https://wakeout.app/exercises/afternoon-energy-slump-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg Afternoon Recharge — Desk Exercises Demo Ease the afternoon slump with 11 standing moves, about 30 seconds each, with video demos and no equipment. An energy boost that skips the second coffee. https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-to-do-on-a-plane https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg Airplane — Desk Exercises Demo Cramped on a long flight? Here are 50 exercises to do on a plane, about 30 seconds each with video demos and no equipment. Your legs will thank you. https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/outdoor-movement-games-for-kids https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg Animal Theme — Desk Exercises Demo Play outdoor movement games with your kids: 36 standing animal themed exercises, 30 seconds each with video demos. No equipment, just your inner gorilla. https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/stress-relief-breathing-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg Anti Stress Movement & Breathing — Desk Exercises Demo Try 11 standing stress relief breathing exercises, about 30 seconds each with video demos. Slow moves set the pace for quick stress relief, eyes open. https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/upper-body-exercises-at-desk-stuck-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg Arms Only — Desk Exercises Demo 12 seated arm exercises at your desk, about 30 seconds each with video demos. A no-equipment desk arm workout you can slip into your next call. https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-strength-exercises-with-backpack https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg Backpack — Desk Exercises Demo Turn your packed bag into a gym with 28 weighted backpack exercises: squats, rows and curls, about 30 seconds each with video. The bus can wait. https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-for-back-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg Back Pain — Desk Exercises Demo Loosen your whole back with 16 back pain exercises for the office. Seated desk stretches, about 30 seconds each, with video. Your spine will thank you. https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/balance-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg Balance Training — Desk Exercises Demo Steady on one leg? Try 17 standing balance training exercises at home, about 30 seconds each, with video demos and no equipment. Wobbles welcome. https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/beach-workout-exercises-using-sand https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg Beach — Desk Exercises Demo Try 89 beach exercises that turn sand into resistance, about 30 seconds each with video demos, no equipment. Your new beach workout routine awaits. https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/restless-energy-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg Bed Bounce Chaos — Desk Exercises Demo Restless energy before bed? Try 12 seated, bouncy moves on the edge of your bed, about 30 seconds each, with video demos. Shake out those restless legs. https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-bed-exercises-before-getting-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg Bedroom — Desk Exercises Demo Try these morning bed exercises lying down in pajamas: 78 bedroom exercises, about 30 seconds each, with video demos. Your alarm can wait a minute. https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/couples-stretching-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg Bed With A Partner — Desk Exercises Demo Try couples stretches in bed with 39 gentle partner moves done lying down, about 30 seconds each, with video and no props. Pillow throws included. https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/body-scan-bedtime-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg Body Scan Wind Down — Desk Exercises Demo Wind down with a bedtime body scan: 11 seated gratitude moves, about 30 seconds each, with video. No props, just a softer way into sleep tonight. https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-for-long-car-rides-passenger https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg Car — Desk Exercises Demo Car exercises for long trips, made for passengers: 52 seated moves you can do buckled in, about 30 seconds each with video. Road trip legs, meet relief. https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/chair-dancing-desk-break-fun https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg Chair Dancing — Desk Exercises Demo The best exercises during work breaks are the ones you look forward to: 19 chair dance moves, about 30 seconds each, with video. No equipment. https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/discreet-stretches-in-public-places https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg Coffee Shop — Desk Exercises Demo Discreet stretches and coffee shop exercises: 62 silent seated moves, about 30 seconds each, with video demos. Nobody at the next table will notice. https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-coffee-tai-chi-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg Coffee Tai Chi — Desk Exercises Demo Morning coffee tai chi: 13 slow standing moves, about 30 seconds each, with video demos. Gentle balance exercises, your mug in hand. Spills optional. https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/gentle-bedtime-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg Comfy Tension Release — Desk Exercises Demo 14 gentle bedtime stretches you do sitting on your bed, about 30 seconds each with video. Ease your neck and back before sleep, then drift off. https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/confidence-boosting-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg Confidence Booster — Desk Exercises Demo Confidence booster exercises for big mornings: 20 standing moves with affirmations, 30 seconds each, with video. Your confidence booster workout awaits. https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/couch-stress-release-exercises-punching https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg Couch Tension Release — Desk Exercises Demo Seated couch stress release exercises: 14 cushion moves, about 30 seconds each, with video demos. Pillow punching for the day you had, fully allowed. https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/post-binge-wind-down-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg Couch To Bed Transition — Desk Exercises Demo Can't sleep after watching TV? Try 13 seated wind down moves for your face, eyes and neck, with video demos and no equipment. Your pillow is waiting. https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/couch-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg Couch Unwind — Desk Exercises Demo Try 14 gentle couch stretches before sleep, seated with a cushion and video demos. A cozy bedtime routine for when the credits roll. https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/wfh-exercises-with-laptop-on-lap https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg Couch Laptop — Desk Exercises Demo A laptop job workout for couch days: 20 seated moves, about 30 seconds each, with video demos. No props, and your laptop never leaves your lap. https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/couch-flexibility-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg Couch Stretch — Desk Exercises Demo Your couch is a comfy stretch station. Try 18 seated couch stretches with video demos, about 30 seconds each. A cozy couch stretch routine, no mat needed. https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/cushion-exercises-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Cushion Fun — Desk Exercises Demo Try 18 seated cushion exercises at your desk or on the couch, about 30 seconds each with video demos. Sneaky core work that feels like a game. https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/funny-dance-break-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg Dad Moves — Desk Exercises Demo Shake off a stuck afternoon with 14 funny work break exercises: standing dad dance moves, about 30 seconds each, with video. Rhythm optional. https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/desk-strength-workout-using-furniture https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg Desk Pump — Desk Exercises Demo Use your desk as a mini gym with this desk strength workout: 12 standing moves, from push-ups to dips, about 30 seconds each with video. Ready for a pump? https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-movement-for-depression https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg Ease Depression — Desk Exercises Demo Morning movement for depression: 21 gentle moves to ease a heavy start, about 30 seconds each, with video demos and kind words. Four minutes counts. https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/self-tapping-wake-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg Energy Smacks — Desk Exercises Demo Try 13 self-tapping wake up exercises: standing taps and smacks, about 30 seconds each, with video. A playful afternoon pick-me-up, no coffee needed. https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/evening-breathing-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg Evening Breathing Ritual — Desk Exercises Demo Wind down with 13 slow standing breathing exercises before bed, about 30 seconds each with video. A quiet bedtime ritual, no equipment, partner-friendly. https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/gentle-end-of-day-couch-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg Evening Couch Recovery — Desk Exercises Demo Gentle couch stretches for end of day: 12 seated moves, about 30 seconds each, with video demos. No getting up required, just feel like yourself again. https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/eye-exercises-for-screen-fatigue https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg Eye Strain — Desk Exercises Demo Try 19 eye strain exercises for screen fatigue, about 30 seconds each with video demos. Eyes only, seated or standing. Give your eyes a little holiday. https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/face-yoga-for-jaw-tension https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg Face Yoga — Desk Exercises Demo Try face yoga for jaw tension: 48 moves, about 30 seconds each, with video demos. Facial exercises for clenching that look silly and feel lovely. https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-before-deep-work-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg Flow State Primer — Desk Exercises Demo Prime for flow state with 14 seated exercises before deep work, about 30 seconds each with video demos. No equipment, just focus that shows up on time. https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-for-sore-feet-after-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg Feet Relief — Desk Exercises Demo Sore feet from standing all day? Kick off your shoes for 81 seated foot relief exercises, 30 seconds each with video. Your soles will thank you. https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/freestyle-seated-movement-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg Free Flow Sitting — Desk Exercises Demo Sway and kick through 14 seated desk exercises, about 30 seconds each, with video demos. No equipment, no perfect reps, just freestyle chair exercises. https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/freestyle-standing-movement-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg Free Flow Standing — Desk Exercises Demo Take a standing movement break with 12 free flow moves, about 30 seconds each, with video demos and no equipment. Monkey Dance included. https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/leg-cardio-exercises-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg Fun Kicks — Desk Exercises Demo Try 13 standing leg cardio exercises: fun kicks and stomps, about 30 seconds each, with video demos and no equipment. Go on, give it a kick. https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/retro-morning-cardio-aerobics https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg Funrobics — Desk Exercises Demo Funrobics fitness: retro 80s aerobics for your morning. 13 standing cardio moves, about 30 seconds each, with video and no gear. Leg warmers optional. https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/bedside-self-massage-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg Goodnight Self Massage — Desk Exercises Demo Try a self massage before bed: 14 quiet squeezes at the bedside, about 30 seconds each, with video. Gentle self massage for sleep. Your pillow awaits. https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/surrender-exercises-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg Gravity Release — Desk Exercises Demo Wound up at bedtime? Try these exercises before sleep: 11 slow seated moves, about 30 seconds each, with video demos. Let gravity do the work tonight. https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-for-hand-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg Hand Health — Desk Exercises Demo Hand health exercises for pain from typing: you get 37 finger, thumb and wrist moves with video, about 30 seconds each. Your keyboard can wait. https://wakeout-assets.b-cdn.net/demos/hand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/hand-and-grip-strength-with-pen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand_strength__center_pressure_left_thumb.jpg Hand Strength — Desk Exercises Demo Build grip strength with just a pen. 24 hand strength exercises, about 30 seconds each, seated or standing, with video demos. Your fingers will thank you. https://wakeout-assets.b-cdn.net/demos/handStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-for-tight-hips-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hipPain__ballerina_squats.jpg Hip Pain — Desk Exercises Demo Tight hips after a long stretch at your desk? Get 15 standing exercises for hip pain from sitting, about 30 seconds each with video demos. Go loosen up. https://wakeout-assets.b-cdn.net/demos/hipPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/standing-desk-yoga-no-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office_basic_yoga__wide_twists.jpg Home Office Basic Yoga — Desk Exercises Demo Try standing desk yoga in your work clothes: 16 gentle standing poses, about 30 seconds each, with video demos. Yoga without a mat, ready between calls. https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/coffee-break-exercises-at-home-office https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg Coffee Break — Desk Exercises Demo Your coffee break workout: 101 standing moves of about 30 seconds each, with video demos and no equipment. Fresh exercises for work breaks, mug optional. https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/kitchen-exercises-while-cooking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg Kitchen — Desk Exercises Demo Try kitchen exercises while cooking: 60 standing moves, from counter push-ups to skillet swings, about 30 seconds each with video. The pasta won't mind. https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/short-exercises-while-waiting-in-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg Kitchen Timer — Desk Exercises Demo Dinner in the oven? Do 16 standing exercises while cooking, about 30 seconds each with video demos, no equipment. Your kitchen timer just became a coach. https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-for-knee-pain-relief https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg Knee Pain Relief — Desk Exercises Demo Ease creaky knees with 16 gentle standing moves, about 30 seconds each with video demos. Simple knee pain relief exercises at home. Press play. https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/laundry-room-workout-improvised-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg Laundry Room — Desk Exercises Demo A laundry room workout for the spin cycle: 12 standing exercises with detergent bottles and baskets as weights, 30 seconds each, on video. Fold later. https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/seated-leg-exercises-numb-legs-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg Leg Activator — Desk Exercises Demo Wake up numb legs from sitting with 15 seated leg exercises you can do at your desk, about 30 seconds each, with video demos. Call-friendly, too. https://wakeout-assets.b-cdn.net/demos/legActivator.