WITH
What it is
Pick what you want and WITH runs one minute of Stands built for it. A Stand is any position where you use your mind and muscles under tension: push, pull, hold still, or reps.
Physical culture, kept small.
Before you start
Breathe normally through every Stand. Never hold your breath.
Never act on a cue while driving, near water, while operating machinery, or when sick.
Stop if something feels wrong. Read the Disclaimer before your first session.
Quick start
1. On Today, tap What do you want? Pick a goal, then a way: Classic (pick your muscle groups), Today's, or Tao of Power (Coy or Bullish, then your posture or gear).
2. Press Start.
3. Follow the curve: push as it rises, ease off as it falls. The sound marks each push and each release.
How to Stand
Two ways, both isometric.
Overcoming isometrics. Push against something that won't move: a wall, the floor, your own hands.
Yielding isometrics. Don't let a load move you: a band, a weight, your own body.
Reps work too. See Tips below.
Tips
Calm natural breaths.
Stand every day.
How much is up to you.
Take care of your time & energy.
Some days you Stand hard, some days easy. Both count.
Variations to try
Pulses: short bursts, relax, burst again.
Pyramid: each surge harder than the last.
Low to max: build up steadily, finish at max.
Wave: build up, hold at the top, ease off slowly.
Steady: one even effort for the whole Stand.
Steady plus bursts: hold at half, add short harder bursts.
Mind to muscle focused reps work too. Even light weights are enough if you put in the work.
If something hurts, stop.
Never act on a cue while driving, near water, or when sick.
Tao of Power
Calm natural breaths.
Follow the card and the curve. Hold the stance clean for every second it asks.
Even short Stands are enough if you put in the work. Mind to muscle: feel the muscle work every second.
Pause stops the clock. Paused time never counts.
If something hurts, stop.
Three ways
Classic. Pick your muscle groups. Each Stand shows a drawing of the muscle you work.
Today's. One exercise a day, the same for everyone. Gone at midnight.
Tao of Power. Stances from sports and animals. Art in resistance. Flow from stillness. Coy: discreet enough for an office, bus, or a café. Posture: Seated, Upright. Bullish: the cards people will notice. Gear: Wall, Floor, Band, Weight. Leave out the cards you don't want in Me → Library.
Classic and Today's come with both plans. Tao of Power comes with the WITH subscription.
What do you want?
Every session is one minute. Train more when you want more.
Strength. Max effort, short holds. 6 Stands.
Speed. Zero to max, fast. 10 Stands.
Armor. Push, rest, repeat. 10 Stands.
Endurance. Easy effort, one full minute. 1 Stand.
Calm. Tense, then let go slowly. 2 Stands.
Sound
The sound tells you when to push and when to let go: Mantis Shrimp, Minimal, Alert, Soft, or Silent. Pick yours in Me → Presets and press Save default.
How I use it
At work. One minute between emails and calls. Train more when there is time.
Active break. A few minutes. Up from the chair: wall, floor, a band. A few sessions, different goals.
Install it like an app
Android, or desktop Chrome / Edge / Brave: open Me and press Install app.
iPhone: Safari, Share, Add to Home Screen.
Mac: Safari, Share, Add to Dock.
Firefox: no install on any device. Keep the tab open, everything still works.
Install WITH to your home screen. In a browser tab, your phone can clear your photos in Your Canvas after 7 days without opening it. Installed, it cannot.
Turn on reminders
Set it up: Me → Presets → Reminders. Add one for each time you want a nudge: pick the days, pick the time, press Save default. Then turn them on in Me → Reminders and allow notifications when your browser asks.
If you trained in the hour before a reminder, it stays quiet.
iPhone: only works once WITH is installed to your home screen. Apple doesn't allow push to a browser tab.
Android / desktop: works either way, installed or just a browser tab.
Firefox: reminders don't work. Same install limitation as above.
Compatibility
Float window: Chrome, Edge, Brave only. Firefox and Safari don't support it.
Everything else works in every browser, desktop and mobile.