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…

Your coffee is brewing at home and you want a proper movement session using whatever is lying around, from books to your mug.

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. Over a hundred 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

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: Your coffee break gets a fun twist with energizing moves like Book Chops and Assisted Squats, done sitting or standing right in your home office.

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: Assisted Lunges, Calf Raises and sit-to-stand transitions get you up and moving with a little extra intensity, right in the middle of your work break.

Gain Mental Clarity

Cardio moves like punches, kicks, jumps and desk pumps that send oxygen through your blood and leave your head feeling clearer.

Why this pack: Turn your coffee break into a playful session with office props like a trusty book, getting your blood flowing so your focus feels sharper for the rest of the 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.