All Exercises You Can Do with Repscroll to Unlock Screen Time

Repscroll transforms your screen time into workout time by requiring exercises to unlock social media apps. But what exercises can you actually do? And how do you perform them correctly to avoid injury and maximize results?

This comprehensive guide covers every exercise available in Repscroll, complete with proper form instructions, modifications for beginners, and tips for getting the most out of each movement.

How Repscroll Exercise Detection Works

Repscroll uses your phone's camera and advanced pose detection to count your reps accurately. The app tracks your body position and only counts a rep when you complete the full range of motion with proper form. This means you can't cheat your way to screen time—you have to actually do the work.

For best results, position your phone about 6-8 feet away where it can see your full body. Make sure you have adequate lighting and a clear background.

Pushups: The Classic Upper Body Exercise

Muscles worked: Chest, shoulders, triceps, core

Pushups are the most popular exercise choice in Repscroll. They require no equipment, can be done anywhere, and provide an excellent upper body workout.

Proper Pushup Form

1. Start in a high plank position with hands slightly wider than shoulder-width apart
2. Keep your body in a straight line from head to heels
3. Lower your chest toward the floor by bending your elbows
4. Go down until your chest nearly touches the ground
5. Push back up to the starting position
6. Keep your core engaged throughout the movement

Common Pushup Mistakes to Avoid

• Sagging hips: This puts stress on your lower back. Squeeze your glutes to keep your body straight.
• Flared elbows: Keep elbows at about 45 degrees from your body, not straight out to the sides.
• Partial reps: Repscroll requires full range of motion—go all the way down and all the way up.
• Looking up: Keep your neck neutral by looking at a spot on the floor about a foot in front of your hands.

Pushup Modifications

Easier: Start with knee pushups or incline pushups against a wall or bench.

Harder: Try diamond pushups, wide pushups, or add a pause at the bottom.

Squats: Build Your Lower Body

Muscles worked: Quadriceps, glutes, hamstrings, core

Squats are fundamental for lower body strength and can burn significant calories. They're also easier for beginners than pushups.

Proper Squat Form

1. Stand with feet shoulder-width apart, toes pointing slightly outward
2. Keep your chest up and core engaged
3. Push your hips back as if sitting into a chair
4. Lower down until your thighs are parallel to the floor (or below)
5. Keep your knees tracking over your toes
6. Drive through your heels to stand back up

Common Squat Mistakes to Avoid

• Knees caving inward: Push your knees out to track over your toes.
• Rising on toes: Keep your weight in your heels and midfoot.
• Rounding your back: Maintain a proud chest position throughout.
• Not going deep enough: Repscroll tracks depth—hit parallel for the rep to count.

Squat Modifications

Easier: Hold onto a chair or doorframe for balance assistance.

Harder: Add a pause at the bottom, or try jump squats for cardio.

Planks: Core Strength and Stability

Muscles worked: Core, shoulders, glutes, back

Planks in Repscroll are measured by time rather than reps. You'll hold the position for a set duration to unlock your apps.

Proper Plank Form

1. Start in a forearm plank with elbows directly under shoulders
2. Keep your body in a straight line from head to heels
3. Engage your core by pulling your belly button toward your spine
4. Squeeze your glutes to prevent hip sagging
5. Look at a spot between your forearms to keep your neck neutral
6. Breathe steadily throughout the hold

Common Plank Mistakes to Avoid

• Hips too high: Your body should form a straight line, not a tent shape.
• Hips sagging: Engage your core and glutes to prevent lower back strain.
• Holding your breath: Breathe normally to maintain the hold longer.
• Looking up: This strains your neck. Keep your gaze down.

Plank Modifications

Easier: Start with knee planks or reduce the hold time.

Harder: Try side planks, plank shoulder taps, or extend hold times.

Jumping Jacks: Cardio in Small Spaces

Muscles worked: Full body, cardiovascular system

Jumping jacks get your heart rate up and provide a full-body warm-up or cardio boost.

Proper Jumping Jack Form

1. Start standing with feet together and arms at your sides
2. Jump while spreading your legs shoulder-width apart
3. Simultaneously raise your arms overhead
4. Jump back to the starting position
5. Keep a slight bend in your knees to absorb impact
6. Land softly to protect your joints

Tips for Better Jumping Jacks

• Keep movements controlled rather than sloppy and fast
• Land on the balls of your feet, not flat-footed
• If you have downstairs neighbors, try step-out jacks instead of jumping

Lunges: Unilateral Leg Training

Muscles worked: Quadriceps, glutes, hamstrings, calves

Lunges work each leg independently, helping to correct muscle imbalances while building strength.

Proper Lunge Form

1. Stand tall with feet hip-width apart
2. Step forward with one leg, lowering your hips
3. Both knees should bend to approximately 90 degrees
4. Keep your front knee over your ankle, not past your toes
5. Push through your front heel to return to standing
6. Alternate legs with each rep

Common Lunge Mistakes to Avoid

• Knee going past toes: Take a longer step forward.
• Leaning forward: Keep your torso upright.
• Narrow stance: Step forward and slightly out for balance.
• Not going low enough: Your back knee should nearly touch the floor.

Sit-ups and Crunches: Abdominal Focus

Muscles worked: Rectus abdominis, obliques

Classic ab exercises that target your midsection.

Proper Sit-up Form

1. Lie on your back with knees bent and feet flat on the floor
2. Place your hands behind your head or crossed on your chest
3. Engage your core and lift your torso toward your knees
4. Lower back down with control
5. Don't pull on your neck—let your abs do the work

Proper Crunch Form

1. Same starting position as sit-ups
2. Lift only your shoulders off the ground
3. Focus on curling your ribcage toward your pelvis
4. Hold briefly at the top before lowering

Building Your Repscroll Workout Routine

The beauty of Repscroll is that your workout builds automatically throughout the day. However, you can optimize your exercise choices based on your fitness goals:

For Upper Body Focus

Set pushups as your primary exercise. You might complete 50-100+ pushups daily just from normal phone usage.

For Lower Body Focus

Choose squats or lunges. These exercises also burn more calories due to the larger muscle groups involved.

For Core Strength

Alternate between planks, sit-ups, and crunches. Plank holds are especially effective for building core stability.

For Cardio

Jumping jacks elevate your heart rate and keep you energized throughout the day.

For Balanced Fitness

Rotate between different exercises throughout the week or set different exercises for different apps.

How Many Reps Should You Set?

Start conservative and increase over time:

• Beginners: 5-10 reps per unlock
• Intermediate: 10-20 reps per unlock
• Advanced: 20-30+ reps per unlock

Remember, you'll be doing these exercises multiple times per day. Setting 10 pushups might seem easy, but if you check Instagram 15 times daily, that's 150 pushups.

Getting the Most Out of Repscroll Exercises

1. Focus on form over speed. Proper form builds muscle and prevents injury.
2. Use exercises you enjoy. You're more likely to stick with the app.
3. Progress gradually. Add reps as exercises become easier.
4. Mix it up. Change exercises weekly to work different muscle groups.
5. Stay hydrated. You're exercising more than you realize.

Start Your Fitness Journey Today

Every time you feel the urge to scroll, you're getting an opportunity to improve your fitness. Download Repscroll and turn your screen time into gains.

Get Repscroll on the App Store