# Wakeout

> Wakeout is a library of 2,000+ tiny desk exercises for people who sit all day. Three-minute wiggles, stretches, and movement breaks, organized into 102 themed packs. Apple App of the Year. Available on iOS and as a free Chrome extension.

## Core proposition

Wakeout breaks the sit habit. Instead of adding a gym to your life, we add movement to the moments you already have: between Zoom calls, during the 3pm slump, when your neck is killing you, before bed. Each exercise is 30 seconds. Each pack is a curated routine for a specific problem or moment. No equipment. No signup. No cardio shame.

## Key pages

- [Home](https://wakeout.app/) — landing page, overview of the app and extension
- [Desk Exercises — 30 With Video](https://wakeout.app/desk-exercises) — pillar listicle: 30 seated desk exercises with inline video demos, organized into 6 categories · markdown: https://wakeout.app/desk-exercises/llms.txt
- [Movement Reminder App for Desk Workers](https://wakeout.app/movement-reminder-app) — pillar positioning page: smart reminders via Apple Health that fire only when you've actually been still too long, plus a healthy work timer fallback. iOS, Mac, Apple Watch, Chrome · markdown: https://wakeout.app/movement-reminder-app/llms.txt
- [Free Printable Desk Exercise Poster](https://wakeout.app/desk-exercises/printable) — one-page PDF poster with 9 essential office exercises in 80s-corporate aesthetic, free to download and hang in breakrooms · direct PDF: https://wakeout.app/desk-exercises-poster.pdf
- [Exercises Library](https://wakeout.app/exercises) — index of all 102 exercise packs, grouped by need
- [Chrome Extension](https://wakeout.app/chrome) — free browser extension with new-tab takeover, website blocker, and movement timer
- [Cards](https://wakeout.app/cards) — physical deck of desk exercise cards for people who want a screen-free option
- [Philosophy](https://wakeout.app/philosophy) — why sitting is killing desk workers and how movement heals without morality
- [Reviews](https://wakeout.app/reviews) — 8,200+ App Store reviews, 4.8 stars
- [Founders](https://wakeout.app/founders) — Pedro Wunderlich and Andres Canella, the two people behind Wakeout

## Apps

- iOS: https://apps.apple.com/app/apple-store/id1242116567
- Chrome extension: https://chromewebstore.google.com/detail/wakeout-new-tab-desk-exer/pgepchplpmblclpfgklclelgdiinoihb

## For LLM crawlers

- Full corpus (all 102 packs in one markdown file): https://wakeout.app/llms-full.txt
- Per-pack markdown: append `/llms.txt` to any exercise URL (e.g. https://wakeout.app/exercises/exercises-for-neck-pain-at-desk/llms.txt)
- Every pack has a 30-second demo video at https://wakeout-assets.b-cdn.net/demos/{pack-id}.mp4 — see each pack's markdown file for the exact URL

## Exercise packs

- [Afternoon Recharge](https://wakeout.app/exercises/afternoon-energy-slump-exercises) — The 3 pm energy crash at a standing desk, when coffee is too late but you need to come back to life. · markdown: https://wakeout.app/exercises/afternoon-energy-slump-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4
- [Airplane](https://wakeout.app/exercises/exercises-to-do-on-a-plane) — Stuck in a coach seat on a long flight with no legroom and the seat-belt sign on. · markdown: https://wakeout.app/exercises/exercises-to-do-on-a-plane/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/airplane.mp4
- [Animal Theme](https://wakeout.app/exercises/outdoor-movement-games-for-kids) — Outdoors with kids who won't sit still and need a movement game disguised as play. · markdown: https://wakeout.app/exercises/outdoor-movement-games-for-kids/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/animal.mp4
- [Anti Stress Movement & Breathing](https://wakeout.app/exercises/stress-relief-breathing-exercises) — Anxious or wound up midday/evening, needs to standing-breathe through it without lying down. · markdown: https://wakeout.app/exercises/stress-relief-breathing-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4
- [Arms Only](https://wakeout.app/exercises/upper-body-exercises-at-desk-stuck-sitting) — Trapped at a desk on a call, can't move legs but needs upper-body blood flow. · markdown: https://wakeout.app/exercises/upper-body-exercises-at-desk-stuck-sitting/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4
- [Backpack](https://wakeout.app/exercises/morning-strength-exercises-with-backpack) — Pre-commute morning with a packed backpack already nearby — turn it into a quick weight set. · markdown: https://wakeout.app/exercises/morning-strength-exercises-with-backpack/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/backpack.mp4
