Check your space.
Clear enough room to move, use a stable surface and keep equipment secure and in good condition.
Exercise safety
Your body gets the final say.
Workout Dice provides general exercise guidance, not medical advice. Adapt every session to your ability and stop when something does not feel right.
Important
Stop if you feel pain, dizziness or unusual discomfort.
Do not push through warning signs. Rest, seek help when needed and choose an easier option another day. In an emergency, contact your local emergency services.
PainStop
DizzinessStop
Unusual discomfortStop
Before you start
Set up for a safer session.
A generated workout is a suggestion. Check the movement, your environment and your current condition before beginning.
Warm up.
Prepare gradually, especially before harder sessions. Use warm-up and mobility movements where appropriate.
Read the form tip.
Quality beats quantity. Review the exercise guidance before your first set of an unfamiliar movement.
During your workout
Control first. Reps second.
The timer is a guide—not an instruction to sacrifice form or continue when you need to rest.
Move with control
Use a range of motion and pace you can manage. Reduce speed, resistance or depth when form begins to break down.
Breathe naturally
Avoid holding your breath unnecessarily. Pause if you become light-headed, unusually short of breath or unwell.
Take more rest
Extend recovery or pause the session whenever needed. The app’s interval is not a minimum you must complete.
Finish gradually
Allow breathing and heart rate to settle. Cool-down or mobility work may be helpful after more demanding activity.
Adapt the workout
Make the app fit your day—not the other way around.
Use the controls in Workout Dice to lower impact, reduce effort and remove exercises that are not right for you.
Turn on low-impact mode or avoid jumping.
These preferences adjust the generator without removing your ability to choose a target or workout mode.
Change more than one variable.
Lower the fitness level, choose lighter or no equipment, shorten work intervals, increase rest, reduce circuit size or select a shorter duration.
LevelEquipmentWorkRestDuration
Professional advice
When in doubt, ask someone qualified.
Workout Dice cannot assess your health, diagnose a condition or determine whether a specific exercise is safe for you.
Consult a qualified professional when appropriate
- Before beginning a new exercise programme if you have concerns about your health or fitness.
- If you are pregnant, recently postpartum, injured, recovering from surgery or managing a health condition.
- If pain or other symptoms persist, return or worsen.
- If you are unsure how to perform a movement with safe technique.
No medical advice.
Workout Dice does not provide medical advice, diagnosis, treatment, rehabilitation, calorie estimates or health outcomes. It does not access Health Connect or other health-data services.
Need product help?
Choose the safer option.
For questions about Workout Dice settings or exercise information, contact ROOT PILATES LTD. For medical concerns, contact a qualified healthcare professional.