Swole Code

Micro-workouts while your AI agent works.

Turn vibe coding wait times into gains. When Claude Code launches a longer task (research, tests, builds), Swole Code prompts you with a quick exercise. Log your reps when the task completes.

We're shaving years off our lives watching spinning wheels. Might as well do some squats.

The Insight

Developers resist breaks because they fear momentum loss. Swole Code solves this with assured progress: if you know meaningful work continues while you exercise, the resistance evaporates.

How It Works

1. Task starts → Exercise prompt appears:

2. Task ends → Confirmation dialog:

3. Track your gains:

swole

Opens a TUI dashboard with today's stats, recent history, and access to all features.

Features

Exercises (Snacks)

Quick movements during short waits:

• 45 exercises built-in across legs, upper, cardio, core, mobility
• Morning Park movements: horse stance, body waves, Cossack squats
• Equipment-aware: kettlebell, pull-up bar, resistance bands
• Intensity levels: gentle, moderate, intense

Routines (Meals)

Structured sessions for longer autonomous work:

• HIIT, Pilates, Barre, Yoga, Kettlebell flows
• YouTube integration: save favorite workout videos
• Custom routines: add your own with duration and intensity

Weekly Patterns

Schedule your workout focus:

• Freestyle: random selection
• Upper/Lower Split: alternate focus days
• Push/Pull/Legs: classic 3-way split
• Daily Mobility + Intensity: light movement daily, one hard session
• Morning Park Daily: gentle movements every day

Routine Matching

For longer autonomous tasks, browse routines matched to your available time:

• 2-5 min: "Two Minute Reset", "Eye Reset"
• 5-10 min: "Posture Reset", "Quick Pump", "Standing Flow"
• 10-20 min: YouTube video workouts from popular creators
• 20+ min: Full HIIT, strength, or yoga sessions

Requirements

• macOS (uses native notifications)
• Claude Code
• Python 3.8+
• Rich (pip install rich) - for the TUI

Install

git clone https://github.com/billy-and-the-oceans/swole-code.git
cd swole-code
./install.sh

The installer will:

1. Copy hooks to ~/.claude/hooks/swole-code/
2. Print the config to add to ~/.claude/settings.json

Then add to your shell profile:

alias swole='~/.claude/hooks/swole-code/swole.py'

Commands

Command	Description
swole	Open TUI dashboard (stats, log, config, history)
swole suggest --task "desc"	Get exercise suggestion for a task
swole log-complete	Log pending exercise as completed
swole log-skip	Clear pending exercise without logging

Configuration

Run swole setup on first run, or swole config anytime:

Option	Description
Equipment	What you have (kettlebell, pull-up bar, etc.)
Intensity	Gentle / Moderate / Intense / Mixed
Weekly Pattern	How to structure your week
Categories	Toggle legs, upper, cardio, core, mobility
Cooldown	Minutes between prompts (default: 30)
Quiet Hours	No prompts during set hours
Custom Exercises	Add your own movements

What Triggers Swole Code?

Agent tasks:

• Explore agents (codebase research)
• Plan agents (architecture planning)
• Background tasks
• Prompts containing: "research", "analyze", "comprehensive", "investigate"

Bash commands:

• npm test, yarn test, pytest, cargo test, go test
• cargo build, npm run build, docker build, make

Workout Log

Completions are logged to:

• SQLite: ~/.swole-code/data.db
• Markdown: ~/.swole-code/log.md

## 2026-02-04
- [x] 14:23 - **10 airsquats** [legs] (moderate) (during: "Research auth patterns")
- [x] 15:47 - **Horse Stance Flow** [morning_park] (10 min) (during: "npm test")

Exercise Categories

Category	Examples
Legs	Squats, lunges, calf raises, horse stance
Upper	Pushups, tricep dips, pull-ups
Cardio	Jumping jacks, high knees, burpees
Core	Plank, dead bug, bird dog
Mobility	Hip circles, wrist circles, cat-cow

Intensity Levels

Level	Description	Examples
Gentle	Morning park vibes, joint-friendly	Horse stance, body waves, wrist circles
Moderate	Real work, sustainable	Pushups, squats, kettlebell swings
Intense	Heart rate up, sweat likely	Burpees, jump squats, mountain climbers

YouTube Creators

The TUI includes links to great workout channels:

• Caroline Girvan - HIIT, strength, kettlebell
• Blogilates - Pilates, barre
• Yoga With Adriene - Yoga, mobility
• GMB Fitness - Movement quality
• Tom Merrick - Deep flexibility

Contributing

PRs welcome! Some ideas:

• Linux support (notifications)
• Windows support
• More exercises and routines
• Streak tracking / achievements
• Health app integrations
• Integration with Claude's upcoming swarm capabilities

License

MIT

---

Get swole while you code.