- [Back Pain](https://wakeout.app/exercises/exercises-for-back-pain-at-desk) — Generalized back tightness from a long sitting day — both upper and lower back ache. · markdown: https://wakeout.app/exercises/exercises-for-back-pain-at-desk/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/backPain.mp4
- [Balance Training](https://wakeout.app/exercises/balance-exercises-for-desk-workers) — Wants to actively work on balance and proprioception, not just generic mobility. · markdown: https://wakeout.app/exercises/balance-exercises-for-desk-workers/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4
- [Beach](https://wakeout.app/exercises/beach-workout-exercises-using-sand) — On a beach in workout clothes, ready to use the sand for resistance. · markdown: https://wakeout.app/exercises/beach-workout-exercises-using-sand/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/beach.mp4
- [Bed Bounce Chaos](https://wakeout.app/exercises/restless-energy-exercises-before-bed) — Evening with restless energy, can't sit still but also can't go for a run — need to discharge. · markdown: https://wakeout.app/exercises/restless-energy-exercises-before-bed/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4
- [Bedroom](https://wakeout.app/exercises/morning-bed-exercises-before-getting-up) — Just woke up in bed, still in pajamas, hasn't gotten up yet. · markdown: https://wakeout.app/exercises/morning-bed-exercises-before-getting-up/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/bedroom.mp4
- [Bed With A Partner](https://wakeout.app/exercises/couples-stretching-in-bed) — In bed with a partner who also wants to move, looking for connection more than fitness. · markdown: https://wakeout.app/exercises/couples-stretching-in-bed/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4
- [Body Scan Wind Down](https://wakeout.app/exercises/body-scan-bedtime-stretches) — Want a calm, gratitude-themed bedtime ritual rather than physical release. · markdown: https://wakeout.app/exercises/body-scan-bedtime-stretches/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4
- [Car](https://wakeout.app/exercises/exercises-for-long-car-rides-passenger) — Passenger on a long car ride with stiff legs and a seatbelt restricting movement. · markdown: https://wakeout.app/exercises/exercises-for-long-car-rides-passenger/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/car.mp4
- [Chair Dancing](https://wakeout.app/exercises/chair-dancing-desk-break-fun) — Music is on, the user wants to break up work with something fun without leaving the chair. · markdown: https://wakeout.app/exercises/chair-dancing-desk-break-fun/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4
- [Coffee Shop](https://wakeout.app/exercises/discreet-stretches-in-public-places) — Working in a public space (cafe, library) and needs to move without anyone noticing. · markdown: https://wakeout.app/exercises/discreet-stretches-in-public-places/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4
- [Coffee Tai Chi](https://wakeout.app/exercises/morning-coffee-tai-chi-kitchen) — Holding morning coffee in the kitchen, wants gentle balance work without putting the cup down. · markdown: https://wakeout.app/exercises/morning-coffee-tai-chi-kitchen/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4
- [Comfy Tension Release](https://wakeout.app/exercises/gentle-bedtime-stretches-before-sleep) — Sitting on the bed before sleep, neck and back stiff but wants gentle, not vigorous. · markdown: https://wakeout.app/exercises/gentle-bedtime-stretches-before-sleep/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4
- [Confidence Booster](https://wakeout.app/exercises/confidence-boosting-morning-exercises) — Morning, needs to walk into something hard (interview, presentation) and feel taller. · markdown: https://wakeout.app/exercises/confidence-boosting-morning-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4
- [Couch Tension Release](https://wakeout.app/exercises/couch-stress-release-exercises-punching) — Evening on the couch, frustrated from the day, needs to physically punch something safely. · markdown: https://wakeout.app/exercises/couch-stress-release-exercises-punching/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4
- [Couch To Bed Transition](https://wakeout.app/exercises/post-binge-wind-down-exercises) — Just finished a binge-watch and brain is still buzzing, can't fall asleep. · markdown: https://wakeout.app/exercises/post-binge-wind-down-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4
- [Couch Unwind](https://wakeout.app/exercises/couch-stretches-before-sleep) — After a movie, ready for sleep but body is alert — needs gentle cushion-cradling, not exertion. · markdown: https://wakeout.app/exercises/couch-stretches-before-sleep/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4