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-couch-stretches-living-room https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/livingroom__air_blower.jpg Couch — Desk Exercises Demo Try 86 couch exercises, all seated, about 30 seconds each with video demos. Easy for beginners or while watching TV. Pick a move and stay comfy. https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/discreet-office-lounge-exercises-between-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg Lounge — Desk Exercises Demo Desk exercises you can do on the office lounge couch between meetings: 30 discreet seated moves, about 30 seconds each, with video. Nobody needs to know. https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/lower-back-strengthening-exercises-prevent-pain https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg Lower Back Strength — Desk Exercises Demo Strengthening exercises to prevent lower back pain, standing at your desk: 13 golf-swing style moves, about 30 seconds each, with video demos. Fore! https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/lower-back-pain-relief-exercises-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg Lower Back Tension Release — Desk Exercises Demo Try 15 seated lower back pain relief exercises at your desk, about 30 seconds each with video. Gentle tension release, no equipment, no getting up. https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-lower-back-warm-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg Lower Back Warm Up — Desk Exercises Demo Wake up your back with 12 standing lower back warm up exercises, about 30 seconds each with video. Gentle warm up stretches, no mat, pajamas welcome. https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/full-body-mobility-exercises-flexibility https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg Mobility Range Extender — Desk Exercises Demo Get 13 standing full body mobility and flexibility exercises, about 30 seconds each with video demos, for hips, spine and shoulders. Come loosen up. https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-mobility-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg Morning Mobility — Desk Exercises Demo Wake up stiff? Try 32 gentle morning mobility exercises, standing, about 30 seconds each, with video. A morning mobility routine that eases you in. https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/motivational-morning-exercises-hard-days https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg Morning Motivation — Desk Exercises Demo Hard morning? Try these morning exercises at home: 22 standing moves, about 30 seconds each, with video and morning motivation coaching. Pajamas welcome. https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-energy-boost-exercises-no-coffee https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg Morning Energy — Desk Exercises Demo Morning energy exercises in your socks: 48 standing qi gong and yoga moves, about 30 seconds each with video. Boost your energy and let the coffee wait. https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-flow-movement-after-waking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg Morning Flow — Desk Exercises Demo Wake up gently with 12 morning flow exercises, about 30 seconds each, with video demos. Standing morning exercises, no counting, no rush. Come float. https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-qi-gong-routine https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg Morning Qi Gong — Desk Exercises Demo Start your day with a morning qi gong routine: 14 standing qi gong exercises, about 30 seconds each, with video demos. Breathe slow and wake up gently. https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/neck-and-shoulder-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg Neck And Shoulders — Desk Exercises Demo Try 25 seated neck and shoulder stretches at your desk, about 30 seconds each, with video demos and no equipment. Press play and let your shoulders drop. https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-for-neck-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg Neck Relief — Desk Exercises Demo Neck stiff from the screen? Try 14 seated exercises for neck pain at your desk, about 30 seconds each with video demos. No equipment, just gentle relief. https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/office-chair-workout-fun-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg Office Chair — Desk Exercises Demo Turn your swivel chair into a toy with 28 seated office chair exercises, about 30 seconds each with video. Your most playful desk break yet. https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/couples-couch-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg Couch With A Partner — Desk Exercises Demo Try couples couch exercises that feel like play: 39 standing partner exercises with a cushion, about 30 seconds each, with video. Giggles likely. https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-pajama-dance-wake-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg Pajama Dance — Desk Exercises Demo Start your day with a morning wake up dance: 14 standing pajama dance moves, about 30 seconds each, with video demos. Pajamas welcome, coffee optional. https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/park-bench-exercises-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg Park — Desk Exercises Demo Your park bench workout: 61 standing moves of about 30 seconds each, with video demos. Park exercises, no equipment but the bench. Go say hi to the sun. https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/pillow-stretches-breathing-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg Pillow Breathing And Stretch — Desk Exercises Demo Wind down with 15 seated pillow stretches before bed, plus gentle breathing exercises. About 30 seconds each, with video demos. Grab a pillow and get cozy. https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-pillow-exercises-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg Pillow Wake Up — Desk Exercises Demo Grab the pillow you slept on for 14 standing morning pillow exercises, about 30 seconds each with video demos. A playful wake up routine before coffee. https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/post-zoom-meeting-recovery-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg Post-Meeting Recovery — Desk Exercises Demo Shake off a draining video call with 13 standing exercises after Zoom meetings, about 30 seconds each, with video demos. Your next tab can wait a minute. https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/focus-break-exercises-during-work https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg Productivity Break By Francesco D'Alessio — Desk Exercises Demo Take a productivity break without losing your flow: 18 seated focus break exercises at your desk, about 30 seconds each, with video demos. Then back to it. https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/anxiety-relief-exercises-morning https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg Relieve Anxiety — Desk Exercises Demo Try 21 quick anxiety relief exercises, standing, about 30 seconds each, with video and calm audio. Easy ways to reduce anxiety, starting now. https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/back-pain-exercises-seated-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg Seated Back Pain Relief — Desk Exercises Demo Try seated back pain exercises at your desk: 14 moves, about 30 seconds each, with video demos. Desk stretches for back ease, no standing up needed. https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/wake-up-exercises-sitting-on-bed-edge https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg Seated Mobility Wake-Up — Desk Exercises Demo Wake up exercises sitting on your bed edge: 15 gentle seated mobility moves, about 30 seconds each, with video demos. Stand up when you're ready. https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/body-positive-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg Increase Self-Love — Desk Exercises Demo Ease into 20 standing self-love exercises, about 30 seconds each, with affirming audio and video demos. Your kind way to increase self-love before coffee. https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-for-shoulder-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg Shoulder Stretch — Desk Exercises Demo Try 15 seated shoulder stretch exercises at your desk, about 30 seconds each with video demos. Easy relief for shoulders sore from typing. Wings out! https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/sit-to-stand-desk-transition-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg Sit And Stand — Desk Exercises Demo Try 13 sit and stand exercises at your desk, each about 30 seconds with a video demo. A sit and stand workout that turns every switch into a mini break. https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/seated-cardio-boxing-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg Sitting Boxing — Desk Exercises Demo Try 29 seated boxing exercises at your desk: jabs, uppercuts and combos, about 30 seconds each with video. Sitting boxing that punches out the slump. https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/chair-pilates-for-core-strength https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg Sitting Pilates — Desk Exercises Demo Grab a hand towel for chair Pilates for core strength: 32 seated Pilates exercises, about 30 seconds each, with video demos. Sit tall, feel good. https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/bedtime-stretches-wind-down-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg Wind Down — Desk Exercises Demo Wind down before bed with 36 video-led bedtime stretches and slow breaths, about 30 seconds each, on the bed edge or lying down. Pajamas welcome. https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/discreet-desk-exercises-nobody-notices https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg Sneaky Feet Party — Desk Exercises Demo Discreet desk exercises for sneaky feet: 21 seated under-desk moves, about 30 seconds each, with video demos. Nobody above the desk will know. https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/spinal-alignment-exercises-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/spinalHealth__baby_pose.jpg Spinal Health — Desk Exercises Demo Grab a mat for 12 spinal health exercises, about 30 seconds each with video demos. Cat cow, cobra and more healthy spine exercises your back will love. https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/stair-workout-cardio-at-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_stairs__L_plank.jpg Stairs — Desk Exercises Demo A stair workout at home with 41 standing stair exercises for cardio and strength, about 30 seconds each with video demos. Your stairs are waiting. https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/standing-boxing-workout-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg Standing Boxing — Desk Exercises Demo Try 19 standing boxing exercises, from jabs to uppercuts, about 30 seconds each with video. A boxing workout at home with no gloves, just room to swing. https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/standing-cushion-exercises-creative https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg Standing With A Cushion — Desk Exercises Demo Try 13 standing cushion exercises, about 30 seconds each, with video demos. Passes, tosses and squats that make a pillow your playful new prop. https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/standing-desk-exercises-prevent-stiffness https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Standing Desk — Desk Exercises Demo Try 39 standing desk exercises to do while working: calf raises, hip circles, mini lunges, 30 seconds each with video. Your legs will say thanks. https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/intense-stress-release-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg Stress Unwind — Desk Exercises Demo Punch out the day with 15 intense stress release exercises before bed: chops, jabs and smacks, about 30 seconds each, with video demos. Then wind down. https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/study-break-exercises-for-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg Study Helper — Desk Exercises Demo Try 30 seated study break exercises for focus, about 30 seconds each with video demos. Easy desk stretches, no equipment, and back to the books fresher. https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/gentle-morning-exercises-bedside https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg Sunrise In NYC — Desk Exercises Demo 13 gentle morning exercises you can do standing by your bed, about 30 seconds each with video. A no-equipment wake-up routine. Super yawns included. https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/shake-out-tension-exercises-restless-energy https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tension_release_shake_down__shoulder_raise_and_drop.jpg Tension Release Shake Down — Desk Exercises Demo Try 14 standing shaking exercises, about 30 seconds each with video demos and no equipment. A full body shake out before bed. Silly, yes. Calming, too. https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/study-break-strength-exercises-with-textbooks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/textbook__circles.jpg Textbook — Desk Exercises Demo Your heavy textbook doubles as a dumbbell. Try 22 seated textbook exercises for a study break, about 30 seconds each with video demos. Curls, anyone? https://wakeout-assets.b-cdn.net/demos/textbook.