How does Repscroll work?

Repscroll is a screen time blocker that requires you to do physical exercise — pushups, squats, or planks — to unlock apps like TikTok, Instagram, and YouTube. The app uses AI-powered form detection via your phone's front camera to verify each rep. Every rep earns you scroll time.

What apps can Repscroll block?

Repscroll can block any app on your phone, including TikTok, Instagram, YouTube, Twitter/X, and other social media or entertainment apps. You choose which apps to lock and how many reps you need to unlock them.

Does Repscroll detect cheating?

Yes. Repscroll uses on-device machine learning to verify your form in real time. If your pushup isn't deep enough or your squat doesn't hit the required depth, it doesn't count. Hard lock mode also prevents uninstalling or force-closing the app until your reps are done.

Repscroll is available on the App Store. Download it free and start turning your pushup time into screen time today.

What exercises does Repscroll support?

Repscroll supports pushups, squats, and planks. Each exercise earns you a different amount of screen time. The app tracks your reps using AI-powered computer vision via your phone's front camera.

Push-Up Challenge Week 1: Foundation

Level

Beginner

Duration

1 week (7 days)

For

Anyone starting a push-up

Goal

Master push-up form and establish

The critical first week of any push-up challenge. This 7-day foundation guide teaches proper form, establishes your baseline, and builds the daily habit that will carry you through longer programs. Perfect as a standalone intro or the start of a multi-week plan.

Is This Challenge Right For You?

Starting max range

1 – 20 push-ups

Prerequisites

✓Ability to do at least 1 push-up (any variation including wall or knee)
✓No acute injuries

Equipment

•Exercise mat (optional)

Benefits

✓Learn correct push-up form before building volume
✓Establish a daily exercise habit
✓Identify your starting baseline for future progress
✓Build initial muscle-tendon resilience
✓Prepare your body for higher-volume weeks ahead

Your 1 week (7 days) Plan

Week 1

Master proper form and complete all 6 training days

Form Tip

Hands under shoulders, body straight, lower chest to 2 inches from floor, full lockout at top.

Day	Sets	Total Reps	Notes / Tip
Day 1	3 + 3 + 3	9	Today is about form, not numbers. Quality over quantity.
Day 2	4 + 3 + 3	10	Focus on a straight body line from head to heels.
Day 3	4 + 4 + 3	11	Lower until your chest is 2 inches from the floor.
Day 4	Rest Day	--	Rest day. Stretch your chest, shoulders, and wrists.
Day 5	5 + 4 + 4	13	You are already stronger than day 1. Keep going.
Day 6	5 + 5 + 4	14	Try to slow down the lowering phase today.
Day 7	5 + 5 + 5	15	Week 1 complete! Test your max and record it.

Form Tips

1Hands under shoulders, body straight, lower chest to 2 inches from floor, full lockout at top.

What's Next?

Beginner1 week (7 days)

Week 2 Progression

Beginner30 days

Beginner 30-Day

Beginner30 days

Women's Challenge

Check Your Push-Up Standards

See how you compare to others your age and gender

Pushups vs Running: Which Burns More Calories?

Should you do pushups or go running? Compare calories burned, muscle building, time efficiency, and which exercise is better for your goals.

Pushup Progression: From Wall Pushups to Full Pushups in 30 Days

Can't do a pushup yet? This progression plan takes you from wall pushups to full floor pushups with variations for every fitness level.

How to Make Exercise a Habit: The Science of Sticking With It

Why is starting an exercise routine so hard? Learn the science of habit formation and practical strategies to make exercise automatic.

What if the prescribed reps are too easy or too hard?+

Scale to your level. If too easy, add 2-3 reps per set. If too hard, use knee or incline push-ups. The goal is to train with good form and finish all sessions.

Should I test my max before starting?+

Yes. Do a proper warm-up, then do as many push-ups as you can with good form. Record this number -- you will test again at the end of week 1 and be surprised by the improvement.

What comes after week 1?+

Move to Week 2 (progressive overload) or start one of the full 30-day challenges based on your max. If your max is under 10, try the beginner challenge. 10-25: intermediate. 25+: advanced.

Track your Week 1 Foundation with Repscroll

Stop doomscrolling. Start moving. Download Repscroll and turn your phone addiction into a fitness habit.

Download Free on App Store