- [Couch Laptop](https://wakeout.app/exercises/wfh-exercises-with-laptop-on-lap) — Working from the couch with laptop literally still on lap, can't put it down. · markdown: https://wakeout.app/exercises/wfh-exercises-with-laptop-on-lap/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4
- [Couch Stretch](https://wakeout.app/exercises/couch-flexibility-stretches) — On the couch but the laptop is set aside — wants to use the couch as a flexible stretch station. · markdown: https://wakeout.app/exercises/couch-flexibility-stretches/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4
- [Cushion Fun](https://wakeout.app/exercises/cushion-exercises-desk-break) — Has a cushion in reach midday and wants playful seated movement with a prop. · markdown: https://wakeout.app/exercises/cushion-exercises-desk-break/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4
- [Dad Moves](https://wakeout.app/exercises/funny-dance-break-exercises) — Wants a laugh-out-loud dance break that nobody would call exercise. · markdown: https://wakeout.app/exercises/funny-dance-break-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4
- [Desk Pump](https://wakeout.app/exercises/desk-strength-workout-using-furniture) — Wants to use the desk and chair as gym equipment for a real strength burst. · markdown: https://wakeout.app/exercises/desk-strength-workout-using-furniture/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/deskPump.mp4
- [Ease Depression](https://wakeout.app/exercises/morning-movement-for-depression) — Heavy, low-mood morning — needs movement paired with mental-health support to get out of bed. · markdown: https://wakeout.app/exercises/morning-movement-for-depression/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4
- [Energy Smacks](https://wakeout.app/exercises/self-tapping-wake-up-exercises) — Needs an immediate jolt of alertness — like a slap in the face but a routine you can stand behind. · markdown: https://wakeout.app/exercises/self-tapping-wake-up-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4
- [Evening Breathing Ritual](https://wakeout.app/exercises/evening-breathing-exercises-before-bed) — Standing in the living room before bed, needs to wind down without disturbing a sleeping partner. · markdown: https://wakeout.app/exercises/evening-breathing-exercises-before-bed/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4
- [Evening Couch Recovery](https://wakeout.app/exercises/gentle-end-of-day-couch-stretches) — End of a long day, already on the couch, body feels battered and needs gentle reclaim. · markdown: https://wakeout.app/exercises/gentle-end-of-day-couch-stretches/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4
- [Eye Strain](https://wakeout.app/exercises/eye-exercises-for-screen-fatigue) — Eyes burn from hours of screen time, needs targeted eye-muscle relief. · markdown: https://wakeout.app/exercises/eye-exercises-for-screen-fatigue/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4
- [Face Yoga](https://wakeout.app/exercises/face-yoga-for-jaw-tension) — Facial tension from clenching/screen time, or wants to tone face muscles. · markdown: https://wakeout.app/exercises/face-yoga-for-jaw-tension/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4
- [Flow State Primer](https://wakeout.app/exercises/exercises-before-deep-work-focus) — About to start deep work and wants to prime the brain for focus, not just relieve tension. · markdown: https://wakeout.app/exercises/exercises-before-deep-work-focus/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4
- [Feet Relief](https://wakeout.app/exercises/exercises-for-sore-feet-after-standing) — Feet ache from a day of standing/walking and need self-massage and stretches. · markdown: https://wakeout.app/exercises/exercises-for-sore-feet-after-standing/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/foot.mp4
- [Free Flow Sitting](https://wakeout.app/exercises/freestyle-seated-movement-desk) — Wants to move but doesn't want a structured routine — just permission to flail in a chair. · markdown: https://wakeout.app/exercises/freestyle-seated-movement-desk/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4
- [Free Flow Standing](https://wakeout.app/exercises/freestyle-standing-movement-break) — Standing and wants to move freely without following a routine. · markdown: https://wakeout.app/exercises/freestyle-standing-movement-break/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4
- [Fun Kicks](https://wakeout.app/exercises/leg-cardio-exercises-standing) — Legs feel sluggish and need a playful cardio burst, standing. · markdown: https://wakeout.app/exercises/leg-cardio-exercises-standing/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/funKicks.mp4
- [Funrobics](https://wakeout.app/exercises/retro-morning-cardio-aerobics) — Morning needs an upbeat retro cardio start with a smile. · markdown: https://wakeout.app/exercises/retro-morning-cardio-aerobics/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/funrobics.mp4
