Wakeout pack — 28 exercises

Office Chair

Playful chair exercises that turn your office chair into exercise equipment.

sittingdeskmiddaydo anywhere28 exercises

30-second preview

Reach for this when…

Bored at the desk, wants to play with the office chair as a fitness toy.

Why this happens

The modern office chair is the most consistent piece of equipment in the average adult's life — eight hours a day, five days a week, occasionally sobbed into. This pack treats it less like a cage and more like a toy. A swivel chair is a pelvis-rotation device. Armrests are dip bars. The seat pan is a gentle incline for hip mobility work. The point isn't to turn cubicle life into a gym — it's to notice that the chair you're already in can produce real spinal rotation, pelvic mobility, and mild upper-body strength if you stop treating it as a seat and start treating it as equipment. Most desk workers have never actually used their chair's range of motion. Ten minutes of doing so tends to wake up the same rotational patterns that long sitting suppresses, which is part of why it feels weirdly satisfying. It's also the only thing in the office you can abuse guilt-free.

About this routine

Best on a swivel chair with wheels and armrests, in an office setting where briefly spinning around doesn't alarm anyone. About five minutes. Skip if your chair has no swivel, lock the wheels if you're on slick flooring, and avoid the dip-style movements if you have wrist or shoulder pain. Safe during pregnancy at lower intensity. None of this replaces actual medical advice — but it's more fun than 90 percent of what else you could do at your desk.

The routine

28 exercises in this pack

180 With Left Leg

180 With Right Leg

180s To The Left

180s To The Right

360s

4-step Circles

22 more in this pack

Unlock the full routine.

The iOS app plays all 28 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 through playful chair exercises designed for the office setting where users need energy boosts

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: Office chair movements that turn the chair into exercise equipment for energy-boosting activities align with leg activation through seated movements

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: Pack offers energy-boosting chair exercises designed for workplace energy and serves users looking for energy

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: Perfect match - pack features playful office chair movements that channel your inner child, explicitly designed for fun and joy in the workplace

Frequently asked

What people ask about office chair

Can I really exercise using my office chair?

Yes, within limits. A swivel chair provides spinal rotation resistance through the pivot, armrests support low-load upper-body strength work, and seat-edge positioning enables hip mobility and core engagement. It's not a replacement for a gym, but it produces real movement — especially rotational patterns and pelvic mobility — that long sitting actively suppresses. The gains are modest but useful, and the barrier to entry is zero.

Won't I look weird doing this at work?

Some of the movements are discreet, some are visibly silly. The spinal rotations and seated pelvic tilts read as stretching. The dips and spin-based movements look like play. If visibility is a concern, do it during a quiet stretch of the afternoon or in a lounge. If you're fully remote, the question dissolves. Part of the point is reclaiming the chair from being purely a site of misery.

Is this good for back pain?

For general desk-life stiffness, yes — the rotational and pelvic mobility work addresses exactly the patterns long sitting shuts down. For acute back pain, probably not; use the seated back pain relief pack for that. The swivel-based movements require trusting your back to rotate under control, which is uncomfortable if something is actively angry. Save this pack for when the back is stiff, not when it's screaming.

What if my chair doesn't swivel?

You'll lose about half the pack. Fixed chairs can still do the seated mobility work, the pelvic tilts, and some of the armrest-based strength movements, but the rotational exercises specifically use the swivel as the resistance source. If you have a fixed chair, the seated back pain relief or work sitting packs will give you more workable material. Or, at the risk of being extravagant, get a chair that swivels.

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