102 packs · 3,000+ exercises

Desk exercises for everything that hurts.

Every Wakeout pack is a curated routine for a specific problem or moment — neck pain, 3pm energy crash, back-to-back Zoom calls, tight hips. Pick yours, or start with the 30 essential desk exercises if you want the short list first.

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Category 1

Pain Relief

13 packs
16 exercises

Back Pain

Gentle movements to relieve tension in upper and lower back muscles.

19 exercises

Eye Strain

Gentle eye exercises to reduce digital eye fatigue from extended screen time.

81 exercises

Feet Relief

Self-massage techniques combining stretching and pressure points for foot rejuvenation.

37 exercises

Hand Health

Targeted exercises for fingers and wrists to maintain flexibility and prevent stiffness.

24 exercises

Hand Strength

Build grip strength using a pen for finger and hand resistance training.

15 exercises

Hip Pain

Movements designed to relieve hip tension and improve joint mobility.

16 exercises

Knee Pain Relief

Gentle standing movements to reduce knee pain and improve joint mobility.

13 exercises

Lower Back Strength

Build functional lower back strength with golf swing-inspired movements.

15 exercises

Lower Back Tension Release

Release lower back tension from prolonged sitting with targeted stretches.

25 exercises

Neck And Shoulders

Targeted stretches and movements to release neck and shoulder tension.

14 exercises

Neck Relief

Therapeutic movements and stretches for immediate neck pain relief.

14 exercises

Seated Back Pain Relief

Find back pain relief without leaving your chair through targeted stretches.

15 exercises

Shoulder Stretch

Release shoulder tension with targeted stretches for desk workers and device users.

Category 2

Energy & Wake-Up

43 packs
11 exercises

Afternoon Recharge

Beat the 3 PM crash with energizing movements that restore afternoon vitality.

50 exercises

Airplane

Keep circulation flowing with movements designed for cramped airplane spaces.

12 exercises

Arms Only

Desk-friendly upper body exercises that promote blood flow and energy while you work.

28 exercises

Backpack

Use your backpack's weight for resistance exercises before heading to work or school.

89 exercises

Beach

Beach-specific exercises using sand's natural resistance for a full-body challenge.

78 exercises

Bedroom

Pajama-friendly movements that transition you from groggy to energized.

52 exercises

Car

Safe passenger exercises designed to prevent stiffness during long car trips.

19 exercises

Chair Dancing

Fun dance moves adapted for your office chair, bringing joy to your workday.

20 exercises

Couch Laptop

Work-friendly exercises you can do without setting your laptop aside.

18 exercises

Cushion Fun

Playful seated movements using a cushion as an exercise prop.

14 exercises

Dad Moves

Classic dad-inspired dance moves that combine humor with effective exercise.

13 exercises

Energy Smacks

Traditional self-smacking techniques that stimulate nerve endings for alertness.

14 exercises

Free Flow Sitting

Spontaneous, joyful movements that let your seated body express its natural creativity.

12 exercises

Free Flow Standing

Playful, free-form movements that let your body express itself without following any rules.

13 exercises

Fun Kicks

Playful kicking movements that energize your legs and promote lower body circulation.

13 exercises

Funrobics

Retro 80s aerobics with upbeat movements updated for modern times.

101 exercises

Coffee Break

Transform coffee breaks into energizing movement sessions using office props.

60 exercises

Kitchen

Turn cooking time into exercise time with movements using common kitchen items.

16 exercises

Kitchen Timer

Keep your body moving while your dinner cooks with kitchen-friendly exercises.

12 exercises

Laundry Room

Transform laundry waiting time into strength training with baskets and detergent bottles.

15 exercises

Leg Activator

Seated exercises targeting your lower body to combat prolonged sitting.

86 exercises

Couch

Playful couch-based movements that bring activity to leisure time.

48 exercises

Morning Energy

Rhythmic qi gong and yoga movements for a coffee-free morning boost.

28 exercises

Office Chair

Playful chair exercises that turn your office chair into exercise equipment.

61 exercises

Park

Exercises designed for park benches and open areas to connect with nature.

14 exercises

Pillow Wake Up

Transform your pillow into an exercise prop for an engaging morning routine.

13 exercises

Sit And Stand

Dynamic movements transitioning between seated and standing positions.

29 exercises

Sitting Boxing

Seated punching combinations that energize your upper body while you work.