- [Goodnight Self Massage](https://wakeout.app/exercises/bedside-self-massage-before-sleep) — Bedside, partner already asleep, wants quiet hands-on muscle release before sleeping. · markdown: https://wakeout.app/exercises/bedside-self-massage-before-sleep/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4
- [Gravity Release](https://wakeout.app/exercises/surrender-exercises-before-sleep) — Wound up before bed, wants permission to fully drop and surrender. · markdown: https://wakeout.app/exercises/surrender-exercises-before-sleep/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4
- [Hand Health](https://wakeout.app/exercises/exercises-for-hand-pain-from-typing) — Hands and wrists ache from typing or phone use — wants mobility, not strength. · markdown: https://wakeout.app/exercises/exercises-for-hand-pain-from-typing/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/hand.mp4
- [Hand Strength](https://wakeout.app/exercises/hand-and-grip-strength-with-pen) — Wants to actively build grip and finger strength using a pen as a tool. · markdown: https://wakeout.app/exercises/hand-and-grip-strength-with-pen/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/handStrength.mp4
- [Hip Pain](https://wakeout.app/exercises/exercises-for-tight-hips-from-sitting) — Hips locked up from sitting too long, needs targeted hip mobility standing. · markdown: https://wakeout.app/exercises/exercises-for-tight-hips-from-sitting/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/hipPain.mp4
- [Home Office Basic Yoga](https://wakeout.app/exercises/standing-desk-yoga-no-mat) — Wants gentle standing yoga at the desk without a mat or changing clothes. · markdown: https://wakeout.app/exercises/standing-desk-yoga-no-mat/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4
- [Coffee Break](https://wakeout.app/exercises/coffee-break-exercises-at-home-office) — Coffee break at the home office, wants a substantial movement set using whatever's around. · markdown: https://wakeout.app/exercises/coffee-break-exercises-at-home-office/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4
- [Kitchen](https://wakeout.app/exercises/kitchen-exercises-while-cooking) — Cooking or in the kitchen, has counters and cabinets to use as props. · markdown: https://wakeout.app/exercises/kitchen-exercises-while-cooking/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/kitchen.mp4
- [Kitchen Timer](https://wakeout.app/exercises/short-exercises-while-waiting-in-kitchen) — Dinner is in the oven, has 5–15 minutes to fill while standing in the kitchen. · markdown: https://wakeout.app/exercises/short-exercises-while-waiting-in-kitchen/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4
- [Knee Pain Relief](https://wakeout.app/exercises/exercises-for-knee-pain-relief) — Knees ache (post-run, post-stand, morning stiffness) and need gentle joint mobility. · markdown: https://wakeout.app/exercises/exercises-for-knee-pain-relief/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4
- [Laundry Room](https://wakeout.app/exercises/laundry-room-workout-improvised-weights) — Doing laundry and has detergent bottles + baskets to use as weights. · markdown: https://wakeout.app/exercises/laundry-room-workout-improvised-weights/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4
- [Leg Activator](https://wakeout.app/exercises/seated-leg-exercises-numb-legs-from-sitting) — Legs going numb from sitting too long at desk, needs seated leg circulation. · markdown: https://wakeout.app/exercises/seated-leg-exercises-numb-legs-from-sitting/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/legActivator.mp4
- [Couch](https://wakeout.app/exercises/morning-couch-stretches-living-room) — Hanging out on the couch in the morning, wants playful seated movement (largest seated pack). · markdown: https://wakeout.app/exercises/morning-couch-stretches-living-room/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/livingroom.mp4
- [Lounge](https://wakeout.app/exercises/discreet-office-lounge-exercises-between-meetings) — In an office lounge between meetings, wants discreet movement before the next call. · markdown: https://wakeout.app/exercises/discreet-office-lounge-exercises-between-meetings/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/lounge.mp4
- [Lower Back Strength](https://wakeout.app/exercises/lower-back-strengthening-exercises-prevent-pain) — Wants to PREVENT future back pain by strengthening the lower back, not relieve current pain. · markdown: https://wakeout.app/exercises/lower-back-strengthening-exercises-prevent-pain/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4
