Wakeout pack — 18 exercises

Work From Home Basics

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

standingdesk / living roommiddaydo anywhere18 exercises

30-second preview

Reach for this when…

Beginner who hasn't moved much, wants gentle confidence-building activity.

Why this happens

Most movement content assumes you already move. For people who haven't done structured activity in months or years, that assumption is the thing blocking the start. Research on habit formation is clear on this: small, easy, repeatable actions build the neurological infrastructure for bigger ones, and overshooting early is the most reliable way to quit by week two. This pack is the intentional small start. Gentle seated and standing movements, done at home, designed for someone who's out of shape, recovering confidence, or rebuilding a relationship with their body. Nothing strenuous, nothing that requires fitness or coordination you don't have yet. The goal isn't a workout. It's the habit. Five minutes a day, consistent, beats an hour on the weekend that you dread and skip. Most beginners feel noticeably better, both physically and in terms of self-efficacy, within two weeks. That's the start of something sustainable.

About this routine

Best for people new to movement, returning after a long break, or physically deconditioned. Takes three to five minutes, mostly standing with seated options, no equipment. Safe during pregnancy. Skip if you have an undiagnosed cardiac issue or a condition your doctor hasn't cleared you for yet. If you're very out of shape, that clearance is worth getting regardless. This isn't a training program, but it's a decent first rung of one, and it's designed to be done every day.

The routine

18 exercises in this pack

Wide Squat

Forward Arm Circles

Hip Circles

Calf Raises

Arm Swings

Side To Side Steps

12 more in this pack

Unlock the full routine.

The iOS app plays all 18 exercises in order, with audio cues, countdown, and a streak that keeps you honest.

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Use this pack when you need to…

Built for these moments

Boost Energy

Mostly movements of high intensity, both sitting and standing. Usually movements that are performed at the desk—the places where users will feel low energy and need a boost. So sitting boxing, sitting kicks, sitting movements, and any movement that gets the person to move generally in an office or home office setting.

Why this pack: Work From Home Basics provides energizing movements that gentle, confidence-building movements perfect for beginning your activity journey.

Make Me Stand Up

Generally, standing up movements that will force the user to stand up to move. Standing desk and sit-to-stand movements also count. Of a more intense nature.

Why this pack: Work From Home Basics gets you up and moving with gentle, confidence-building movements perfect for beginning your activity journey.

Activate My Legs

Leg-specific movements that are more intense in nature. Can be sitting or standing but have to be specifically for legs. Leg activation, kicks, sitting to standing, and even office chair movements that require high usage of legs count.

Why this pack: Work From Home Basics activates your legs through gentle, confidence-building movements perfect for beginning your activity journey.

Engage My Hips

Any movement that utilizes legs, hip movements, or leg stretches. Stretches, hip exercises, Pilates, kicks, and leg movements count.

Why this pack: Pack includes slow squats and standing movements that directly engage hips and legs, plus torso turns that involve hip rotation

Improve Mood

These are fun packs that are to be done in the places where bad mood may happen, like in the workplace. These packs contain either dancing or pretend activities like punching, kicking, or playing with the office chair. Generally of a more playful nature.

Why this pack: Work From Home Basics improves mood through gentle, confidence-building movements perfect for beginning your activity journey.

Engage My Core

The concept of core here being both the abdominal area, the sides of the abdominal area, and lower back. So anything that tailors to lower back and the core goes in this category, especially if it contains torso twists, side touches, and this sort of movement.

Why this pack: Pack includes easy torso turns which directly engage the core, sides, and lower back as required for this use case

Frequently asked

What people ask about work from home basics

How do I start exercising when I'm really out of shape?

Start absurdly small and be consistent. Three to five minutes of gentle movement daily builds the habit and the baseline fitness to tolerate more. The most common beginner mistake is starting with a 45-minute session, feeling wrecked, and quitting within two weeks. Research on habit formation is clear that small wins, repeated, beat large efforts attempted sporadically. Progress compounds fast once the habit is established.

Is five minutes of exercise a day actually enough?

For beginners starting from zero, yes, in the sense that it beats not moving at all and establishes the behavior. For measurable fitness and health gains long-term, you'll eventually want to build toward something more. But during the first month or two, the goal is showing up daily, not hitting exercise guidelines. Once daily movement is automatic, extending the session is the easy part.

What if I'm too tired to exercise when working from home?

Paradoxically, gentle movement usually reduces that kind of tiredness rather than adding to it. The fatigue from a sedentary day is largely neurological and postural, not physical depletion, and brief movement increases circulation, raises alertness, and clears some of it. Real exhaustion from overwork or poor sleep is different and won't respond the same way. Try three minutes before deciding you're too tired. Usually you're not.

Can I do this if I have back pain, knee pain, or other issues?

For most tension-pattern or deconditioning-related aches, gentle movement helps rather than hurts. Sharp pain, pain that radiates into limbs, or pain from a recent injury are different and warrant a doctor before self-directed exercise. This pack stays in a low-intensity zone that's generally tolerated by people with common desk-related discomfort. If anything in it feels acutely painful, skip that movement.

How long until I see results from starting to move daily?

Subjective benefits, mood, energy, sleep quality, usually appear within one to two weeks. Visible body composition changes take months and require more than a five-minute session to meaningfully show. Early wins are mostly about feeling better, moving more easily through the day, and the psychological effect of doing what you said you'd do. Those are the changes that make the rest possible, so they're the ones to track first.

Packs built for the same body, a slightly different moment.