A free desk exercise poster for your breakroom wall.
Nine essential office exercises. One downloadable PDF. Print at any size, hang it anywhere. No signup, no email, no gym, no lycra. An 80s-corporate training poster your CFO will secretly love.
One page · 0.8 MB · designed for A4, scales to A3 / A2 / letter
What’s on it
Nine exercises, one page, zero excuses.
Each move is a standing or seated desk exercise with a short how-to. Hung in a breakroom, it does the reminding for you — nobody needs to install anything, nobody needs to be told to move. The poster just sits there being slightly impossible to ignore.
- 1Side-to-Side Bends
- 2Desk Push-Offs
- 3Seated Spinal Twist
- 4Chair Squats
- 5Stretch & Reach
- 6Overhead Circles
- 7Seated Marches
- 8Neck Rolls
- 9Mini Jump Rope
Put your company logo on it.
We’re building a customizer: upload your logo, type your company name, pick an accent color, download a co-branded PDF. Perfect for HR / People Ops / the one person in the office who cares about wellness. Free, no signup.
Want first access? Email hello@wakeout.io.
Frequently asked
Common questions, honestly answered.
Is this poster really free to download?
Yes. No signup, no email, no payment. One-click download. Hang it wherever you want — breakroom, home office, coworking space.
What size does it print at?
Designed for A4 (the 1:1.41 ratio most print shops default to). Scales up beautifully to A3 or A2 for a breakroom wall. Letter (8.5×11") works too — your print dialog will auto-scale with a small margin.
Can I share the poster with my team or company?
Please do. That's the point. Print copies for every breakroom. Share the PDF in Slack. Email it to HR. The only thing we ask: leave the Wakeout footer intact.
Can I put my company's logo on it?
Not yet — but soon. We're building a customizer that will let you add your company name, logo, and accent color, then download a co-branded version. Ping us if you want first access.
Do I need to install the Wakeout app?
No. The PDF is entirely standalone. If you want 2,000 more exercises with guided audio and a chair-dance timer, the Wakeout app is free on iOS and as a Chrome extension.
More from Wakeout
Want the full 30?
The poster is nine. The full online listicle has 30 seated desk exercises with inline video demos — if you want to try them before printing, or want something your phone can do that a poster can’t.
Print. Pin. Wiggle. Repeat.
Grab the PDF, hang it on a wall, and let nine little exercises do the reminding. The Wakeout app picks up where the paper ends — 2,000+ more moves, free on iOS and Chrome.