Wakeout pack — 13 exercises

Sit And Stand

Dynamic movements transitioning between seated and standing positions.

standingdeskmiddaydo anywhere13 exercises

30-second preview

Reach for this when…

Has both a sitting and standing setup and wants to use the transition itself as the workout.

Why this happens

The human body is built to change positions, not hold one. Emerging research on sedentary behavior increasingly points away from 'sit less, stand more' and toward something more precise: the frequency of position change itself drives cardiometabolic benefit. Static standing all day produces its own problems (venous pooling, foot pain, back fatigue), while static sitting compresses hip flexors and slows postprandial glucose clearance. This pack treats the sit-to-stand transition as the workout. Every few minutes, the body moves through a full hip and knee flexion cycle, reactivates the posterior chain, and resets circulation to the lower limbs. Designed for convertible-desk users who already alternate but want to make the transition itself productive. Best paired with a timer or a water-bottle nudge (the walk to refill doubles as a circulation reset). None of these replace real exercise, but the research is clear that breaking up sedentary time matters more than most people assume.

About this routine

Best for anyone with a height-adjustable desk who already alternates positions and wants to make transitions more deliberate. Requires a desk that moves and enough floor space to stand fully. Skip if standing causes pain or dizziness, if you're recovering from a lower-body injury, or during pregnancy if standing aggravates symptoms. Safe for most healthy adults. Not a substitute for cardio, strength training, or medical advice on chronic pain — this is circulation and movement hygiene, not rehab.

The routine

13 exercises in this pack

Floor Touch To Standing Arm Raises

Reach For Something

Stand And Do A Hip Circle

Stand And Forward Lunge

Stand And Hop

Stand And Knee Circle Out

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

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 dynamic sitting and standing movements designed for desk/office settings, matching the core use case needs

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: Perfect match - pack specifically focuses on sit-to-stand transitions and dynamic movements between seated and standing positions with energy-boosting intensity

Strengthen Back

Highly focused on lower back strength, lower back stretching, desk yoga, and spinal health.

Why this pack: Sit-to-stand transitions actively engage core and lower back muscles with each repetition, building functional strength that supports your spine.

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: Features sitting-to-standing transitions and squats which are leg-specific intense movements that directly activate leg muscles

Engage My Hips

Any movement that utilizes legs, hip movements, or leg stretches. Stretches, hip exercises, Pilates, kicks, and leg movements count.

Why this pack: Pack features squats and leg movements with transitions between sitting and standing that naturally engage and mobilize the hips

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 dynamic movements that boost energy and improve circulation, supporting mental clarity through physical movement transitions

Frequently asked

What people ask about sit and stand

Is standing all day at a standing desk actually better than sitting?

Static standing all day is not clearly better than static sitting — both cause problems, just different ones. Prolonged standing is linked to lower-limb venous issues, foot pain, and back fatigue, while prolonged sitting affects metabolic markers and hip mobility. The emerging consensus favors alternation: changing position every 20 to 45 minutes gives the body what it evolved for. This pack is built around that principle — the transitions themselves are the point.

How often should I switch between sitting and standing?

Most ergonomics research points to roughly 20 to 45 minutes in either position before switching. The exact number matters less than the fact that you switch frequently rather than holding one posture for hours. A common practical target is a 1:1 or 2:1 sit-to-stand ratio across the day, with movement breaks in between. The movements in this pack are designed to slot into the transition itself, so changing position becomes a small movement ritual rather than just a height adjustment.

Do I need a standing desk to do this pack?

A height-adjustable desk makes this pack work as designed — the sit-to-stand transitions are the mechanism. Without one, you can still do many of the movements, but the pack loses its defining feature. If you don't have an adjustable desk, Work Sitting or Standing Desk will better match your setup.

Will switching positions all day actually help my back?

Frequent position change generally helps desk-related back discomfort more than either static posture alone. The mechanism is simple: back muscles and spinal discs respond better to varied loading than sustained loading, which is what causes the stiff-at-4pm feeling. If your back pain is acute, sharp, or radiates into a leg, that warrants a clinician rather than a position-switching routine — those symptoms point to something mechanical that won't resolve on its own.

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