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/tv-break-exercises-between-episodes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tv_break__knee_touches.jpg TV Break — Desk Exercises Demo Try TV break exercises while you watch TV: 15 standing moves, about 30 seconds each, with video demos and just a cushion. Up before the next episode? https://wakeout-assets.b-cdn.net/demos/tv_break.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/walking-exercises-rhythm-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/happy_walk__360_steps.jpg Walking — Desk Exercises Demo Turn your walk into a playful walking workout with 49 standing walking exercises, about 30 seconds each, with video demos. No equipment. Ready to skip? https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/seated-exercises-with-water-bottle-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg Water Bottles — Desk Exercises Demo Try these water bottle exercises at your desk: 30 seated moves for your arms and shoulders, about 30 seconds each, with video demos. Bottoms up. https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/morning-water-bottle-strength-workout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg With A Bottle — Desk Exercises Demo Grab a full water bottle for 16 standing exercises with video demos, about 30 seconds each. A morning water bottle workout that wakes you right up. https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/picnic-couples-outdoor-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg Picnic With A Partner — Desk Exercises Demo Make your picnic couples play: 110 standing partner exercises outdoors, high fives to salsa steps, 30 seconds each with video. Giggles likely. https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/beginner-wfh-exercises-gentle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg Work From Home Basics — Desk Exercises Demo Easing back into movement? Try 18 gentle work from home exercises for beginners, about 30 seconds each, with video and no equipment. Small start, big win. https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/desk-exercises-while-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg Desk - Sitting — Desk Exercises Demo Try desk exercises while sitting: 93 seated moves, about 30 seconds each, with video demos. A desk workout that fits between emails, punches included. https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/desk-exercises-while-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg Desk - Standing — Desk Exercises Demo Get 70 standing desk exercises you can do while working, each about 30 seconds with a video demo. Just you, your desk and a chair. Ready for round one? https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/office-yoga-for-workplace https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg Office Yoga — Desk Exercises Demo Office yoga in your work clothes: 45 standing yoga poses at your desk, 30 seconds each with video, no mat needed. Breathe deeper before your next meeting. https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/exercises/exercises-between-zoom-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg Zoom Meeting Fatigue — Desk Exercises Demo Ease Zoom fatigue with 14 seated exercises between meetings, about 30 seconds each with video demos. No equipment, and most barely show on camera. https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg Uppercuts — Seated Desk Exercise Demo Tiny, fast uppercuts. Fists up at chin height, punch the ceiling in rapid pulses. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg Sky Punches — Seated Desk Exercise Demo Elbows up at 90°, hands high, football-goal shape. Now punch up fast, like you're poking holes in the ceiling. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg Elbow Turns — Seated Desk Exercise Demo Hands at your chest, elbows out. Lean forward and rotate — one elbow toward the floor, one toward the sky — then flip to the other side. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg Diver — Seated Desk Exercise Demo Lean forward and extend both arms like you're about to dive into the Red Sea. Pull them back to your sides. Dive again. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg Happy Bends — Seated Desk Exercise Demo Same football-goal arms as Sky Punches. Now lean side to side, working your obliques. A smile is not optional. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Behind Back Raises — Seated Desk Exercise Demo Cushion between your hands. Raise it overhead, then bend your elbows and bring it behind your head. Up, back, up, back. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg Face Smashers — Seated Desk Exercise Demo Smash your face with the cushion. Rapid, repeated, glorious. Best midday wake-up there is. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg Straight Raises — Seated Desk Exercise Demo Cushion between your hands, arms straight. Raise it in a quarter-circle all the way overhead, then back down. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg Cushion Shake — Seated Desk Exercise Demo Cushion between your hands. Shake it like you're trying to wake it up. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg Overhead Cushion Pass — Seated Desk Exercise Demo One hand lifts the cushion diagonally toward the ceiling. Bring it down, pass it across your chest, other hand grabs it, diagonally up the other way. Looks fancier than it is. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg The Hulk — Seated Desk Exercise Demo Make fists. Open your arms back until your shoulder blades touch, chest wide, deep breath in. Then circle your fists and elbows forward to meet in the center, squeezing every muscle. Fierce face required. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg Head Raises — Seated Desk Exercise Demo Chin to chest, then all the way up until your face points at the sky. Full neck range, both directions. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg Quick Punches — Seated Desk Exercise Demo Punch straight forward — small, fast, rhythm-driven. A tempo thing. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg Tall Shoulder Raises — Seated Desk Exercise Demo Shrug way up until your shoulders touch your ears. Drop. Repeat. A full unclench for the traps. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg Tricep Extensions — Seated Desk Exercise Demo Both hands on the edge of your desk, about two feet away, arms straight. Let your body drop, bending at the elbows, until your head is at desk level. Push back up. Real strength, no gym required. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg Side to Side Throws — Seated Desk Exercise Demo Concert-crowd energy. Both hands swing diagonally right, then diagonally left, in a loose rhythm. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg Underwater Run — Seated Desk Exercise Demo Seated in your chair, run your legs like you're on the moon or underwater. Slow, floating, low-gravity. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg Olympic Skier — Seated Desk Exercise Demo Arms bent, hands open. Legs move the opposite way — when your arms point diagonally left, your feet point right. You're making an X with elbows, forearms, and legs, then snapping to the mirror. Fast. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg Cavalette Kicks — Seated Desk Exercise Demo Left leg kicks across, in front of the right. Right leg kicks across, in front of the left. A sneaky crossed-leg shuffle. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg Super Side Leans — Seated Desk Exercise Demo One arm rainbows overhead to the opposite side while the other tucks at your belly. Your whole body leans with it. Switch sides. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg Front Kicks — Seated Desk Exercise Demo Hold the sides of your chair if you need support. Kick each leg forward, alternating — leg extensions, but with attitude. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg Swimmer Kicks — Seated Desk Exercise Demo Lean back or hold the chair sides. Flutter your legs fast, straight, feet close together. Freestyle kick, in a chair. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg Runs — Seated Desk Exercise Demo Run. In place. In your chair. That's it. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg Foot Crosses — Seated Desk Exercise Demo Cross your legs, then uncross them. Your shins make an X, then untangle. Repeat fast. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg Inside Foot Taps — Seated Desk Exercise Demo Raise your left knee, let it swing to the side so your left foot meets your right hand. Tap-tap. Now the other side. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg Two Foot Flaps — Seated Desk Exercise Demo Raise one foot. Flap-flap. Other foot. Flap-flap. That's the whole game. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg Mermaid Flaps — Seated Desk Exercise Demo Both legs together, feet together. Flap like a mermaid tail. Under the desk, nobody sees a thing. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg Opposing Semi-Circles — Seated Desk Exercise Demo Feet on the floor. Each foot draws half a circle in opposite directions — one arcs forward, one arcs back, meeting in the middle. Sneaky hip circles. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg Foot in Front — Seated Desk Exercise Demo One foot steps in front of the other and tippy-taps. Switch. Under the desk, nobody's the wiser. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/desk-exercises#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg Alternating Calf Raises — Seated Desk Exercise Demo Balls of your feet planted. Raise one heel, drop it, raise the other. Quietest cardio there is. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/movement-reminder-app#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg Cross Leg Twist — Back Pain Movement Demo 30-second seated movement targeting lower back, spine. Featured on Wakeout's movement reminder app pillar page. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/movement-reminder-app#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg Back & Forth Halo — Neck Relief Movement Demo 30-second seated movement targeting neck, cervical spine. Featured on Wakeout's movement reminder app pillar page. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/movement-reminder-app#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg Elbow Drums — Shoulder Stretch Movement Demo 30-second seated movement targeting shoulders, upper back. Featured on Wakeout's movement reminder app pillar page. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/movement-reminder-app#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg Draw A Circle — Eye Strain Movement Demo 30-second seated movement targeting eye muscles, screen fatigue. Featured on Wakeout's movement reminder app pillar page. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/movement-reminder-app#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Body Twist — Standing Desk Movement Demo 30-second seated movement targeting core, spine. Featured on Wakeout's movement reminder app pillar page. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/movement-reminder-app#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg Phoenix Rising — Afternoon Recharge Movement Demo 30-second seated movement targeting energy, circulation. Featured on Wakeout's movement reminder app pillar page. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/movement-games#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics — Wakeout movement game Reach, duck, dodge, catch. Targets light up for your hands, head, knees and elbows. Hit them as fast as you can, duck the red bar, dodge the wall. The game grows every time you step back. Played with the iPhone camera, no headset. https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/movement-games#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders — Wakeout movement game Sway to steer, punch up to fire. Two cannons, one per arm. Steer the ship with your head or your hips, punch up to fire, punch faster to fire faster. One minute, as many waves as you can clear. Played with the iPhone camera, no headset. https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/movement-games#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids — Wakeout movement game Row upstream. Grab the Watts, dodge the rocks. Reach up and pull down to row. Both arms go straight, one arm turns. Grab the Watts, dodge the rocks and logs, and try to keep your rhythm when the river does not. Played with the iPhone camera, no headset. https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/#daily-move-challenge https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/challenge__one-leg-balance.jpg One-Leg Balance, Full Minute — Wakeout Daily Move Challenge Stand on one leg, arms out if you need them — don't let that foot touch down. A 60-second daily challenge from the Wakeout app. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/challenge__one-leg-balance.mp4 5 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-quitar-el-sueno-en-el-trabajo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg Recarga de media tarde: demostración de ejercicios en la oficina Para el bajón de energía por la tarde: 11 ejercicios de pie de unos 30 segundos, con video y sin material. Un empujón que te ahorra el segundo café. https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-hacer-en-el-avion https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg Avión: demostración de ejercicios en la oficina ¿Encajonado en un vuelo largo? 