- [Lower Back Tension Release](https://wakeout.app/exercises/lower-back-pain-relief-exercises-at-desk) — Lower back is killing them after hours of sitting — need relief without leaving the chair. · markdown: https://wakeout.app/exercises/lower-back-pain-relief-exercises-at-desk/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4
- [Lower Back Warm Up](https://wakeout.app/exercises/morning-lower-back-warm-up-exercises) — Morning, lower back is stiff, wants to wake it up gently before the day. · markdown: https://wakeout.app/exercises/morning-lower-back-warm-up-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4
- [Mobility Range Extender](https://wakeout.app/exercises/full-body-mobility-exercises-flexibility) — Feels generally tight all over and wants to expand range of motion in multiple joints. · markdown: https://wakeout.app/exercises/full-body-mobility-exercises-flexibility/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4
- [Morning Mobility](https://wakeout.app/exercises/morning-mobility-exercises-for-desk-workers) — Wakes up stiff from a sedentary lifestyle, wants gentle morning joint mobility. · markdown: https://wakeout.app/exercises/morning-mobility-exercises-for-desk-workers/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4
- [Morning Motivation](https://wakeout.app/exercises/motivational-morning-exercises-hard-days) — Hard morning, needs movement paired with motivational guidance to get going. · markdown: https://wakeout.app/exercises/motivational-morning-exercises-hard-days/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4
- [Morning Energy](https://wakeout.app/exercises/morning-energy-boost-exercises-no-coffee) — Morning, wants a coffee-free natural energy boost via qi gong/yoga. · markdown: https://wakeout.app/exercises/morning-energy-boost-exercises-no-coffee/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4
- [Morning Flow](https://wakeout.app/exercises/morning-flow-movement-after-waking) — Just out of bed, wants hypnotic flowing movement to gently activate body and mind. · markdown: https://wakeout.app/exercises/morning-flow-movement-after-waking/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4
- [Morning Qi Gong](https://wakeout.app/exercises/morning-qi-gong-routine) — Wants a traditional qi gong practice specifically, in the morning. · markdown: https://wakeout.app/exercises/morning-qi-gong-routine/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4
- [Neck And Shoulders](https://wakeout.app/exercises/neck-and-shoulder-exercises-for-desk-workers) — General neck/shoulder tightness from typical desk life — preventive, not acute pain. · markdown: https://wakeout.app/exercises/neck-and-shoulder-exercises-for-desk-workers/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4
- [Neck Relief](https://wakeout.app/exercises/exercises-for-neck-pain-at-desk) — Acute neck pain RIGHT NOW — neck is killing them, can't turn their head, immediate relief needed. · markdown: https://wakeout.app/exercises/exercises-for-neck-pain-at-desk/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4
- [Office Chair](https://wakeout.app/exercises/office-chair-workout-fun-desk-break) — Bored at the desk, wants to play with the office chair as a fitness toy. · markdown: https://wakeout.app/exercises/office-chair-workout-fun-desk-break/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/officeChair.mp4
- [Couch With A Partner](https://wakeout.app/exercises/couples-couch-exercises) — On the couch with a partner, wants partnered movement (standing). · markdown: https://wakeout.app/exercises/couples-couch-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4
- [Pajama Dance](https://wakeout.app/exercises/morning-pajama-dance-wake-up) — Just out of bed, wants an upbeat dance break in pajamas to wake up smiling. · markdown: https://wakeout.app/exercises/morning-pajama-dance-wake-up/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4
- [Park](https://wakeout.app/exercises/park-bench-exercises-outdoor) — Outdoors at a park, has a bench and open space. · markdown: https://wakeout.app/exercises/park-bench-exercises-outdoor/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/park.mp4
- [Pillow Breathing And Stretch](https://wakeout.app/exercises/pillow-stretches-breathing-before-bed) — Bed edge before sleep, wants to combine breathing with gentle pillow stretching. · markdown: https://wakeout.app/exercises/pillow-stretches-breathing-before-bed/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4
- [Pillow Wake Up](https://wakeout.app/exercises/morning-pillow-exercises-in-bed) — Just out of bed, pillow still in hand, wants morning resistance work. · markdown: https://wakeout.app/exercises/morning-pillow-exercises-in-bed/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4
