Wakeout pack — 13 exercises

Sunrise In NYC

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

standingbedroommorningdo anywhere13 exercises

30-second preview

Reach for this when…

You just rolled out of bed and want a soft, natural wake-up for your body without committing to a whole routine.

Why this happens

The first few minutes after waking are a physiological inflection point. Cortisol, the hormone that pulls you into alertness, spikes naturally in the 30 to 45 minutes after you open your eyes. Gentle movement in that window amplifies the cortisol awakening response and pulls the nervous system out of sleep inertia faster than lying in bed checking your phone. This pack is built for that exact window: a soft, standing, bedside sequence to do before coffee, before the shower, before the day starts trying to claim you. Most movements are slow reaches, easy weight shifts, and yawns with intent. Nothing athletic. The point isn't exercise, it's giving your body a cleaner signal that the sleep shift is over. Done consistently, it anchors circadian rhythm and makes the first hour of the day noticeably less foggy.

About this routine

Best for the bedside, standing, pre-coffee window, ideally with some natural light in the room. Takes about five minutes and requires no equipment. Safe during pregnancy. Skip if you wake with dizziness, orthostatic symptoms, or recent vestibular issues. This is a gentle vitality primer, not a workout. Standard disclaimer: this isn't medical advice, but it's a better first input than scrolling Twitter with one eye open.

The routine

13 exercises in this pack

Day Start Toe Touches

Wide Self Hug

Twilights

Sunrise Kicks

Sunrise Punches

Open And Close The Curtains

7 more in this pack

Unlock the full routine.

The iOS app plays all 13 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: Gentle twists, Sunrise Kicks and Sheet Shakes give you a natural lift, and they adapt easily to any workspace whenever you need to shake off a sleepy slump.

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: These bedside standing moves, from Day Start Toe Touches to Lazy Torso Twists, coax you up out of bed and into a tall, wide-awake start to your day.

Engage My Hips

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

Why this pack: Standing moves like Forward Step With Knee Raise and Sunrise Kicks get your legs working and your hips moving as you ease into the morning.

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: Huge Sunrise Breaths, Super Yawns and easy twists get your blood and breath flowing, so morning brain fog can lift and you can head into your day feeling clear.

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: Lazy Torso Twists and the other twisting moves in this pack wake up your core, your sides and your lower back while you greet the morning.

Frequently asked

What people ask about sunrise in nyc

Why do I feel so groggy in the morning even after a full night of sleep?

Sleep inertia. For the first 15 to 30 minutes after waking, the brain is still operating partially in sleep mode, with reduced prefrontal cortex activity and slower cognition. Movement accelerates the transition by raising heart rate, circulating blood, and reinforcing the cortisol awakening response. Light exposure helps too. Lying still in bed with your phone keeps you in the in-between state longer than necessary.

Should I exercise first thing in the morning before eating?

Gentle morning movement is safe and beneficial without food for most people. Hard training fasted is more controversial and depends on goals. This pack is explicitly low-intensity, so there's no fueling concern. If you have blood sugar issues, diabetes, or feel lightheaded when fasted, eat something small first. Otherwise the body has plenty of fuel from overnight liver glycogen for five minutes of slow stretching.

What's the best morning routine for energy without coffee?

Light exposure, movement, and hydration in that order beat coffee for raw alertness. Sunlight within 30 minutes of waking sets the circadian clock and suppresses residual melatonin. Movement activates the nervous system. Water rehydrates after a night of breathing out moisture. Coffee still works, but it works better layered on top of this sequence than used as the first input.

Is it better to work out in the morning or later in the day?

For hard training, later is slightly better for most people because strength and coordination peak in the afternoon. For mood, circadian health, and habit consistency, morning wins. This pack isn't a workout, it's a wake-up ritual, which is a category where morning is obviously the answer. Save the serious training for whenever you actually perform best.

How long does it take to feel awake after this kind of morning movement?

Most people feel the shift within two or three minutes and fully clear of sleep inertia by the end of the five-minute sequence. That's faster than coffee, which needs 20 to 30 minutes to hit peak plasma levels. Movement also doesn't come with the crash a few hours later. You can still drink coffee, but the wake-up work is already done.

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