# Wakeout

> Wakeout brings back the joy of movement. 3,000+ one-minute desk exercises organized into 102 themed packs, a new daily move challenge every morning, Watts that count every move toward a daily goal, and movement games played with the phone camera (Wattrobics, Watt Invaders, Watt Rapids). Apple App of the Year. Available on iOS and as a free Chrome extension.

## Core proposition

Wakeout is mini movement breaks that feel like play. 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 move is about a minute. Each pack is a curated routine for a specific problem or moment. Since Wakeout 11 (September 2026) the app also has three movement games you play with your whole body, seated or standing, no headset: the front camera reads your hands, head and joints on-device and you catch, punch and row your way through one and two minute rounds. No equipment. 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 Games You Play With Your Body](https://wakeout.app/movement-games) — pillar page for the camera games (Wattrobics, Watt Invaders, Watt Rapids): how a round works, the framing ladder (seated to full body), privacy, FAQ · markdown: https://wakeout.app/movement-games/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) — It's 3 pm at your standing desk, coffee feels too late, and you need a quick way 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) — You're wedged into a coach seat on a long flight, legroom is a rumor, and the seat-belt sign just won't switch off. · 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) — You're outside with kids who won't sit still and need a game that burns off energy while feeling like pure 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) — You feel wound up midday or in the evening and want to breathe it out on your feet, no lying down required. · 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) — You're stuck on a call with your legs parked, but your arms and shoulders are begging for a little blood flow and room to move. · 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) — Your bag is packed by the door and you have a few minutes before heading out, so you 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) — Your upper and lower back both feel stiff after a long stretch at your desk, and you want to loosen everything at once. · 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) — You want to sharpen your balance and body awareness on purpose, not just loosen up with some general stretching. · 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) — You are on the beach in workout clothes, ready to let the sand do the heavy lifting for a full-body session. · 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) — It's late, your legs won't stop fidgeting, a run is out of the question, and all that leftover energy needs somewhere to go. · 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) — Your alarm just went off, you're still in pajamas under the covers, and getting up feels like a big ask for now. · 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) — You're both awake, nobody's ready to get up yet, and you'd rather move together than reach for your phones. · 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) — You want a calm, gratitude-filled ritual to settle into bed, more about thanking your body than stretching it. · 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) — You're riding shotgun on a long drive, your legs feel stiff, and the seatbelt keeps you from doing much more than fidgeting. · 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) — The music is on and you want to break up work with something fun, without ever leaving your 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) — You're working from a cafe or library and want to move a little without anyone at the next table glancing up. · 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) — Your coffee is still too hot to sip and you want a slow, steady way to wake up your balance without setting the mug 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) — You're sitting on the edge of the bed, neck and back a little stiff, and you want something gentle before sleep, not a workout. · 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) — You have an interview, pitch or big presentation this morning and want to walk in feeling a little 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) — It's evening, you're on the couch, the day was a lot, and you need to punch something that won't mind. · 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) — You just finished a binge-watch, the credits have rolled, and your brain is still buzzing too loudly to 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) — The movie's over and you're ready for bed, but your body still feels wide awake and wants something soft and slow, not a workout. · 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) — You're working from the couch with your laptop still on your lap, and setting it aside just isn't happening right now. · 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) — You're on the couch with the laptop set aside and want to turn those cushions into a comfy spot for a good, unhurried stretch. · 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) — You have a cushion within reach at midday and fancy some playful seated movement with a soft, squishy 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) — You want a laugh-out-loud dance break between tasks, the kind nobody would ever mistake for a workout. · 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) — You want to treat your desk and chair like gym equipment and squeeze in a real burst of strength work. · 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) — Your morning feels heavy, getting out of bed seems impossible, and you want a gentle nudge with a few kind words along the way. · 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) — You need to feel wide awake right now, and a quick round of playful taps sounds better than another coffee. · 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) — It's almost bedtime, the lights are low, and you want to wind down quietly without disturbing anyone already asleep. · 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) — The day is done, you're already sunk into the couch, and your body could use a gentle way to feel like itself again. · 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) — Your eyes feel hot and scratchy after hours of screen time and could use a few minutes of gentle, focused 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) — Your jaw is quietly clenched, your brow is furrowed at the screen, and your face could use a minute to loosen up. · 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) — You're about to dive into deep work and want your brain warmed up for focus, not just your shoulders loosened. · 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) — Your feet ache after a long day of standing or walking, and you want some hands-on massage and gentle 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) — You want to move, but a structured routine feels like one more task, so you just want permission to wiggle and flail in your 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) — You're on your feet and want to move however feels good, with no routine to follow and no rules to keep up with. · 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) — Your legs feel sluggish and you want a playful standing cardio burst that gets you moving again. · 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) — Your morning needs an upbeat, retro cardio kickoff and you'd like to start the day grinning like it's 1985. · 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) — You're perched on the edge of the bed, someone's already asleep, and you want quiet, hands-on release before you drift off. · 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) — You're tired but wired at bedtime and want permission to stop holding yourself up and just let everything drop. · 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) — When you've been typing or scrolling for hours and your fingers and wrists feel stiff, and you want gentle motion rather than grip work. · 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) — You want stronger fingers and a firmer grip, and the only gear within reach is the pen on your desk. · 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) — Your hips feel locked after a long sitting stretch and you want a few standing moves to loosen up before you dive back in. · 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) — You want a gentle bit of standing yoga at your desk, with no mat to unroll and no need to change out of your work 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) — Your coffee is brewing at home and you want a proper movement session using whatever is lying around, from books to your mug. · 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) — You're waiting on the kettle or stirring a pot, and the counter and cabinets are right there, ready to double as your gym. · 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 and you have 5 to 15 minutes to fill while standing around 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) — Your