- [Post-Meeting Recovery](https://wakeout.app/exercises/post-zoom-meeting-recovery-exercises) — Just got off a draining Zoom call, brain feels weighted, needs to shake it off. · markdown: https://wakeout.app/exercises/post-zoom-meeting-recovery-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4
- [Productivity Break By Francesco D'Alessio](https://wakeout.app/exercises/focus-break-exercises-during-work) — Mid-task focus dip, wants a gentle desk break to keep momentum without losing flow. · markdown: https://wakeout.app/exercises/focus-break-exercises-during-work/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4
- [Relieve Anxiety](https://wakeout.app/exercises/anxiety-relief-exercises-morning) — Anxious morning, needs movement therapy with calming audio guidance. · markdown: https://wakeout.app/exercises/anxiety-relief-exercises-morning/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4
- [Seated Back Pain Relief](https://wakeout.app/exercises/back-pain-exercises-seated-at-desk) — Back pain mid-workday, can't stand up (call, busy desk), needs in-chair relief only. · markdown: https://wakeout.app/exercises/back-pain-exercises-seated-at-desk/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4
- [Seated Mobility Wake-Up](https://wakeout.app/exercises/wake-up-exercises-sitting-on-bed-edge) — Just woke up, sitting on the bed edge, not ready to stand yet — needs joint priming. · markdown: https://wakeout.app/exercises/wake-up-exercises-sitting-on-bed-edge/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4
- [Increase Self-Love](https://wakeout.app/exercises/body-positive-morning-exercises) — Tough morning emotionally, needs body-positive affirmations layered into movement. · markdown: https://wakeout.app/exercises/body-positive-morning-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/selfLove.mp4
- [Shoulder Stretch](https://wakeout.app/exercises/exercises-for-shoulder-pain-from-typing) — Shoulders specifically (not neck) ache from typing, mouse, or phone. · markdown: https://wakeout.app/exercises/exercises-for-shoulder-pain-from-typing/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4
- [Sit And Stand](https://wakeout.app/exercises/sit-to-stand-desk-transition-exercises) — Has both a sitting and standing setup and wants to use the transition itself as the workout. · markdown: https://wakeout.app/exercises/sit-to-stand-desk-transition-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4
- [Sitting Boxing](https://wakeout.app/exercises/seated-cardio-boxing-at-desk) — Energy crash mid-work, needs cardio at the desk without standing up. · markdown: https://wakeout.app/exercises/seated-cardio-boxing-at-desk/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4
- [Sitting Pilates](https://wakeout.app/exercises/chair-pilates-for-core-strength) — Wants core/posture work using a towel as resistance, in a chair. · markdown: https://wakeout.app/exercises/chair-pilates-for-core-strength/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4
- [Wind Down](https://wakeout.app/exercises/bedtime-stretches-wind-down-before-sleep) — About to go to sleep, wants the broadest pre-sleep stretching/breathing pack. · markdown: https://wakeout.app/exercises/bedtime-stretches-wind-down-before-sleep/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/sleep.mp4
- [Sneaky Feet Party](https://wakeout.app/exercises/discreet-desk-exercises-nobody-notices) — Midday slump in an open-office or cafe, needs energy without anyone seeing them move. · markdown: https://wakeout.app/exercises/discreet-desk-exercises-nobody-notices/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4
- [Spinal Health](https://wakeout.app/exercises/spinal-alignment-exercises-mat) — Has a mat and wants serious spinal alignment work (cat/cow, cobra), not chair stretches. · markdown: https://wakeout.app/exercises/spinal-alignment-exercises-mat/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4
- [Stairs](https://wakeout.app/exercises/stair-workout-cardio-at-home) — Has a staircase available and wants to use it as cardio/strength equipment. · markdown: https://wakeout.app/exercises/stair-workout-cardio-at-home/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/stairs.mp4
- [Standing Boxing](https://wakeout.app/exercises/standing-boxing-workout-home) — Wants to throw real punches standing — energy boost + confidence + stress release combo. · markdown: https://wakeout.app/exercises/standing-boxing-workout-home/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4
- [Standing With A Cushion](https://wakeout.app/exercises/standing-cushion-exercises-creative) — Has a cushion in reach and wants creative standing resistance work. · markdown: https://wakeout.app/exercises/standing-cushion-exercises-creative/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4