50 ejercicios para hacer en el avión, de unos 30 segundos, con video y sin material. Tus piernas te lo van a agradecer. https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/juegos-de-animales-para-ninos https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg Mundo animal: demostración de ejercicios en la oficina Juega con tus hijos a moverse como animales: 36 ejercicios de pie de unos 30 segundos cada uno, con video. Sin material, solo tu gorila interior. https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-respiracion-para-el-estres https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg Movimiento y respiración antiestrés: demostración de ejercicios en la oficina 11 ejercicios de respiración de pie para calmar el estrés y la ansiedad: movimientos lentos de unos 30 segundos cada uno, con video. Alivio en minutos. https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-brazos-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg Solo brazos: demostración de ejercicios en la oficina 12 ejercicios de brazos sentado en tu escritorio, unos 30 segundos cada uno con video. Un entrenamiento sin equipo que cabe en tu siguiente llamada. https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-con-mochila https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg Mochila: demostración de ejercicios en la oficina Convierte tu mochila en un gimnasio con 28 ejercicios de resistencia: sentadillas, remos y flexiones, unos 30 segundos cada uno con video. https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-dolor-de-espalda-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg Dolor de espalda: demostración de ejercicios en la oficina Suelta la espalda entera con 16 ejercicios para el dolor de espalda en la oficina: estiramientos de unos 30 segundos, con video. Tu columna te lo agradece. https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-equilibrio-de-pie https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg Entrenamiento de equilibrio: demostración de ejercicios en la oficina ¿Firme sobre una pierna? Prueba 17 ejercicios de equilibrio de pie en casa, de unos 30 segundos cada uno, con video y sin material. https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-playa-arena https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg Playa: demostración de ejercicios en la oficina 89 ejercicios en la playa que usan la arena como resistencia, de unos 30 segundos cada uno, con video. Tu nuevo entrenamiento de playa te espera. https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/energia-de-sobra-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg Caos de rebotes en la cama: demostración de ejercicios en la oficina ¿Demasiada energía a la hora de dormir? Prueba 12 movimientos con rebote sentado en la cama, de unos 30 segundos cada uno, con video. Descárgala. https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-en-la-cama-al-despertar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg Dormitorio: demostración de ejercicios en la oficina 78 ejercicios para hacer tumbado en la cama y en pijama, de unos 30 segundos cada uno, con video. Tu alarma puede esperar un minuto. https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/estiramientos-en-pareja-en-la-cama https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg Cama en pareja: demostración de ejercicios en la oficina Estiramientos en pareja en la cama: 39 movimientos suaves tumbados, de unos 30 segundos cada uno, con video y sin accesorios. https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/escaneo-corporal-para-relajarte https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg Escaneo corporal para relajarte: demostración de ejercicios en la oficina Escaneo corporal para relajarte antes de dormir: 11 movimientos sentado para dar las gracias a tu cuerpo, de unos 30 segundos cada uno, con video. https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-hacer-en-el-coche https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg Coche: demostración de ejercicios en la oficina Ejercicios en el coche para viajes largos: 52 movimientos sentado que puedes hacer con el cinturón puesto, de unos 30 segundos cada uno, con video. https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/pausas-activas-divertidas-en-el-trabajo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg Baile en la silla: demostración de ejercicios en la oficina Las mejores pausas activas son las que esperas con ganas: 19 pasos de baile en la silla, de unos 30 segundos cada uno, con video y sin material. https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/estiramientos-discretos-en-publico https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg Cafetería: demostración de ejercicios en la oficina 62 estiramientos discretos y silenciosos para hacer sentado en una cafetería, de unos 30 segundos cada uno, con video. Nadie a tu lado lo notará. https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/tai-chi-por-la-manana-con-cafe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg Tai chi con café: demostración de ejercicios en la oficina Tai chi con café: 13 movimientos lentos de pie, de unos 30 segundos cada uno, con video. Ejercicios suaves de equilibrio con la taza en la mano. https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/estiramientos-suaves-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg Suelta tensión a gusto: demostración de ejercicios en la oficina 14 estiramientos suaves sentado en la cama, de unos 30 segundos cada uno, con video. Suelta cuello y espalda antes de dormir. https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-ganar-confianza https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg Más confianza: demostración de ejercicios en la oficina Ejercicios para ganar confianza antes de un momento importante: 20 movimientos de pie con afirmaciones, de unos 30 segundos cada uno, con video. https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-liberar-estres-en-el-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg Suelta tensión en el sofá: demostración de ejercicios en la oficina Ejercicios sentado en el sofá para liberar estrés: 14 movimientos con cojín, de unos 30 segundos cada uno, con video. Puñetazos al cojín permitidos. https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/no-puedes-dormir-despues-de-ver-la-tele https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg Del sofá a la cama: demostración de ejercicios en la oficina ¿No puedes dormir después de ver la tele? Prueba 13 ejercicios sentado para cara, ojos y cuello, con video y sin material. Tu almohada te espera. https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/estiramientos-en-el-sofa-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg Relájate en el sofá: demostración de ejercicios en la oficina 14 estiramientos suaves en el sofá antes de dormir, sentado con un cojín y con video. Una rutina acogedora para cuando acaba la película. https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-en-el-sofa-con-portatil https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg Sofá y portátil: demostración de ejercicios en la oficina Ejercicios para cuando trabajas desde el sofá: 20 movimientos sentado, de unos 30 segundos cada uno, con video. Sin accesorios y sin mover el portátil. https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/estiramientos-en-el-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg Estiramientos en el sofá: demostración de ejercicios en la oficina Tu sofá también sirve para estirarte: 18 estiramientos sentado de unos 30 segundos cada uno, con video. Sin levantarte de los cojines. https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-con-cojin-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Diversión con cojín: demostración de ejercicios en la oficina 18 ejercicios sentado con un cojín, en el escritorio o en el sofá, de unos 30 segundos cada uno, con video. Trabajo de core disfrazado de juego. https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/pausas-activas-graciosas-baile-de-papa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg Pasos de papá: demostración de ejercicios en la oficina Sacúdete el aburrimiento con 14 pasos de baile de papá, de pie y de unos 30 segundos cada uno, con video. El ritmo es opcional, las risas no. https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-fuerza-en-la-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg Fuerza en el escritorio: demostración de ejercicios en la oficina Usa tu escritorio y tu silla como un gimnasio con 12 ejercicios de fuerza, de unos 30 segundos cada uno, con video. ¿Listo para sacar músculo? https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/movimiento-matutino-depresion https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg Alivia la depresión: demostración de ejercicios en la oficina Movimiento por la mañana para días con depresión: 21 ejercicios suaves de unos 30 segundos, con video y palabras de apoyo. Cuatro minutos ya cuentan. https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/golpecitos-para-despertarte https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg Golpecitos de energía: demostración de ejercicios en la oficina 13 ejercicios de golpecitos para despertarte: toques y palmadas de pie, de unos 30 segundos cada uno, con video. Una pausa activa divertida sin café. https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-respiracion-para-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg Ritual de respiración nocturna: demostración de ejercicios en la oficina 13 respiraciones lentas de pie antes de acostarte, de unos 30 segundos cada una. Un ritual nocturno tranquilo, sin material y sin molestar a nadie. https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/estiramientos-suaves-en-el-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg Recuperación nocturna en el sofá: demostración de ejercicios en la oficina Estiramientos suaves en el sofá al final del día: 12 movimientos sentado, de unos 30 segundos cada uno, con video. Sin levantarte. https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-la-fatiga-visual https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg Fatiga visual: demostración de ejercicios en la oficina 19 ejercicios para la fatiga visual por pantallas, de unos 30 segundos y con video. Solo trabajan los ojos, sentado o de pie. Un respiro para tu vista. https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/yoga-facial-tension-mandibula https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg Yoga facial: demostración de ejercicios en la oficina Yoga facial para la mandíbula apretada: 48 ejercicios de cara de unos 30 segundos cada uno, con video, para soltar tensión en el escritorio. https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-concentrarte-antes-de-trabajar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg Prepárate para fluir: demostración de ejercicios en la oficina Prepárate para fluir con 14 ejercicios sentado antes de un bloque de trabajo profundo, con video y sin material. Solo la concentración que necesitas. https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-pies-cansados https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg Alivio para los pies: demostración de ejercicios en la oficina ¿Pies doloridos tras todo el día de pie? 81 ejercicios de alivio sentado, de unos 30 segundos cada uno, con video. Tus plantas te lo agradecerán. https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-sentado-en-la-silla https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg Flujo libre sentado: demostración de ejercicios en la oficina 14 ejercicios en la silla de unos 30 segundos cada uno, con video. Sin material, sin repeticiones perfectas: solo moverte como te pida el cuerpo. https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/pausa-activa-de-pie-movimiento-libre https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg Flujo libre de pie: demostración de ejercicios en la oficina Pausa activa de pie con 12 movimientos libres, sin coreografía ni material, de unos 30 segundos cada uno y con video. Muévete como te apetezca. https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-cardio-de-pie-patadas https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg Patadas divertidas: demostración de ejercicios en la oficina 13 ejercicios de cardio para las piernas: patadas y pisotones de unos 30 segundos cada uno, con video y sin material. Venga, a patear. https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/aerobic-de-los-80 https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg Aeróbic divertido: demostración de ejercicios en la oficina Aeróbic de los 80 para tus mañanas: 13 movimientos de cardio de pie, de unos 30 segundos cada uno, con video y sin material. https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/automasaje-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg Automasaje de buenas noches: demostración de ejercicios en la oficina Automasaje antes de dormir: 14 masajes suaves en la cama, de unos 30 segundos cada uno, con video. Un ratito de cariño para dormir mejor. https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-relajarse-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg Suelta la gravedad: demostración de ejercicios en la oficina ¿Agotado pero con energía a la hora de dormir? 11 movimientos lentos sentado, de unos 30 segundos cada uno, con video. Deja que la gravedad haga el resto. https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-el-dolor-de-manos-al-escribir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg Manos sanas: demostración de ejercicios en la oficina 37 ejercicios de dedos, pulgares y muñecas para las manos cansadas de teclear, con video. 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Sin esterilla y listo entre llamadas. https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/pausas-activas-en-casa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg Pausa para el café: demostración de ejercicios en la oficina Tu pausa del café, en versión activa: 101 movimientos de pie de unos 30 segundos, con video y sin material. Para tus pausas en el trabajo, taza opcional. https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-mientras-cocinas https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg Cocina: demostración de ejercicios en la oficina Ejercicios mientras cocinas: 60 movimientos de pie, de flexiones en la encimera a balanceos con sartén, unos 30 segundos y con video. La pasta no se queja. https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-rapidos-en-la-cocina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg Temporizador de cocina: demostración de ejercicios en la oficina La cena está en el horno: haz 16 ejercicios de pie mientras esperas, de unos 30 segundos cada uno, con video y sin material. El temporizador manda. https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-el-dolor-de-rodilla https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg Alivio para las rodillas: demostración de ejercicios en la oficina 16 movimientos suaves de pie para aliviar el dolor de rodilla en casa, de unos 30 segundos cada uno, con video. Dale al play. https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-en-el-lavadero https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg Lavadero: demostración de ejercicios en la oficina 12 ejercicios de pie con botellas de detergente y cestos de ropa como pesas, de unos 30 segundos cada uno, con video. La colada puede esperar. https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-circulacion-piernas-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg Despierta las piernas: demostración de ejercicios en la oficina Despierta las piernas dormidas de tanto estar sentado: 15 ejercicios en la silla de la oficina, de unos 30 segundos y con video. 