Wakeout pack — 18 exercises

Work From Home Basics

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

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Reach for this when…

You haven't moved much in a while and want an easy, gentle way to start that builds confidence one small move at a time.

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

High-energy moves you can do seated or standing, like seated boxing and kicks, right at your desk when you need a lift.

Why this pack: Arm Swings, a Home Office March and a good Shake It Off give you a gentle, confidence-building lift whenever your energy could use a friendly nudge.

Make Me Stand Up

Higher-intensity moves that get you up on your feet, from sit-to-stand flows to moves for your standing desk.

Why this pack: Gentle, confidence-building moves like Side To Side Steps, Calf Raises and a Home Office March make getting up feel like an easy, welcoming first step.

Activate My Legs

Higher-intensity leg moves, seated or standing, including kicks, sit-to-stands and office chair moves that put your legs to work.

Why this pack: Wide Squats, Gentle Squats, Calf Raises and Foot Grabs wake up your legs in a gentle, confidence-building way that is perfect if you are just getting started.

Engage My Hips

Hip exercises, leg stretches, kicks and Pilates-style moves that get your hips and legs happily in motion.

Why this pack: Wide Squats, Gentle Squats and other standing moves keep your hips and legs working, while Slow Torso Turns add a little easy hip rotation to the mix.

Improve Mood

Playful moves for when your mood dips at work, from dancing to pretend punches, kicks and a little fun with your office chair.

Why this pack: Shake It Off, Double Os and big Arm Swings make for a playful, confidence-building session that feels like a fun and friendly first step into moving more.

Engage My Core

Torso twists, side touches and similar moves that work your whole core: your abs, your sides and your lower back.

Why this pack: Slow Torso Turns gently work your core, sides and lower back, giving you an easy, confidence-building way to start paying attention to your middle.

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.