knees feel creaky after a run, a long stretch on your feet, or those first stiff steps of the morning. · 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) — You're waiting on a wash cycle and the detergent bottles and laundry baskets are looking suspiciously like dumbbells. · 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) — You're deep in a long call and your legs feel heavy, tingly or half asleep, but standing up isn't really an option right now. · 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) — You're settled into the sofa on a slow morning and fancy some playful movement without leaving the cushions. · 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) — You have a few minutes in the office lounge before your next call and want to move without anyone noticing. · 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) — Your back feels fine and you would like to keep it that way, so you want a few minutes of standing strength work between tasks. · 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) — Your lower back feels stiff and achy after a long stretch at your desk, and you want some relief without leaving your 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) — Your lower back feels stiff after a night's sleep and you want to wake it up gently before the day gets going. · 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) — You feel a bit locked up all over and want more easy, usable range in your hips, shoulders and spine. · 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) — You roll out of bed feeling stiff and creaky and want a gentle way to wake up your joints before the day gets going. · 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) — The alarm went off, the day feels heavy, and you need your body to get you moving before your willpower shows up. · 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) — You want to wake up properly before work and would rather breathe and move your way into the day than reach straight for coffee. · 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) — You just rolled out of bed and want slow, flowing moves that gently wake up your 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) — You want a slow, traditional qi gong practice to open your breath and ease into the morning before the day speeds up. · 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) — Your shoulders have quietly crept toward your ears after a few hours of typing and you want to loosen things up early. · 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) — Your neck has gone stiff after a long stretch at the screen and turning your head to look over your shoulder suddenly feels like a big ask. · 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) — You're a bit bored at your desk and your swivel chair is starting to look less like a seat and more like a 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) — You're on the couch with your partner and want to get up, move together and laugh a little before the evening settles in. · 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) — You just rolled out of bed and want an upbeat dance break in your 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) — You're at a park with a sturdy bench and some open space, and you'd like to turn it into a little outdoor gym. · 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) — You're perched on the edge of your bed, almost ready to sleep, and want slow breathing with a few gentle pillow stretches to wind down. · 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) — You just rolled out of bed, pillow still in hand, and want a little light resistance to get your body going. · 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) — You just hit Leave Meeting, your brain feels heavy after that Zoom call, and you want to shake it off before the next tab. · 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) — You're deep in a task, your focus is starting to thin, and you want a gentle reset that keeps your momentum going. · 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) — Your morning starts with a racing mind and you want something gentle to move through, with a calm voice guiding each step. · 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) — Your back is aching mid-workday, but a call or a busy desk keeps you in your chair and you want relief without standing up. · 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) — You just woke up, you're perched on the edge of the bed, and your joints want a gentle hello before you stand. · 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) — Your morning is off to a heavy start and you could use some kind words for yourself, paired with gentle 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) — Your shoulders, not your neck, are aching after a long stretch of typing, mousing or scrolling on your 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) — You have a sit-stand setup and want every switch between chair and standing to double as a quick, feel-good 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) — Your energy dips mid-afternoon and you want a quick cardio jolt without standing up, even while you're on a call. · 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) — You want some core and posture work from your chair, with nothing but a hand towel for gentle resistance. · 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) — You're about to turn in and want gentle stretches and long, slow breaths to ease your body toward sleep. · 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) — It's midday, your energy is dipping, and you want to get moving in an open office or cafe without anyone noticing. · 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) — You have a mat and some floor space, and you want proper spine mobility work like cat cow and cobra, morning or evening. · 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) — You have a staircase handy and want to turn it into your own cardio and strength station for a few lively minutes. · 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) — Your energy is dipping midday and you want to throw some real punches to shake off stress and feel a little unstoppable. · 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) — You have a cushion within reach and want a playful standing break that turns it into light 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) — You've been standing at your desk a while, your legs feel stiff, and you want a quick move to wake up and 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) — Your day is still buzzing through you at bedtime, a gentle stretch won't cut it, and you need to punch it out first. · 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) — You are deep in a study session, rereading the same paragraph, and your focus could use a quick refresh. · 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) — You just rolled out of bed and want a soft, natural wake-up for your body without committing to a whole 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) — Your body is buzzing at bedtime for no clear reason and you want to shake it all out before you try to sleep. · 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) — You're deep in a study session with a heavy textbook within reach and your brain is begging for a break that isn't scrolling. · 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) — The credits are rolling, autoplay is counting down, and you want to get up and move before the next episode starts. · 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) — You're out on a walk and want to add some rhythm, fresh moves and a bit of play to every step. · 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) — You're at your desk with a full water bottle in reach and fancy turning it into a pair of tiny 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) — You're up, at home with a water bottle in hand, and you want a full morning strength and cardio session without a gym. · 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) — You're on a picnic blanket with your partner and you both fancy something playful and active between bites. · 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) — You haven't moved much in a while and want an easy, gentle way to start that builds confidence one small move at a time. · 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) — You want to move a little between tasks, nothing in particular is bugging you, and a fun break without leaving your chair sounds just right. · 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) — You've been standing at your desk a while and your energy or focus is starting to drift, but you want to keep working. · 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) — You want familiar yoga shapes that work in office clothes, standing by your desk, with a meeting coming up soon. · 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) — You have a few minutes between back-to-back calls, your camera might flick on any second, and you want to loosen up without leaving your chair. · markdown: https://wakeout.app/exercises/exercises-between-zoom-meetings/llms.txt · 30s demo: https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4