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Fáciles para empezar o para hacer viendo la tele. https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-discretos-entre-reuniones https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg Sala de descanso: demostración de ejercicios en la oficina Ejercicios para el sofá de la sala de descanso entre reuniones: 30 movimientos discretos sentado, de unos 30 segundos cada uno, con video. https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-fortalecer-la-zona-lumbar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg Fuerza lumbar: demostración de ejercicios en la oficina Ejercicios de pie para fortalecer la zona lumbar y prevenir el dolor: 13 movimientos tipo swing de golf, de unos 30 segundos cada uno, con video. https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-el-dolor-lumbar-en-la-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg Soltar la zona lumbar: demostración de ejercicios en la oficina 15 estiramientos sentado para soltar la zona lumbar en la oficina, de unos 30 segundos cada uno, con video. Suaves, sin material y sin levantarte. https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-calentar-zona-lumbar-manana https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg Calentamiento lumbar: demostración de ejercicios en la oficina 12 movimientos suaves para despertar la zona lumbar al levantarte, sin esterilla ni material. Con video, y en pijama vale. https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-movilidad-y-flexibilidad https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg Amplía tu movilidad: demostración de ejercicios en la oficina 13 ejercicios de movilidad y flexibilidad de pie, de unos 30 segundos cada uno, con video. Abre caderas, columna y hombros. https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-movilidad-por-la-manana https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg Movilidad matutina: demostración de ejercicios en la oficina ¿Te levantas rígido? 32 ejercicios de movilidad por la mañana, de pie, de unos 30 segundos cada uno, con video. Una rutina que te prepara para el día. https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-por-la-manana-en-casa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg Motivación matutina: demostración de ejercicios en la oficina ¿Mañana cuesta arriba? Prueba estos ejercicios: 22 movimientos de pie de unos 30 segundos cada uno, con video y frases de ánimo. En pijama también vale. https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-tener-energia-por-la-manana https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg Energía matutina: demostración de ejercicios en la oficina Ejercicios para empezar el día en calcetines: 48 movimientos de qi gong y yoga, de unos 30 segundos cada uno, con video. Despierta sin café. https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-suaves-al-despertar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg Flujo matutino: demostración de ejercicios en la oficina Despierta con calma con 12 movimientos fluidos de unos 30 segundos cada uno, con video. Sin contar repeticiones, sin prisa. Ven a flotar. https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/qi-gong-por-la-manana https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg Qi gong matutino: demostración de ejercicios en la oficina Rutina de qi gong por la mañana: 14 ejercicios de pie, de unos 30 segundos cada uno, con video. Respira despacio y despierta con calma. https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-cuello-y-hombros-en-la-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg Cuello y hombros: demostración de ejercicios en la oficina 25 estiramientos sentado para el cuello y los hombros en la oficina, sin material y con video. Dale al play y deja que los hombros bajen. https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-el-dolor-de-cuello https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg Alivio para el cuello: demostración de ejercicios en la oficina ¿Cuello rígido de tanta pantalla? 14 ejercicios para el dolor de cuello que haces sentado en la oficina, de unos 30 segundos y con video. Sin material. https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-en-la-silla-de-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg Silla de oficina: demostración de ejercicios en la oficina Convierte tu silla giratoria en un juguete con 28 ejercicios sentado, de unos 30 segundos cada uno, con video. Tu pausa activa más divertida. https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-en-pareja-en-el-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg Sofá en pareja: demostración de ejercicios en la oficina Ejercicios en pareja en el sofá que parecen un juego: 39 movimientos de pie con cojín, de unos 30 segundos cada uno, con video. Risas garantizadas. https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/baile-en-pijama-manana https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg Baile en pijama: demostración de ejercicios en la oficina Empieza el día bailando: 14 pasos de baile en pijama, de unos 30 segundos cada uno, con video. Pijama bienvenido, café opcional. https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-en-banco-del-parque https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg Parque: demostración de ejercicios en la oficina 61 ejercicios en un banco del parque, de unos 30 segundos cada uno, con video. Sin material, solo el banco. Sal y saluda al sol. https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/estiramientos-con-almohada-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg Respiración y estiramientos con almohada: demostración de ejercicios en la oficina 15 estiramientos suaves con almohada antes de acostarte, con respiración profunda. De unos 30 segundos cada uno, con video. Agarra tu almohada y relájate. https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-con-almohada-por-la-manana https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg Despertar con almohada: demostración de ejercicios en la oficina Agarra la almohada de tu cama para 14 ejercicios de unos 30 segundos cada uno, con video. Una rutina divertida para despertar. https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-despues-de-una-videollamada https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg Recuperación tras la reunión: demostración de ejercicios en la oficina 13 ejercicios de pie para recuperarte después de Zoom, de unos 30 segundos cada uno, con video. Tu próxima pestaña puede esperar un minuto. https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-concentrarse-en-el-trabajo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg Pausa productiva de Francesco D'Alessio: demostración de ejercicios en la oficina Haz una pausa sin perder el hilo: 18 ejercicios sentado para recuperar la concentración en el trabajo, de unos 30 segundos cada uno, con video. Y a seguir. https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-calmar-la-ansiedad https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg Alivia la ansiedad: demostración de ejercicios en la oficina 21 ejercicios rápidos de pie para la ansiedad, de unos 30 segundos cada uno, con video y una voz tranquila. Formas sencillas de calmarte ahora mismo. https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-la-espalda-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg Alivio de espalda sentado: demostración de ejercicios en la oficina 14 ejercicios sentado para aliviar el dolor de espalda en la oficina, de unos 30 segundos cada uno, con video. Sin levantarte de la silla. https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-despertar-sentado-en-la-cama https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg Despertar sentado: demostración de ejercicios en la oficina 15 movimientos suaves de movilidad sentado al borde de la cama, de unos 30 segundos cada uno, con video. Levántate cuando estés listo. https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-amor-propio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg Más amor propio: demostración de ejercicios en la oficina 20 ejercicios suaves por la mañana con afirmaciones en audio y video. Una forma amable de cultivar el amor propio cada día. https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/estiramientos-de-hombros https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg Estiramiento de hombros: demostración de ejercicios en la oficina 15 estiramientos de hombros sentado en la oficina, de unos 30 segundos cada uno, con video. Alivio fácil para hombros cansados de teclear. https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-sentarse-y-levantarse https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg Siéntate y levántate: demostración de ejercicios en la oficina 13 ejercicios para el escritorio elevable, de unos 30 segundos cada uno, con video. Convierte cada cambio entre sentado y de pie en una pausa activa. https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/boxeo-sentado-en-la-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg Boxeo sentado: demostración de ejercicios en la oficina 29 ejercicios de boxeo sentado en tu escritorio: jabs, ganchos y combinaciones, de unos 30 segundos cada uno, con video. Cardio sin levantarte. https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/pilates-en-silla-para-el-core https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg Pilates sentado: demostración de ejercicios en la oficina Pilates sentado con una toalla: 32 ejercicios en la silla, de unos 30 segundos cada uno, con video. Siéntate mejor, muévete mejor. https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/estiramientos-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg Para relajarte: demostración de ejercicios en la oficina 36 estiramientos suaves con video para antes de dormir, con respiraciones lentas, en la cama o sentado. Pijama incluido. https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-con-los-pies-para-la-circulacion https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg Fiesta de pies a escondidas: demostración de ejercicios en la oficina 21 ejercicios discretos con los pies para hacer sentado bajo la mesa, de unos 30 segundos y con video. 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Tus escalones te esperan. https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-boxeo-en-casa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg Boxeo de pie: demostración de ejercicios en la oficina 19 ejercicios de boxeo de pie, de los jabs a los ganchos, de unos 30 segundos cada uno, con video. Entrena boxeo en casa sin guantes. https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-pie-con-cojin https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg De pie con cojín: demostración de ejercicios en la oficina 13 ejercicios de pie con un cojín, de unos 30 segundos cada uno, con video. Pases, lanzamientos y sentadillas que lo convierten en resistencia ligera. https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-escritorio-de-pie https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Escritorio de pie: demostración de ejercicios en la oficina 39 ejercicios para hacer de pie en la oficina: elevaciones de talones, círculos de cadera y minizancadas, de unos 30 segundos cada uno, con video. https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-soltar-el-estres-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg Suelta el estrés: demostración de ejercicios en la oficina Desahógate con 15 ejercicios intensos antes de dormir: golpes, jabs y palmadas de unos 30 segundos cada uno, con video. Después, a relajarte. https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/pausas-activas-para-estudiar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg Ayuda para estudiar: demostración de ejercicios en la oficina 30 ejercicios sentado para tus pausas de estudio, con video. Estiramientos en la silla sin material para volver a los libros con la cabeza más clara. https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-suaves-al-levantarte https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg Amanecer en Nueva York: demostración de ejercicios en la oficina 13 ejercicios suaves para hacer de pie junto a la cama, de unos 30 segundos cada uno, con video. 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Sin material. https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-con-botellas-de-agua-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg Botellas de agua: demostración de ejercicios en la oficina 30 ejercicios sentado con botellas de agua para brazos y hombros, de unos 30 segundos cada uno, con video. Ideales para la oficina. https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-con-botella-de-agua https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg Con una botella: demostración de ejercicios en la oficina Agarra una botella llena para 16 ejercicios de pie con video, de unos 30 segundos cada uno. Una sesión mañanera que te despierta. https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-en-pareja-al-aire-libre https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg Picnic en pareja: demostración de ejercicios en la oficina Picnic activo en pareja: 110 ejercicios de pie al aire libre, de chocar las manos a pasos de salsa, de unos 30 segundos cada uno, con video. https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-para-teletrabajar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg Básicos del teletrabajo: demostración de ejercicios en la oficina ¿Vuelves a moverte? 