32 exercises

Sitting Pilates

Chair-based Pilates exercises using a towel for core engagement and posture.

21 exercises

Sneaky Feet Party

Discreet under-desk foot movements that boost circulation and energy secretly.

41 exercises

Stairs

Turn your staircase into a versatile tool for energy-boosting exercises.

19 exercises

Standing Boxing

Upright boxing combinations that boost energy and confidence without equipment.

13 exercises

Standing With A Cushion

Transform a cushion into a creative prop for standing resistance exercises.

39 exercises

Standing Desk

Exercises to keep you energized at your standing desk while preventing stiffness.

13 exercises

Sunrise In NYC

Awaken naturally with gentle bedside movements designed for early morning energy.

15 exercises

TV Break

Energizing movements between episodes to break the couch trap.

49 exercises

Walking

Add groovy movements to your walking rhythm for an engaging exercise routine.

30 exercises

Water Bottles

Turn water bottles into exercise weights for seated workplace strength training.

16 exercises

With A Bottle

Full workout using water bottles as weights for standing strength and cardio.

110 exercises

Picnic With A Partner

Transform picnic time into active partner exercises and dancing outdoors.

18 exercises

Work From Home Basics

Gentle, confidence-building movements perfect for beginning your activity journey.

93 exercises

Desk - Sitting

Desk-friendly movements from leg raises to seated punches to combat sedentary work.

70 exercises

Desk - Standing

Energizing exercises for standing desk users to maintain focus and energy.

Category 3

Focus & Productivity

17 packs
11 exercises

Anti Stress Movement & Breathing

Breathing exercises with meditative movements to reduce anxiety and increase mental clarity.

17 exercises

Balance Training

Standing exercises focused on balance and body awareness to prevent falls.

62 exercises

Coffee Shop

Discrete movements for public spaces that maintain energy without drawing attention.

18 exercises

Couch Stretch

Creative comfort-focused stretches using your couch as a stretch station.

12 exercises

Desk Pump

Use your desk and chair as exercise equipment to maintain energy and strength.

13 exercises

Energy Smacks

Traditional self-smacking techniques that stimulate nerve endings for alertness.

19 exercises

Eye Strain

Gentle eye exercises to reduce digital eye fatigue from extended screen time.

48 exercises

Face Yoga

Tone and energize facial muscles with targeted yoga-inspired exercises.

14 exercises

Flow State Primer

Prime your brain for deep work with seated movements that activate focus and flow state.

16 exercises

Home Office Basic Yoga

Simple standing yoga poses that enhance mobility and clarity without needing a mat.

30 exercises

Lounge

Energize between meetings with discrete movements for office lounge spaces.

13 exercises

Post-Meeting Recovery

Release mental weight and tension after long Zoom sessions with refreshing movements.

18 exercises

Productivity Break By Francesco D'Alessio

Desk-based exercises designed to maintain focus and energy during work sessions.

30 exercises

Study Helper

Break up study sessions with movements that enhance focus and reduce mental fatigue.

22 exercises

Textbook

Use heavy textbooks as exercise weights during productive study breaks.

45 exercises

Office Yoga

Adapted yoga poses for the office environment, combining principles with practicality.

14 exercises

Zoom Meeting Fatigue

Relieve meeting fatigue with discrete desk movements you can do between calls.

Category 4

Calm & De-Stress

6 packs
12 exercises

Bed Bounce Chaos

Playful bed-edge bouncing that shakes off stress and brings back childlike lightness.

14 exercises

Couch Tension Release

Punch and smack your cushions to release the day's frustrations.

39 exercises

Couch With A Partner

Partner-based movements that create connection and energy during couch time.

32 exercises

Sitting Pilates

Chair-based Pilates exercises using a towel for core engagement and posture.

15 exercises

Stress Unwind

Punches, chops, and smacks to shake off tension before bed.

14 exercises

Tension Release Shake Down

Vigorous full-body shaking that leaves the day's tension on the floor.

Category 5

Mobility

13 packs
50 exercises

Airplane

Keep circulation flowing with movements designed for cramped airplane spaces.

17 exercises

Balance Training

Standing exercises focused on balance and body awareness to prevent falls.

15 exercises

Hip Pain

Movements designed to relieve hip tension and improve joint mobility.

16 exercises

Knee Pain Relief

Gentle standing movements to reduce knee pain and improve joint mobility.

