Wakeout pack — 101 exercises

Coffee Break

Transform coffee breaks into energizing movement sessions using office props.

standingdeskmiddaydo anywhere101 exercises

30-second preview

Reach for this when…

Coffee break at the home office, wants a substantial movement set using whatever's around.

Why this happens

The coffee break is the most under-used movement window in a remote workday. Most desk workers spend it scrolling on the same chair that just gave them hip-flexor tightness, a rounded thoracic spine, and the specific shoulder ache that comes from six hours of mouse-micro-movements. The growing body of research on sedentary-interruption suggests that frequent micro-breaks beat a single long workout for metabolic and circulatory health: glucose regulation improves, venous return picks up, and postural muscles get a chance to reset before the next Zoom block. This pack turns the coffee pause into a varied movement menu you can run standing in the kitchen or next to the desk, using whatever props are nearby. Eighty-plus workouts means you rarely repeat yourself, which is the actual reason people stick with movement over weeks instead of days.

About this routine

Best for remote workers who want a substantial mid-morning or afternoon movement set at home, with room to stand and a couple of minutes to spare. Mostly standing, occasionally seated, no equipment required. Skip it if you have an acute injury flaring or just finished a hard workout and need recovery rather than more input. The pack is designed for habit-building, not medical rehab — if something specific hurts, use the dedicated pain-relief pack instead of this one.

The routine

101 exercises in this pack

Assisted Air Squat

Assisted Back Kicks

Assisted Calf Raises

Assisted Kickback

Assisted Knee Raises

Assisted Leans

95 more in this pack

Unlock the full routine.

The iOS app plays all 101 exercises in order, with audio cues, countdown, and a streak that keeps you honest.

Get the iOS app

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: Pack explicitly targets energy boosting with energizing movements for home office settings, includes both sitting and standing positions, and serves users looking for energy

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: Includes standing movements and sit-to-stand transitions with an energizing, more intense nature designed to boost energy during work breaks

Gain Mental Clarity

We will accomplish mental clarity for our users with more intense cardio-focused movements—movements that pump oxygen into the blood. Punching, kicking, jumping, desk pumps, and exercises that require more physical movement.

Why this pack: Transforms coffee breaks into energizing movement sessions using office props to boost circulation and sharpen mental focus during workday.

Frequently asked

What people ask about coffee break

How often should I take movement breaks while working from home?

Every 60 to 90 minutes is the sweet spot most research points to for sedentary interruption. Standing and moving for two to five minutes at that cadence appears to blunt the metabolic and circulatory costs of prolonged sitting better than a single long workout at day's end. The mechanism is simple: muscle contractions drive venous return and glucose uptake, and those effects decay quickly once you sit back down. Frequency beats duration for this specific problem.

Is a home-office movement break actually better than one long workout?

For the harms of prolonged sitting, yes — short frequent breaks outperform a single end-of-day session. A long workout is great for cardiovascular fitness and strength, but it does not undo eight uninterrupted hours of hip flexion, shallow breathing, and static shoulder loading. Those need frequent interruption. The cleanest approach is both: a workout when you can, plus five or six micro-breaks through the workday to keep circulation and posture from collapsing.

What should I do if I only have two minutes between meetings?

Stand up, pick three movements from this pack, and run them slowly. Two minutes is enough for one round of hip openers, a thoracic twist, and a few shoulder rolls — which is more than most people do all day. The goal is not to get fit in two minutes. The goal is to break the static load, restore circulation, and hand the next meeting a body that is not already stiff.

Do I need any equipment to use this pack at home?

No equipment is required. A few workouts reference a water bottle, a cushion, or a sturdy chair, but the majority use only your body. If you want to add load, improvised weights (detergent bottles, a loaded backpack, a full water jug) work fine — the stimulus is what matters, not branded dumbbells. The pack is built around what remote workers actually have within a few steps of their desk.

I sit at a standing desk — is this pack still useful for me?

Yes, because a standing desk solves posture but not movement. Standing still for hours compresses the feet and lumbar spine in a different way than sitting compresses the hips, and the fix is the same: interrupt the position. Use this pack to change what your body is doing every hour or so. If your main complaint is stiffness specifically from prolonged standing, the Standing Desk pack is tuned for that.

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