18 ejercicios suaves para quien trabaja desde casa, de unos 30 segundos cada uno, con video y sin material. https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-sentado-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg Escritorio, sentado: demostración de ejercicios en la oficina Ejercicios sentado en la oficina: 93 movimientos de unos 30 segundos cada uno, con video. Una rutina que cabe entre correo y correo. https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/ejercicios-de-pie-en-la-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg Escritorio, de pie: demostración de ejercicios en la oficina 70 ejercicios para el escritorio de pie que puedes hacer mientras trabajas, de unos 30 segundos cada uno, con video. Solo tú, tu escritorio y una silla. https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/yoga-en-la-oficina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg Yoga en la oficina: demostración de ejercicios en la oficina Yoga en la oficina con ropa de trabajo: 45 posturas de pie de unos 30 segundos cada una, con video y sin esterilla. Respira hondo antes de tu reunión. https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios/pausas-activas-para-reuniones-virtuales https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg Fatiga de reuniones en Zoom: demostración de ejercicios en la oficina Contra la fatiga de Zoom: 14 ejercicios sentado para hacer entre reuniones virtuales, de unos 30 segundos y con video. Sin material y casi invisibles. https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg Ganchos al aire: demostración de ejercicio en la oficina Ganchos cortitos y rápidos. 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Ahora golpea hacia arriba rápido, como si quisieras hacerle agujeros al techo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg Giros de codos: demostración de ejercicio en la oficina Manos en el pecho y codos hacia fuera. Inclínate hacia delante y gira, con un codo hacia el suelo y el otro hacia el cielo, y luego cambia de lado. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg Zambullida: demostración de ejercicio en la oficina Inclínate hacia delante y estira los dos brazos como si fueras a lanzarte al mar Rojo. Llévalos de vuelta a los costados y vuelve a zambullirte. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg Inclinaciones felices: demostración de ejercicio en la oficina Los mismos brazos en U de los Puñetazos al cielo. Ahora inclínate de un lado a otro para trabajar los oblicuos. 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No hay mejor forma de despertarte a mediodía. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg Elevaciones con brazos rectos: demostración de ejercicio en la oficina Cojín entre las manos y brazos rectos. Súbelo dibujando un cuarto de círculo hasta arriba del todo y vuelve a bajarlo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg Sacude el cojín: demostración de ejercicio en la oficina Cojín entre las manos. Sacúdelo como si intentaras despertarlo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg Pase de cojín por arriba: demostración de ejercicio en la oficina Una mano sube el cojín en diagonal hacia el techo. Bájalo, pásalo por delante del pecho, que lo agarre la otra mano y súbelo en diagonal hacia el otro lado. Parece más sofisticado de lo que es. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg Hulk: demostración de ejercicio en la oficina Cierra los puños. Abre los brazos hacia atrás hasta que se junten los omóplatos, pecho abierto y una buena inspiración. Luego lleva los puños y los codos en círculo hacia delante hasta que se encuentren en el centro, apretando todos los músculos. La cara de fiera es obligatoria. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg Elevaciones de cabeza: demostración de ejercicio en la oficina Barbilla al pecho y luego arriba del todo, hasta que tu cara mire al cielo. 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Lento, flotando, sin gravedad. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg Esquiador olímpico: demostración de ejercicio en la oficina Brazos doblados y manos abiertas. Las piernas van al revés: cuando los brazos apuntan en diagonal a la izquierda, los pies apuntan a la derecha. Formas una X con codos, antebrazos y piernas y saltas a la posición espejo. Rápido. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg Patadas cruzadas: demostración de ejercicio en la oficina La pierna izquierda patea cruzando por delante de la derecha y la derecha cruza por delante de la izquierda. Un bailecito de piernas cruzadas, muy disimulado. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg Súper inclinaciones laterales: demostración de ejercicio en la oficina Un brazo dibuja un arcoíris por encima de la cabeza hacia el lado contrario mientras el otro se queda en el abdomen. Todo el cuerpo se inclina con él. Cambia de lado. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg Patadas al frente: demostración de ejercicio en la oficina Agárrate a los lados de la silla si necesitas apoyo. Patea hacia delante alternando las piernas, como unas extensiones de pierna pero con actitud. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg Patadas de nadador: demostración de ejercicio en la oficina Échate hacia atrás o agárrate a los lados de la silla. Mueve las piernas rápido, rectas y con los pies juntitos. La patada de natación, pero en una silla. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg Carreritas: demostración de ejercicio en la oficina Corre. Sin moverte del sitio. En tu silla. Eso es todo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg Cruces de piernas: demostración de ejercicio en la oficina Cruza las piernas y descrúzalas. Las espinillas forman una X y luego se desenredan. Repite rápido. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg Toques de pie por dentro: demostración de ejercicio en la oficina Sube la rodilla izquierda y déjala abrirse hacia el lado para que el pie izquierdo llegue a la mano derecha. Toque, toque. Ahora el otro lado. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg Aleteo de pies: demostración de ejercicio en la oficina Levanta un pie y aletea, aletea. El otro pie, aletea, aletea. No tiene más misterio. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg Cola de sirena: demostración de ejercicio en la oficina Piernas juntas y pies juntos. Muévelos como una cola de sirena. Debajo de la mesa nadie ve nada. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg Semicírculos opuestos: demostración de ejercicio en la oficina Pies en el suelo. Cada pie dibuja medio círculo en dirección contraria, uno hacia delante y otro hacia atrás, hasta encontrarse en el centro. Círculos de cadera a escondidas. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg Un pie delante: demostración de ejercicio en la oficina Pon un pie delante del otro y da toquecitos con la punta. Cambia. Debajo de la mesa, nadie se entera. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/ejercicios-en-la-oficina#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg Talones arriba, alternando: demostración de ejercicio en la oficina Las puntas de los pies bien apoyadas. Sube un talón, bájalo y sube el otro. El cardio más silencioso que existe. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/es/app-pausas-activas#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg Giro con piernas cruzadas: demostración de movimiento sentado en el escritorio Movimiento de 30 segundos, sentado, para zona lumbar, columna. Parte de Wakeout, la app de pausas activas. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/es/app-pausas-activas#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg Halo adelante y atrás: demostración de movimiento sentado en el escritorio Movimiento de 30 segundos, sentado, para cuello, columna cervical. Parte de Wakeout, la app de pausas activas. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/es/app-pausas-activas#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg Tambores con los codos: demostración de movimiento sentado en el escritorio Movimiento de 30 segundos, sentado, para hombros, parte alta de la espalda. Parte de Wakeout, la app de pausas activas. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/es/app-pausas-activas#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg Dibuja un círculo: demostración de movimiento sentado en el escritorio Movimiento de 30 segundos, sentado, para músculos de los ojos, cansancio de pantalla. Parte de Wakeout, la app de pausas activas. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/es/app-pausas-activas#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Giro de tronco: demostración de movimiento sentado en el escritorio Movimiento de 30 segundos, sentado, para abdomen, columna. Parte de Wakeout, la app de pausas activas. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/es/app-pausas-activas#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg El ave fénix: demostración de movimiento sentado en el escritorio Movimiento de 30 segundos, sentado, para energía, circulación. Parte de Wakeout, la app de pausas activas. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/es/juegos-de-movimiento#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics: un juego de movimiento de Wakeout Estira, agáchate, esquiva, atrapa. Se iluminan objetivos para tus manos, tu cabeza, tus rodillas y tus codos. Dales lo más rápido que puedas, agáchate bajo la barra roja y esquiva la pared. El juego crece cada vez que das un paso atrás. https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/es/juegos-de-movimiento#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders: un juego de movimiento de Wakeout Balancéate para pilotar, golpea hacia arriba para disparar. Dos cañones, uno por brazo. Pilota la nave con la cabeza o con las caderas, golpea hacia arriba para disparar y golpea más rápido para disparar más rápido. Un minuto para limpiar todas las oleadas que puedas. https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/es/juegos-de-movimiento#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids: un juego de movimiento de Wakeout Rema río arriba. Atrapa los Watts y esquiva las rocas. Estira los brazos hacia arriba y tira hacia abajo para remar. Con los dos brazos vas recto y con uno giras. Atrapa los Watts, esquiva rocas y troncos, e intenta mantener el ritmo aunque el río no lo haga. https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/nachmittagstief-uebungen-gegen-muedigkeit-buero https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg Energie für den Nachmittag: Übungen am Schreibtisch im Video Raus aus dem Nachmittagstief: 11 Übungen im Stehen, je etwa 30 Sekunden, mit Video und ohne Geräte. Ein Energieschub, der den zweiten Kaffee ersetzt. https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-im-flugzeug-lange-fluege https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg Flugzeug: Übungen am Schreibtisch im Video Eingezwängt auf dem Langstreckenflug? 50 Übungen im Flugzeug, je etwa 30 Sekunden, mit Video und ganz ohne Geräte. Deine Beine werden es dir danken. https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/tierbewegungen-kinder-bewegungsspiele https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg Tierisch bewegt: Übungen am Schreibtisch im Video Bewegungsspiele mit Tieren für Kinder: 36 Übungen im Stehen, je etwa 30 Sekunden mit Video. Ohne Geräte, nur dein innerer Gorilla. https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/atemuebungen-gegen-stress https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg Anti-Stress: Bewegung und Atmung: Übungen am Schreibtisch im Video 11 Atemübungen gegen Stress im Stehen, je etwa 30 Sekunden mit Video. Langsame Bewegungen für schnelle Entspannung, Augen offen. https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/armuebungen-im-sitzen-schreibtisch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg Nur Arme: Übungen am Schreibtisch im Video 12 Armübungen am Schreibtisch, je ca. 30 Sekunden mit Video. Ein Arm-Workout ohne Geräte, das du in deinen nächsten Anruf einbaust. https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-mit-rucksack-kraft https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg Rucksack: Übungen am Schreibtisch im Video Nutze deinen gepackten Rucksack als Gewicht für 28 Kraftübungen: Kniebeugen, Rudern und Bizeps-Curls, je etwa 30 Sekunden mit Video. https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/rueckenschmerzen-vom-sitzen-rueckenuebungen-buero https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg Rückenschmerzen: Übungen am Schreibtisch im Video Lockere den ganzen Rücken mit 16 Rückenübungen fürs Büro: sanfte Dehnungen am Schreibtisch, je etwa 30 Sekunden, mit Video. Deine Wirbelsäule dankt es dir. https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/gleichgewichtsuebungen-im-stehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg Balancetraining: Übungen am Schreibtisch im Video Sicher auf einem Bein? 17 Gleichgewichtsübungen für zu Hause, je etwa 30 Sekunden, mit Video und ganz ohne Geräte. https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/workout-am-strand-sand https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg Strand: Übungen am Schreibtisch im Video 89 Übungen am Strand, die den Sand als Widerstand nutzen, je etwa 30 Sekunden mit Video und ohne Geräte. Dein neues Strandtraining wartet. https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/zu-aufgedreht-zum-schlafen-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg Hüpfchaos im Bett: Übungen am Schreibtisch im Video Zu aufgedreht zum Schlafen? 