opus 5.5. Includes animations to show the exercises, voice instructions (in 6 languages) and progress tracking.
Features:
- Two programs: Classic (12 body-weight moves with a chair and a wall) and Advanced (8 dumbbell moves designed by Mark Verstegen of EXOS).
- Animated stick figures demonstrating the exercises
- Countdown ring
- Vibration and spoken cues on watches with a speaker (option of beeps or none)
- Live heart rate on watches with a sensor, plus average and peak at the finish.
- History: streaks and a calendar on the watch, a 16-week heatmap in the phone settings.
- Optional daily reminder silenced if training occurs.
Customisation:
- 30, 45 or 60 seconds per exercise; no rest or 5 to 20 seconds between.
- Reorder, remove or double up exercises, e.g. to protect an injury. Mix classic and advanced moves.
- English, French, German, Spanish, Italian and Portuguese localisation. The on-watch voice defaults to English. Save on the settings page to push a non-default voice to the watch (give it a bit, it might take 20-30 seconds). The voices are local to the pebble app install, not hosted remotely. Loading the voices pushes the limits of the pebble storage a little, especially with the limit on KV size.
Compatibility:
Tested on the Time 2. For other pebbles, tested in emulator, should work fine.
Voice needs a watch with a speaker (Time 2, Duo), heart rate needs sensor (Time 2, HR).
This is a well-known exercise routine that most people should be able to do (the classic version that is), but of course use common sense. If something hurts, stop (maybe look up how to do pushups safely). Also some exercise routines do the last plank as 30 seconds on each side. Just add another rep in settings and ignore the half-time switch if you want that.
CREDITS
- Built by Claude Opus 5.5 with requirements, testing and feedback from me.
- Classic workout: Klika & Jordan, "High-Intensity Circuit Training Using Body Weight", ACSM's Health & Fitness Journal (2013).
- Advanced workout: Mark Verstegen / EXOS (2014).
(Both popularised by The New York Times.)
- Voices: Piper text-to-speech (Open Home Foundation) with en_US-ljspeech-high fr_FR-siwis-medium de_DE-thorsten-high es_ES-davefx-medium it_IT-paola-medium pt_BR-faber-medium
- Audio compressed with QOA, the "Quite OK Audio" format by Dominic Szablewski.