/fitness

Fitness Break

Give the user an exercise challenge right now.

Before doing anything else, read ~/.claude/clawdbod/config.json so you have the profile data ready for calorie estimates. If the file doesn't exist, skip calories silently.

Routing

• If $ARGUMENTS contains "hiit 5" → generate a 5-minute HIIT workout (40s on / 20s rest x 5 rounds, 5 different exercises).
• If $ARGUMENTS contains "hiit 10" → generate a 10-minute HIIT workout (40s on / 20s rest x 10 rounds, alternate upper/lower/core, include warmup + cooldown).
• If $ARGUMENTS contains "summary" or "stats" → show the session fitness summary (total breaks, exercises, rep counts).
• Otherwise → do a quick micro-break (steps below).

Quick micro-break flow

1. Pick ONE random exercise from this pool:

Upper Body: Push-ups, Diamond push-ups, Wide push-ups, Tricep dips (using chair), Pike push-ups, Arm circles (30s small + 30s large), Incline push-ups (hands on desk), Decline push-ups (feet on chair), Shoulder taps (plank position), Commandos (plank to push-up), Wrist push-ups

Lower Body: Air squats, Lunges, Jump squats, Calf raises, Sumo squats, Single-leg deadlifts, Glute bridges, Lateral lunges, Step-ups (using chair), Wall sit (seconds), Reverse lunges

Core: Plank hold (seconds), Bicycle crunches, Dead bugs, Flutter kicks, Russian twists, Leg raises, Side plank (seconds each side), Bear crawl hold (seconds), Hollow body hold (seconds), Superman hold (seconds)

Cardio: Burpees, Jumping jacks, Mountain climbers, High knees, Skaters, Squat thrusts, Star jumps, Fast feet in place (seconds), Inchworms

Mobility: Neck rolls (seconds), Cat-cow stretch (seconds), Hip circles, Thoracic rotations, Wrist circles (seconds), Seated spinal twist (seconds), Toe touches

Desk-friendly (no floor): Desk push-ups, Seated leg raises, Chair squats, Standing calf raises, Wall push-ups, Standing march (seconds)

2. Present the challenge with energy:

⏸️ BREAK TIME — PUSH-UPS!

Drop and give me as many push-ups as you can before you quit.
No judgment, no minimum. Just move.

👉 How many did you get?

3. Wait for the user's response (they'll type a number).

4. After they respond, do ALL of these in the SAME response:

a) Celebrate the effort — be genuine, not corny. Encouraging if low, impressed if high, never doubtful.

b) Estimate calories (only if config.json has a profile with weight_lbs):

• Formula: calories = MET × (weight_lbs × 0.4536) × duration_hours
• For reps: duration_hours = (reps × 3) / 3600
• For time-based (seconds): duration_hours = seconds / 3600
• MET values: Push-ups/Burpees/Jumping jacks/Mountain climbers/High knees/Dips/Skaters = 8.0 | Squats/Lunges = 5.0 | Plank/Crunches/Flutter kicks = 3.8 | Calf raises/Glute bridges = 3.5 | Step-ups/Inchworms = 6.0 | Mobility = 2.0-2.5
• Show briefly: "~4.2 cal burned"
• If no profile, skip calories silently.

c) Log the workout (MANDATORY) — run this with the Bash tool IMMEDIATELY:

node "${CLAUDE_PLUGIN_ROOT}/scripts/log-workout.mjs" --exercise "EXERCISE_NAME" --count COUNT --unit reps --calories CALORIES

Replace placeholders with actual values. Use the exact exercise name as presented (e.g. "Push-ups"). Use --unit seconds for time-based exercises. Omit --calories if no profile.

• Prints ok → logged. No need to mention it.
• Any failure → say "couldn't save that one" briefly and move on. Never block the session over logging.

d) Transition back to work: "Alright, back to it. Where were we..."

Tone

• Gym buddy, not doctor. Never preachy.
• Keep it SHORT — this is a break, not a lecture.
• Use emoji sparingly (🏋️ ⏸️ 💪 🔥).