- [Standing Desk](https://wakeout.app/exercises/standing-desk-exercises-prevent-stiffness) — Standing at a standing desk too long, getting stiff and needs movement to stay sharp. · markdown: https://wakeout.app/exercises/standing-desk-exercises-prevent-stiffness/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4
- [Stress Unwind](https://wakeout.app/exercises/intense-stress-release-exercises-before-bed) — Stress has built up to the point that gentle stretching won't cut it — needs to physically purge. · markdown: https://wakeout.app/exercises/intense-stress-release-exercises-before-bed/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4
- [Study Helper](https://wakeout.app/exercises/study-break-exercises-for-focus) — In a study session, brain is fading, needs a break that supports cognition. · markdown: https://wakeout.app/exercises/study-break-exercises-for-focus/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4
- [Sunrise In NYC](https://wakeout.app/exercises/gentle-morning-exercises-bedside) — Just got out of bed, standing in the bedroom, wants gentle natural energy without a routine. · markdown: https://wakeout.app/exercises/gentle-morning-exercises-bedside/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4
- [Tension Release Shake Down](https://wakeout.app/exercises/shake-out-tension-exercises-restless-energy) — Restless night-time energy, can't name what's wrong, needs to shake it out before bed. · markdown: https://wakeout.app/exercises/shake-out-tension-exercises-restless-energy/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4
- [Textbook](https://wakeout.app/exercises/study-break-strength-exercises-with-textbooks) — Studying with heavy textbooks within reach — turn them into weights for a study break. · markdown: https://wakeout.app/exercises/study-break-strength-exercises-with-textbooks/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/textbook.mp4
- [TV Break](https://wakeout.app/exercises/tv-break-exercises-between-episodes) — Watching TV, needs to stand up between episodes to break the couch trap. · markdown: https://wakeout.app/exercises/tv-break-exercises-between-episodes/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/tv_break.mp4
- [Walking](https://wakeout.app/exercises/walking-exercises-rhythm-outdoor) — On a walk, wants to add rhythm and movement variety to make it more engaging. · markdown: https://wakeout.app/exercises/walking-exercises-rhythm-outdoor/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/walking.mp4
- [Water Bottles](https://wakeout.app/exercises/seated-exercises-with-water-bottle-weights) — At desk with a full water bottle nearby — turn it into seated dumbbells. · markdown: https://wakeout.app/exercises/seated-exercises-with-water-bottle-weights/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4
- [With A Bottle](https://wakeout.app/exercises/morning-water-bottle-strength-workout) — Standing at home in the morning with a water bottle, wants a full strength + cardio session. · markdown: https://wakeout.app/exercises/morning-water-bottle-strength-workout/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/withABottle.mp4
- [Picnic With A Partner](https://wakeout.app/exercises/picnic-couples-outdoor-exercises) — On an outdoor picnic with a partner, wants playful active movement together. · markdown: https://wakeout.app/exercises/picnic-couples-outdoor-exercises/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4
- [Work From Home Basics](https://wakeout.app/exercises/beginner-wfh-exercises-gentle) — Beginner who hasn't moved much, wants gentle confidence-building activity. · markdown: https://wakeout.app/exercises/beginner-wfh-exercises-gentle/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4
- [Desk - Sitting](https://wakeout.app/exercises/desk-exercises-while-sitting) — Generic seated desk movement — when no specific complaint surfaces but user wants to combat sitting. · markdown: https://wakeout.app/exercises/desk-exercises-while-sitting/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4
- [Desk - Standing](https://wakeout.app/exercises/desk-exercises-while-standing) — Generic standing desk movement — broad pack for energy and focus while standing at a desk. · markdown: https://wakeout.app/exercises/desk-exercises-while-standing/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/work_standing.mp4
- [Office Yoga](https://wakeout.app/exercises/office-yoga-for-workplace) — At the office, wants yoga principles adapted to office clothes and space. · markdown: https://wakeout.app/exercises/office-yoga-for-workplace/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4
- [Zoom Meeting Fatigue](https://wakeout.app/exercises/exercises-between-zoom-meetings) — BETWEEN back-to-back Zoom calls, can't stand up and can't be off-camera obviously. · markdown: https://wakeout.app/exercises/exercises-between-zoom-meetings/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4