Pocket Squat vs Outdo

■ Built around the one exercise that matters most: the squat Most of your muscle mass sits in your lower body, and it is also the first to decline with age. That is why this app does not do push-ups or crunches. It does one thing: squats, done properly, kept up for good. Hold your phone (or wear your Apple Watch) and squat. The motion sensor counts every rep. No tapping required. ■ The 120-minute insight from modern health science Large-scale epidemiological studies, including research associated with Harvard T.H. Chan School of Public Health, have reported that people who do 90 to 120 minutes of strength training per week, such as squats, have a 13% lower risk of all-cause mortality compared with people who do none. Do nothing, and lower-body muscle naturally declines with age, quietly eroding your healthspan. This app is built to push back against that decline at an extremely low cost. ■ Raise the load effectively with Serious Training Mode Repeat the same number of reps forever and your muscles simply adapt. Turn on Serious Training Mode and the app judges the pace of every rep. Only reps done at a controlled pace of one every 1.5 to 5 seconds count as proper reps. Bouncing up fast, or resting mid-set, does not count. * A set with 60% proper reps is a proper workout * Get 3 proper workouts a day on 3 days a week, and your reps per set go up by 10% automatically Only people who earn it get more load, a little at a time, every time. It is the progressive overload a trainer would give you, in your pocket. ■ Sustainable and fun to keep up One set is 15 squats, about 30 seconds. No gym time required. * Sitting alarm: get nudged at the interval you choose during desk work * Scheduled reminders: on waking, at noon, in the evening, whenever fits your day * Extended healthspan: after every set, see in real time how much healthy time you have added. Your effort becomes a visible asset * Streaks and history: weekly, monthly and all-time charts with estimated calories * 10 color themes: the app's colors and its Home Screen icon change together * Apple Watch: count on the Watch alone, with records synced to iPhone * Apple Health: every set is saved as a workout Start investing in your lower body today. Fifteen seconds at a time can change your future. —— Pricing: Pocket Squat is completely free. Every feature is available at no cost. No in-app purchases, no subscription.

Take back your time. Move first, scroll after. Outdo pauses the apps that pull you. A short workout opens them for the minutes you choose, free for one app. Start from zero, with an easier option in one tap and a streak that forgives a rest day. Over a few weeks the scroll habit shrinks and you get stronger, without willpower doing all the work. HOW IT WORKS 1. Choose the apps that pull you and a daily limit, decided while you're calm. 2. Past the limit, those apps pause and the shield names your workout: "20 squats opens Instagram for 15 minutes." 3. Tap Start workout. Outdo opens straight into a short, guided set with a follow-along figure. 4. Finish, and the apps open for the minutes you chose. When those minutes are used, they pause again, even if you never reopen Outdo. NEVER A TRAP Every shield has Open anyway: three quick passes of five minutes a day, then blocking pauses until tomorrow. Outdo is a pact you make with yourself, not a warden. START FROM ZERO Can't do a push-up yet? Your sets start against a wall. Too hard today? Make it easier in one tap. On a train or in a meeting? A one-minute seated stretch still counts. A STREAK THAT FORGIVES One rest day a week is built in, so one missed day never undoes your work. Miss two and you simply start again, with your last run remembered. SEE THE TIME COME BACK Outdo estimates the time you've taken back from scrolling, shows its working, and tracks every workout, rep and weekly best. NUDGES WHEN THE PULL HITS Pick the moments scrolling tempts you most, and Outdo reminds you to move first. Only those reminders and a weekly recap. Never marketing. APPLE HEALTH AND APPLE WATCH Workouts are saved to Apple Health if you allow it. Outdo Premium counts reps on Apple Watch. FREE, OR OUTDO PREMIUM Free, for good: blocking for one app or site, workouts that unlock it, one goal of your choice, your streak and reminders. Outdo Premium adds unlimited apps, whole categories and websites, all three goals (push-ups, plank and wall sit), rep counting on Apple Watch, and your whole history. Outdo Premium is an auto-renewing subscription: $39.99 a year with a 7-day free trial for eligible new subscribers, or $9.99 a month. Prices may vary by region. Payment is charged to your Apple Account when you confirm the purchase, or when the free trial ends. The subscription renews automatically unless it is cancelled at least 24 hours before the end of the current period, and your account is charged for renewal within 24 hours before the period ends. Manage or cancel anytime in your App Store account settings. Anyone who bought the earlier one-time Outdo Unlock keeps Premium for life. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://swiftorbit.io/privacy-policy/ PRIVACY No account needed. Your workouts stay on your devices. Screen Time never tells Outdo which apps you chose. Outdo is not medical advice. If you have an injury or a condition that affects exercise, talk to a qualified professional before starting.