12 federnde Übungen am Bettrand, je etwa 30 Sekunden, mit Video. Schüttel die Unruhe ab, bevor du dich hinlegst. https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/morgengymnastik-im-bett https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg Schlafzimmer: Übungen am Schreibtisch im Video Morgengymnastik im Bett, im Liegen und im Pyjama: 78 Übungen, je etwa 30 Sekunden, mit Video. Dein Wecker kann noch eine Minute warten. https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/partneruebungen-im-bett https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg Zu zweit im Bett: Übungen am Schreibtisch im Video 39 sanfte Partnerübungen im Bett, je etwa 30 Sekunden, ohne Hilfsmittel und mit Video. Bewegung zu zweit, bevor der Tag euch trennt. https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/body-scan-zum-einschlafen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg Body Scan zum Runterkommen: Übungen am Schreibtisch im Video Body Scan zum Runterkommen: 11 Dankbarkeits-Übungen im Sitzen, je etwa 30 Sekunden, mit Video. Ohne Geräte, sanfter in den Schlaf. https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-im-auto-beifahrer https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg Auto: Übungen am Schreibtisch im Video Übungen im Auto für Beifahrer auf langen Fahrten: 52 Übungen im Sitzen, angeschnallt, je etwa 30 Sekunden mit Video. Beine lockern leicht gemacht. https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/aktive-pause-buero-stuhltanz-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg Stuhltanz: Übungen am Schreibtisch im Video Die beste aktive Pause im Büro ist die, auf die du dich freust: 19 Stuhltanz-Übungen im Sitzen, je etwa 30 Sekunden, mit Video. Ganz ohne Geräte. https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/unauffaellige-uebungen-im-cafe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg Im Café: Übungen am Schreibtisch im Video Unauffällige Dehnungen fürs Café: 62 leise Übungen im Sitzen, je etwa 30 Sekunden, mit Video. Am Nebentisch merkt garantiert niemand etwas. https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/tai-chi-am-morgen-kaffee https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg Kaffee-Tai-Chi: Übungen am Schreibtisch im Video Kaffee-Tai-Chi: 13 langsame Übungen im Stehen, je etwa 30 Sekunden mit Video. Sanftes Gleichgewichtstraining mit deiner Kaffeetasse in der Hand. https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/dehnuebungen-abends-im-bett https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg Gemütlich entspannen: Übungen am Schreibtisch im Video 14 sanfte Dehnübungen im Bett, je etwa 30 Sekunden mit Video. Entspanne deinen Nacken und Rücken vor dem Schlaf. https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/selbstbewusstsein-staerken-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg Selbstvertrauen tanken: Übungen am Schreibtisch im Video Selbstbewusstsein stärken vor wichtigen Momenten: 20 Übungen im Stehen mit Affirmationen, je 30 Sekunden, mit Video. Kopf hoch, Brust raus. https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/ins-kissen-schlagen-stress-couch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg Druck ablassen auf der Couch: Übungen am Schreibtisch im Video Druck ablassen auf der Couch: 14 Übungen mit Kissen, je etwa 30 Sekunden, mit Video. Hau ins Kissen, nach einem Tag, der es verdient hat. https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/nach-dem-fernsehen-hellwach-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg Vom Sofa ins Bett: Übungen am Schreibtisch im Video Nach dem Serienmarathon hellwach? 13 Übungen im Sitzen für Gesicht, Augen und Nacken, je etwa 30 Sekunden, mit Video und ohne Geräte. https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/sofa-dehnungen-vor-dem-schlafen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg Sofa-Entspannung: Übungen am Schreibtisch im Video 14 sanfte Dehnungen auf dem Sofa vor dem Schlafen, im Sitzen mit Kissen und mit Video. Eine gemütliche Abendroutine für nach dem Film. https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/homeoffice-sofa-uebungen-laptop https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg Laptop auf dem Sofa: Übungen am Schreibtisch im Video 20 Übungen für das Homeoffice auf dem Sofa, je etwa 30 Sekunden, mit Video. Ohne Geräte, und der Laptop bleibt die ganze Zeit auf deinem Schoß. https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/dehnuebungen-auf-dem-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg Sofa-Dehnung: Übungen am Schreibtisch im Video Dein Sofa ist die perfekte Dehnstation: 18 Dehnübungen im Sitzen mit Video, je etwa 30 Sekunden. Eine gemütliche Routine, ganz ohne Matte. https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-mit-kissen-schreibtisch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Kissenspaß: Übungen am Schreibtisch im Video 18 Übungen am Schreibtisch mit einem Kissen, je etwa 30 Sekunden mit Video. Rumpftraining, das sich wie Spielen anfühlt. https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/lustige-buerogymnastik-papa-tanz https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg Papa-Moves: Übungen am Schreibtisch im Video Schüttel das Nachmittagstief ab mit 14 lustigen Übungen am Schreibtisch: Papa-Tanzschritte im Stehen, je etwa 30 Sekunden, mit Video. https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/krafttraining-im-buero-tisch-stuhl https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg Schreibtisch-Power: Übungen am Schreibtisch im Video Dein Schreibtisch als Mini-Gym: 12 Kraftübungen mit Tisch und Stuhl, je etwa 30 Sekunden, mit Video. Bereit für echte Power? https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/morgengymnastik-bei-depression https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg Depression lindern: Übungen am Schreibtisch im Video Morgengymnastik bei Depression: 21 sanfte Bewegungen für einen leichteren Start, je ca. 30 Sekunden, mit Video-Demos. Vier Minuten zählen. https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/klopfmassage-zum-wachwerden https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg Wachklopfen: Übungen am Schreibtisch im Video 13 Übungen zum Wachklopfen im Stehen, je etwa 30 Sekunden, mit Video. Ein verspielter Energiekick am Nachmittag, ganz ohne Kaffee. https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/atemuebungen-vor-dem-schlafen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg Abendliches Atemritual: Übungen am Schreibtisch im Video 13 langsame Atemübungen im Stehen vor dem Schlafen, je etwa 30 Sekunden mit Video. Ein stilles Abendritual, ohne Geräte und so leise, dass keiner aufwacht. https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/sanfte-dehnungen-am-abend-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg Abendliche Sofa-Erholung: Übungen am Schreibtisch im Video Sanfte Sofa-Dehnungen für den Feierabend: 12 Übungen im Sitzen, je ca. 30 Sekunden, mit Video-Demos. Ohne Aufstehen, einfach wieder du selbst sein. https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/augenuebungen-bildschirmarbeit-muede-augen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg Müde Augen: Übungen am Schreibtisch im Video 19 Augenübungen für die Bildschirmarbeit, je etwa 30 Sekunden, mit Video. Nur für die Augen, im Sitzen oder Stehen. Gönn deinen Augen einen kleinen Urlaub. https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/gesichtsyoga-kieferverspannung https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg Gesichtsyoga: Übungen am Schreibtisch im Video Gesichtsyoga gegen Kieferverspannung: 48 Übungen, je etwa 30 Sekunden, mit Video. Lockert Kiefer, Stirn und alles, was sich im Gesicht festgebissen hat. https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/konzentration-steigern-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg Bereit für den Flow: Übungen am Schreibtisch im Video Bring dein Gehirn mit 14 Übungen im Sitzen in den Flow, je etwa 30 Sekunden mit Video. Ohne Geräte, nur purer Fokus. https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/fussschmerzen-nach-langem-stehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg Wohltat für die Füße: Übungen am Schreibtisch im Video Schmerzende Füße nach langem Stehen? 81 Fußübungen im Sitzen, je 30 Sekunden mit Video. Deine Fußsohlen werden es dir danken. https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-im-sitzen-freier-flow https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg Freier Flow im Sitzen: Übungen am Schreibtisch im Video 14 Übungen am Schreibtisch im Sitzen, je etwa 30 Sekunden, mit Videoanleitungen. Ohne Geräte, ohne perfekte Form, einfach frei bewegen. https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/bewegungspause-im-stehen-freier-flow https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg Freier Flow im Stehen: Übungen am Schreibtisch im Video Freier Flow im Stehen mit 12 Übungen à 30 Sekunden, mit Video und ohne Geräte. Affentanz inklusive. https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/beinuebungen-im-stehen-kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg Lustige Kicks: Übungen am Schreibtisch im Video 13 Beinübungen im Stehen: lustige Kicks und Stampfer, je etwa 30 Sekunden, mit Video und ohne Geräte. https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/funrobics-retro-aerobic-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg Funrobics: Übungen am Schreibtisch im Video Funrobics: Retro-Aerobic für deine Morgenroutine. 13 Cardio-Übungen im Stehen, je etwa 30 Sekunden, mit Video und ohne Geräte. https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/selbstmassage-vor-dem-schlafen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg Gute-Nacht-Selbstmassage: Übungen am Schreibtisch im Video Selbstmassage vor dem Schlafen: 14 sanfte Griffe auf der Bettkante, je etwa 30 Sekunden, mit Video. Für lockere Muskeln und einen ruhigeren Schlaf. https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-vor-dem-schlafen-loslassen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg Schwerkraft spüren: Übungen am Schreibtisch im Video Angespannt vor dem Einschlafen? 11 langsame Übungen im Sitzen, je etwa 30 Sekunden, mit Video-Demos. Lass die Schwerkraft heute Nacht arbeiten. https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/handuebungen-schmerzen-vom-tippen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg Gesunde Hände: Übungen am Schreibtisch im Video Handgymnastik gegen Schmerzen vom Tippen: 37 Übungen für Finger, Daumen und Handgelenke mit Video, je etwa 30 Sekunden. Die Tastatur kann warten. https://wakeout-assets.b-cdn.net/demos/hand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/handkraft-trainieren-mit-stift https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand_strength__center_pressure_left_thumb.jpg Handkraft: Übungen am Schreibtisch im Video Griffkraft mit einem Stift aufbauen: 24 Handkraft-Übungen, je etwa 30 Sekunden, im Sitzen oder Stehen, mit Video. https://wakeout-assets.b-cdn.net/demos/handStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/hueftschmerzen-nach-langem-sitzen-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hipPain__ballerina_squats.jpg Hüftschmerzen: Übungen am Schreibtisch im Video Steife Hüften nach einem langen Tag am Schreibtisch? 15 Übungen im Stehen gegen Hüftschmerzen vom Sitzen, je etwa 30 Sekunden, mit Video. Los, lockern! https://wakeout-assets.b-cdn.net/demos/hipPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/yoga-am-schreibtisch-ohne-matte https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office_basic_yoga__wide_twists.jpg Yoga-Basics fürs Homeoffice: Übungen am Schreibtisch im Video Yoga am Schreibtisch in deiner normalen Kleidung: 16 sanfte Haltungen im Stehen, je etwa 30 Sekunden, mit Video. Yoga ohne Matte, für zwischendurch. https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/kaffeepause-workout-uebungen-fuers-buero https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg Kaffeepause: Übungen am Schreibtisch im Video Dein Workout für die Kaffeepause: 101 Übungen im Stehen, je etwa 30 Sekunden, mit Video, ohne Geräte. Frische Ideen für die Arbeitspause, Tasse optional. https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-in-der-kueche-beim-kochen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg Küche: Übungen am Schreibtisch im Video Übungen in der Küche, während das Essen kocht: 60 Ideen im Stehen, von Liegestützen an der Arbeitsplatte bis Pfannen-Schwüngen. Die Pasta wartet gern. https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/workout-beim-kochen-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg Küchentimer: Übungen am Schreibtisch im Video Essen im Ofen? Nutze 5 bis 15 Minuten für 16 Übungen im Stehen, je etwa 30 Sekunden mit Video, ohne Geräte. Dein Küchentimer wird zum Coach. https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-gegen-knieschmerzen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg Knieentlastung: Übungen am Schreibtisch im Video 16 sanfte Übungen im Stehen gegen Knieschmerzen, je etwa 30 Sekunden mit Video. Einfache Knieentlastung für zuhause, ganz ohne Geräte. https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/workout-waschkueche-waeschekorb https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg Waschküche: Übungen am Schreibtisch im Video Workout, während die Waschmaschine läuft: 12 Übungen im Stehen mit Waschmittelflasche und Wäschekorb, je 30 Sekunden, mit Video. https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/beinuebungen-im-sitzen-eingeschlafene-beine https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg Beine aufwecken: Übungen am Schreibtisch im Video Eingeschlafene oder schwere Beine vom Sitzen? 15 Beinübungen im Sitzen für den Schreibtisch, je etwa 30 Sekunden, mit Video. Klappt sogar im Videocall. https://wakeout-assets.b-cdn.net/demos/legActivator.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-auf-dem-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/livingroom__air_blower.jpg Couch: Übungen am Schreibtisch im Video 86 Übungen auf dem Sofa, alle im Sitzen, je etwa 30 Sekunden mit Video. Leicht für Einsteiger oder beim Fernsehen: such dir eine aus und bleib gemütlich. https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/buerogymnastik-zwischen-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg Lounge: Übungen am Schreibtisch im Video Unauffällige Übungen für die Büro-Lounge zwischen zwei Meetings: 30 Bewegungen im Sitzen, je etwa 30 Sekunden, mit Video. Niemand wird es merken. https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/unteren-ruecken-staerken-im-stehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg Starker unterer Rücken: Übungen am Schreibtisch im Video Kräftigungsübungen für einen stabilen unteren Rücken am Schreibtisch: 13 Golf-Schwung-Varianten, etwa 30 Sekunden pro Übung, mit Videoanleitungen. https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/schmerzen-unterer-ruecken-schreibtisch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg Lockerer unterer Rücken: Übungen am Schreibtisch im Video 15 Übungen im Sitzen gegen Rückenschmerzen am Schreibtisch, je etwa 30 Sekunden mit Video. Sanfte Entspannung, ohne Geräte, ohne aufzustehen. https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/unteren-ruecken-aufwaermen-morgens https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg Unteren Rücken aufwärmen: Übungen am Schreibtisch im Video Weck deinen unteren Rücken mit 12 stehenden Aufwärm-Übungen, je etwa 30 Sekunden mit Video. Sanfte Dehnungen, keine Matte, im Pyjama. https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/mobilitaetsuebungen-ganzer-koerper https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg Mehr Bewegungsspielraum: Übungen am Schreibtisch im Video 13 Mobilitätsübungen im Stehen für Hüften, Wirbelsäule und Schultern, je etwa 30 Sekunden, mit Video. Mehr Bewegungsspielraum für den ganzen Körper. https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/mobilitaetsuebungen-am-morgen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg Morgens mobil: Übungen am Schreibtisch im Video Steif aufgewacht? 32 sanfte Mobilitätsübungen im Stehen, je etwa 30 Sekunden, mit Video. Eine Routine für einen lockeren Start in den Tag. https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/morgengymnastik-zuhause-motivation https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg Morgens motiviert: Übungen am Schreibtisch im Video Morgens schwer in die Gänge? 