The schedule
You choose when your day starts. The first break appears 75 minutes later, then roughly every three and a half hours, three times in all. They are optional. A day with none is not a failed day; the ring simply stays open.
Five movements, on purpose
A break can only ask for movements you can do wherever you are, without specialized equipment. Some movements need floor space, and every movement still deserves attention.
- Air squats
- Push-ups
- Jumping jacks
- Reverse lunges
- Standing side bends
Why not the whole library
A glute bridge needs a floor. A wall sit needs a wall. A dead bug needs a mat and a minute. Check the space each movement needs before starting. A short break should fit the room you actually have; skip a suggestion that does not.
Counted like everything else
A break is a camera set like any other: the same counter, the same recap, the same energy cost. There is no separate, gentler rule for breaks. Ten counted reps are ten counted reps.