15 exercises

Lower Back Tension Release

Release lower back tension from prolonged sitting with targeted stretches.

12 exercises

Lower Back Warm Up

Morning exercises to activate and protect lower back muscles.

13 exercises

Mobility Range Extender

Delightful stretches targeting multiple body parts to expand range of motion.

32 exercises

Morning Mobility

Gentle mobility exercises targeting stiffness from sedentary habits.

12 exercises

Morning Flow

Hypnotic flowing movements that gently awaken body and mind.

14 exercises

Morning Qi Gong

Traditional Chinese energy practices to activate your body's natural vitality.

15 exercises

Seated Mobility Wake-Up

Gentle seated joint mobilization to unlock your body from sleep without standing up.

32 exercises

Sitting Pilates

Chair-based Pilates exercises using a towel for core engagement and posture.

12 exercises

Spinal Health

Improve spine flexibility and strength with mat-based alignment exercises.

Category 6

Recover

7 packs
50 exercises

Airplane

Keep circulation flowing with movements designed for cramped airplane spaces.

11 exercises

Anti Stress Movement & Breathing

Breathing exercises with meditative movements to reduce anxiety and increase mental clarity.

14 exercises

Comfy Tension Release

Gentle bedtime exercises that release accumulated tension and prepare for restful sleep.

12 exercises

Evening Couch Recovery

Gentle couch recovery movements to ease the day's physical toll while you're already settled.

13 exercises

Mobility Range Extender

Delightful stretches targeting multiple body parts to expand range of motion.

12 exercises

Spinal Health

Improve spine flexibility and strength with mat-based alignment exercises.

15 exercises

TV Break

Energizing movements between episodes to break the couch trap.

Category 7

Positivity

17 packs
36 exercises

Animal Theme

Playful animal-inspired movements that make fitness fun while providing a full-body workout.

39 exercises

Bed With A Partner

Playful bed-time movements for bonding through gentle stretching and partnered activities.

13 exercises

Coffee Tai Chi

Balance and coordination practice while holding your coffee cup.

14 exercises

Comfy Tension Release

Gentle bedtime exercises that release accumulated tension and prepare for restful sleep.

20 exercises

Confidence Booster

Empowering movements with affirmations that celebrate your body and build self-esteem.

18 exercises

Cushion Fun

Playful seated movements using a cushion as an exercise prop.

21 exercises

Ease Depression

Mood-lifting movements paired with supportive mental health messages.

13 exercises

Funrobics

Retro 80s aerobics with upbeat movements updated for modern times.

12 exercises

Laundry Room

Transform laundry waiting time into strength training with baskets and detergent bottles.

22 exercises

Morning Motivation

Energizing movements paired with motivational guidance for renewed optimism.

14 exercises

Morning Qi Gong

Traditional Chinese energy practices to activate your body's natural vitality.

39 exercises

Couch With A Partner

Partner-based movements that create connection and energy during couch time.

14 exercises

Pajama Dance

Upbeat morning dance movements you can do in your pajamas.

21 exercises

Relieve Anxiety

Movement therapy with soothing audio guidance to calm mind and body.

20 exercises

Increase Self-Love

Movement therapy with affirming audio to foster positive body-mind relationships.

13 exercises

Standing With A Cushion

Transform a cushion into a creative prop for standing resistance exercises.

110 exercises

Picnic With A Partner

Transform picnic time into active partner exercises and dancing outdoors.

Category 8

Wind Down

8 packs
11 exercises

Body Scan Wind Down

A gratitude ritual where you thank each body part before rest.

13 exercises

Couch To Bed Transition

Pressure points and sensory techniques to shift from binge-mode to sleep-ready.

14 exercises

Couch Unwind

Pajama-ready cushion movements to transition from screen time to sleep time.

13 exercises

Evening Breathing Ritual

Lights-off yoga and tai chi breathing to quiet your mind for sleep.

14 exercises

Goodnight Self Massage

Gentle self-squeezes that release tension and signal your body it's bedtime.

11 exercises

Gravity Release

Slow, sinking movements that melt tension and ease you toward sleep.

15 exercises

Pillow Breathing And Stretch

Hug and breathe with your pillow to calm your mind for bed.

36 exercises

Wind Down

Calming stretches and breathing to release tension and promote relaxation.

Your spine, reorganized.

Three minutes per pack. No cardio shame. No gym. Just the app that blocks distractions until you move.

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