I keep it open in only 2 modes.
Mode 01 — background admin. When doing stuff that doesn't need pure focus: emails, scheduling, reviewing. App stays open, fires reminders while you work. Use DeskPins (free) to pin it on top of every window.
Mode 02 — active breaks. 1–4 minutes. Stand up. Mix postures and intensity. Squeeze deliberately.
Still mode — stay seated, focus on the muscle group, squeeze hard, hold the full 10 seconds.
Movement mode — do 1 slow full rep of an exercise from that group across the entire 10 second window. Control every inch of it.
Light resistance bands pair well with movement mode. Not all days are equal — some days go hard, some days just squeeze. Both count.
Open the app on your phone, select Voice as your audio, start a session, put the phone in your pocket or bag, and go for a walk. The app speaks the muscle group name when it's time to squeeze — you don't need to look at the screen at all.
Squeeze and hold for the full 10 seconds as you walk. The finish tone tells you when to release. Keep your pace, keep moving.
This works on desktop too. Keep a browser tab open with sound on while you work — the voice fires through your speakers or headphones without you ever switching windows.
Voice mode pairs well with Mid or Low intensity so the prompts don't interrupt your flow too often. Wild 100% is for when you mean business.
🔴 Pull — Back · Biceps · Posture
🔵 Push — Chest · Shoulders · Triceps
🟢 Legs — Quads · Hamstrings · Glutes · Calves
🟠 Abs & Core
🟡 Kegel
⚪ Everything