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Format Reference

Basic exercises

Pushups 30 / 10 30s work, 10s rest
Pushups 30 30s work, no rest
Plank no duration - press button to advance

Standalone rest

rest 30 30s rest between exercises
30 shorthand for standalone rest

Repetitions

3x Pushups 30 / 10 repeat exercise 3 times

Groups / circuits

3x Circuit [
Pushups 30 / 10 Squats 40 / 10 ]
nested group repeated 3 times; indentation optional; closing ] can be omitted

Full example

3x Warmup [
  Jumping Jacks 30 / 10
  High Knees 30 / 10
]
5x Circuit [
  Pushups 40 / 10
  Squats 40 / 10
  Plank 60 / 15
]
rest 60
Cooldown stretch