This workout app does not publish your personal workout history. Use Backup → Import JSON to restore your privately downloaded backup on this phone. This no-login version syncs automatically between phones after D1 has been configured. If the database is empty, import one private historical backup on ONE phone, wait for Cloud saved, and then load this same address on the second phone.
Continue your training
Automatic cloud backup · Connecting…Cloud access informationThis no-login app is publicly accessible to anyone who discovers its URL. Your phone keeps a local copy if the network is unavailable. A failed or conflicting cloud write is flagged here.
Next in sequence
Walking and movement
Your workout includes the warm-up and cooldown at the right time. Recovery days show the complete gentle mobility routine here.
Minutes save automatically.
Recovery tools (advanced)
Data saves automatically to Cloudflare when online. Technical recovery tools are intentionally hidden from the workout screen.
Workout
Workout time (includes breaks)00:00
1 · Warm up once
Before resistance training: 4–5 minutes easy walking or cycling, then these three dynamic movements, then one or two lighter practice sets of the first major exercise.
4–5 minutes easy cardio → dynamic mobility below → practice sets → working sets.
Movement guidance & demonstration
Plan prefilled below: edit to your actual repetitions and load, then confirm each set. The plan is not a completion record.
Two 10 kg dumbbells: choose Combined for an entry of 20 kg, or Per hand for 10 kg. Historical numbers are NEVER halved automatically.
Log warm-up sets separately (optional)
Use for lighter practice sets. Not counted in working-set volume. Previously reported 16 October sets remain unclassified unless you confirm.
Rest between sets
02:00
Starts after you complete a set; you can pause or skip. It does not mark the next set complete.
Select only after the final set. 1–3 means challenging but controlled.
Cooldown & complete
Recovery feedback is optional. You can save what you completed even if you skip the cooldown.
After workout: 3–5 minutes
Slow walk 2 minutes, then gentle hip stretch, relaxed breathing and easy standing alignment. No forceful stretching.
Workout saved ✓
Recorded progress
Previous sessions remain intact; earlier sessions with unknown time or performance remain explicitly unknown.