22 Übungen im Stehen, je ca. 30 Sekunden, mit Video und Motivations-Coaching. Pyjama erlaubt. https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/energie-am-morgen-qi-gong-yoga https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg Morgen-Energie: Übungen am Schreibtisch im Video Morgenenergie in Socken: 48 Qi-Gong- und Yoga-Übungen im Stehen, je etwa 30 Sekunden mit Video. Energie tanken statt Kaffee. https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/morgen-flow-nach-dem-aufstehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg Morgen-Flow: Übungen am Schreibtisch im Video Sanft wach werden mit 12 Morgen-Flow-Übungen, je etwa 30 Sekunden, mit Video. Fließende Bewegungen im Stehen, ohne Zählen, ohne Hektik. https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/qi-gong-am-morgen-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg Qi Gong am Morgen: Übungen am Schreibtisch im Video Qi-Gong-Routine am Morgen mit 14 Übungen im Stehen, je etwa 30 Sekunden, mit Video. Langsam atmen, sanft aufwachen. https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/nacken-schulter-uebungen-im-sitzen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg Nacken und Schultern: Übungen am Schreibtisch im Video 25 Übungen für Nacken und Schultern im Sitzen am Schreibtisch, je etwa 30 Sekunden, mit Video und ohne Geräte. Starten und die Schultern sinken lassen. https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/nackenschmerzen-am-schreibtisch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg Nackenentlastung: Übungen am Schreibtisch im Video Nacken steif vom Bildschirm? 14 Übungen gegen Nackenschmerzen im Sitzen, direkt am Schreibtisch, je etwa 30 Sekunden mit Video. Ohne Geräte, ganz sanft. https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/buerostuhl-uebungen-schreibtisch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg Bürostuhl: Übungen am Schreibtisch im Video Verwandle deinen Bürostuhl in ein Trainingsgerät: 28 Übungen im Sitzen, je etwa 30 Sekunden, mit Video. Deine verspielteste Bewegungspause. https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/partneruebungen-auf-der-couch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg Zu zweit auf der Couch: Übungen am Schreibtisch im Video Partnerübungen auf der Couch, die sich wie Spielen anfühlen: 39 Bewegungen mit Kissen, je etwa 30 Sekunden, mit Video. Gelächter garantiert. https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/tanzen-am-morgen-pyjama https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg Pyjama-Tanz: Übungen am Schreibtisch im Video Tanzen am Morgen im Pyjama: 14 Tanzschritte im Stehen, je etwa 30 Sekunden, mit Video. Pyjama erwünscht, Kaffee optional. https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/parkbank-workout-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg Park: Übungen am Schreibtisch im Video Dein Parkbank-Workout: 61 Übungen à etwa 30 Sekunden mit Video. Outdoor-Training ohne Geräte außer der Bank. Sag der Sonne Hallo. https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/dehnuebungen-mit-kissen-vor-dem-schlafen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg Atmen und Dehnen mit Kissen: Übungen am Schreibtisch im Video Komm runter mit 15 Kissen-Dehnungen im Sitzen vor dem Schlafen, dazu sanfte Atemübungen. Je etwa 30 Sekunden, mit Video. Schnapp dir ein Kissen. https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/aufwachen-mit-kissen-morgen-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg Aufwachen mit Kissen: Übungen am Schreibtisch im Video Nimm dein Kopfkissen für 14 Übungen zum Wachwerden, je etwa 30 Sekunden mit Video. Ein verspieltes Aufwach-Ritual noch vor dem Kaffee. https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/nach-videokonferenzen-abschalten https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg Erholung nach dem Meeting: Übungen am Schreibtisch im Video Schüttle dich nach anstrengenden Videokonferenzen mit 13 Stehübungen ab. Jede etwa 30 Sekunden, mit Videos. Deine nächste Aufgabe wartet. https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/pausenuebungen-am-arbeitsplatz-fokus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg Produktivitätspause von Francesco D'Alessio: Übungen am Schreibtisch im Video Pause machen, ohne den Faden zu verlieren: 18 Pausenübungen am Arbeitsplatz im Sitzen, je rund 30 Sekunden, mit Video. Danach geht es konzentriert weiter. https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-gegen-angst-nervositaet https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg Angst lindern: Übungen am Schreibtisch im Video 21 schnelle Übungen gegen Angst und Nervosität im Stehen, je etwa 30 Sekunden, mit Video und einer ruhigen Stimme, die dich durch jeden Schritt führt. https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-ruecken-im-sitzen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg Rückenschmerzen im Sitzen lindern: Übungen am Schreibtisch im Video Übungen gegen Rückenschmerzen am Schreibtisch: 14 Bewegungen im Sitzen, je etwa 30 Sekunden, mit Video. Erleichterung, ohne aufzustehen. https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/aufwachen-im-sitzen-am-bettrand https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg Beweglich aufwachen im Sitzen: Übungen am Schreibtisch im Video Aufwach-Übungen im Sitzen am Bettrand: 15 sanfte Bewegungen für Gelenksmobilität, je etwa 30 Sekunden, mit Video-Demos. Aufstehen, wenn du bereit bist. https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/selbstliebe-uebungen-affirmationen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg Selbstliebe steigern: Übungen am Schreibtisch im Video 20 sanfte Übungen im Stehen, je 30 Sekunden, mit liebevollen Affirmationen und Video. Ein bisschen mehr Selbstliebe, noch vor dem ersten Kaffee. https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/schulterdehnung-im-sitzen-schreibtisch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg Schulterdehnung: Übungen am Schreibtisch im Video 15 Dehnübungen für die Schultern im Sitzen, je ca. 30 Sekunden mit Videoanleitungen. Einfache Entspannung nach langem Tippen. Flügel raus! https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/hoehenverstellbarer-schreibtisch-uebungen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg Sitzen und Stehen: Übungen am Schreibtisch im Video 13 Übungen für den Wechsel zwischen Sitzen und Stehen, je etwa 30 Sekunden, mit Video. So wird jeder Positionswechsel zur kleinen Bewegungspause. https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/boxen-im-sitzen-schreibtisch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg Boxen im Sitzen: Übungen am Schreibtisch im Video 29 Boxübungen im Sitzen am Schreibtisch: Jabs, Uppercuts und Kombinationen, je ca. 30 Sekunden mit Video. Boxen im Sitzen gegen das Nachmittagstief. https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/pilates-im-sitzen-handtuch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg Pilates im Sitzen: Übungen am Schreibtisch im Video Pilates im Sitzen mit Handtuch: 32 Übungen am Schreibtisch, je ca. 30 Sekunden, mit Videos. Aufrecht sitzen, gut fühlen. https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/dehnuebungen-vor-dem-schlafen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg Runterkommen: Übungen am Schreibtisch im Video 36 entspannende Dehnübungen und langsame Atemzüge zum Einschlafen. Videos mit je etwa 30 Sekunden, im Sitzen oder Liegen. Schlafanzug erlaubt. https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/unauffaellige-uebungen-fuers-buero-fuesse https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg Heimliche Fußparty: Übungen am Schreibtisch im Video Unauffällige Übungen fürs Büro: 21 Fußübungen im Sitzen unter dem Schreibtisch, je etwa 30 Sekunden, mit Video. Über der Tischkante merkt niemand etwas. https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/wirbelsaeule-mobilisieren-matte https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/spinalHealth__baby_pose.jpg Gesunde Wirbelsäule: Übungen am Schreibtisch im Video 12 Übungen für eine gesunde Wirbelsäule auf der Matte, je etwa 30 Sekunden mit Video. Katze-Kuh, Kobra und mehr. https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/treppentraining-zu-hause https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_stairs__L_plank.jpg Treppe: Übungen am Schreibtisch im Video Treppentraining zu Hause mit 41 Übungen im Stehen für Cardio und Kraft, je etwa 30 Sekunden, mit Video. Deine Treppe wartet schon. https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/boxen-zu-hause-im-stehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg Boxen im Stehen: Übungen am Schreibtisch im Video 19 Boxübungen im Stehen von Jabs bis Uppercuts, je etwa 30 Sekunden mit Video. Ein Boxtraining zu Hause ohne Ausrüstung. https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-mit-kissen-im-stehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg Im Stehen mit Kissen: Übungen am Schreibtisch im Video 13 Übungen im Stehen mit Kissen, je etwa 30 Sekunden, mit Video. Pässe, Würfe und Kniebeugen mit deinem Kissen als kreativem Trainingsgerät. https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-am-stehschreibtisch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Stehschreibtisch: Übungen am Schreibtisch im Video 39 Übungen am Stehschreibtisch: Wadenheben, Hüftkreise, Mini-Ausfallschritte, je 30 Sekunden mit Video. Deine Beine werden es dir danken. https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/stress-abbauen-vor-dem-schlafen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg Stress loslassen: Übungen am Schreibtisch im Video 15 kraftvolle Übungen gegen Stress vor dem Schlafen: Hiebe, Jabs und Schläge, je etwa 30 Sekunden, mit Video. Erst rauslassen, dann runterkommen. https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/lernpause-uebungen-fokus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg Lernhelfer: Übungen am Schreibtisch im Video 30 Übungen für die Lernpause, je etwa 30 Sekunden mit Video. Einfache Dehnungen im Sitzen, ohne Geräte, und danach lernt es sich frischer. https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/sanfte-morgenuebungen-am-bett https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg Sonnenaufgang in NYC: Übungen am Schreibtisch im Video 13 sanfte Morgenübungen im Stehen am Bett, je etwa 30 Sekunden mit Video. Eine Aufwach-Routine ohne Geräte, ausgiebiges Gähnen inklusive. https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/schuetteln-gegen-anspannung-vor-dem-schlafen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tension_release_shake_down__shoulder_raise_and_drop.jpg Spannung abschütteln: Übungen am Schreibtisch im Video 14 Schüttel-Übungen im Stehen, je 30 Sekunden, mit Video und ohne Geräte. Einmal alles ausschütteln vor dem Schlafen. Albern? Ja. Beruhigend? Auch. https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/lernpause-kraftuebungen-mit-buch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/textbook__circles.jpg Lehrbuch: Übungen am Schreibtisch im Video Dein schweres Lehrbuch ist deine Hantel: 22 Übungen im Sitzen für die Lernpause, je etwa 30 Sekunden mit Video. Bizeps-Curls inklusive. https://wakeout-assets.b-cdn.net/demos/textbook.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-beim-fernsehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tv_break__knee_touches.jpg TV-Pause: Übungen am Schreibtisch im Video 15 Übungen im Stehen für die Pause zwischen zwei Folgen, je etwa 30 Sekunden, mit Video und nur einem Kissen. Fit bis zur nächsten Folge? https://wakeout-assets.b-cdn.net/demos/tv_break.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-beim-spazierengehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/happy_walk__360_steps.jpg Spaziergang: Übungen am Schreibtisch im Video Mach aus deinem Spaziergang ein kleines Workout: 49 Übungen im Stehen, je etwa 30 Sekunden, mit Video und ohne Geräte. https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-mit-wasserflaschen-schreibtisch https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg Wasserflaschen: Übungen am Schreibtisch im Video 30 Übungen mit Wasserflaschen am Schreibtisch, im Sitzen, für Arme und Schultern, je etwa 30 Sekunden, mit Video. https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/wasserflasche-als-hantel-morgen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg Mit einer Flasche: Übungen am Schreibtisch im Video Nimm eine volle Wasserflasche für 16 Übungen im Stehen mit Video, je etwa 30 Sekunden. Ein Morgen-Workout, das dich richtig wach macht. https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/partneruebungen-picknick https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg Picknick zu zweit: Übungen am Schreibtisch im Video Picknick zu zweit mit Bewegung: 110 Partnerübungen im Freien, von High Fives bis Salsa-Schritten, je 30 Sekunden, mit Video. https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/homeoffice-uebungen-anfaenger https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg Homeoffice-Basics: Übungen am Schreibtisch im Video Lange nicht viel bewegt? 18 sanfte Homeoffice-Übungen für Anfänger, je etwa 30 Sekunden, mit Video und ohne Geräte. https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-am-schreibtisch-im-sitzen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg Schreibtisch: im Sitzen: Übungen am Schreibtisch im Video Übungen am Schreibtisch im Sitzen: 93 Bewegungen, je etwa 30 Sekunden, mit Video. Ein kleines Workout zwischen zwei E-Mails. https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/uebungen-am-schreibtisch-im-stehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg Schreibtisch: im Stehen: Übungen am Schreibtisch im Video 70 Übungen am Schreibtisch im Stehen mit Video, je etwa 30 Sekunden. Ohne Geräte, nur du, dein Schreibtisch und ein Stuhl. https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/buero-yoga-im-stehen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg Büro-Yoga: Übungen am Schreibtisch im Video Büro-Yoga in Arbeitskleidung: 45 Übungen im Stehen am Schreibtisch, je 30 Sekunden mit Video, ohne Matte. Tiefer atmen vor dem nächsten Termin. https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen/zoom-muedigkeit-uebungen-zwischen-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg Zoom-Müdigkeit: Übungen am Schreibtisch im Video Gegen Zoom-Müdigkeit: 14 Übungen im Sitzen für die Pause zwischen zwei Calls, je etwa 30 Sekunden, mit Video. Ohne Geräte und vor der Kamera kaum zu sehen. https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg Uppercuts: Übung am Schreibtisch im Video Kleine, schnelle Aufwärtshaken. Fäuste auf Kinnhöhe und dann in schnellen Stößen gegen die Decke boxen. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg Himmelsboxer: Übung am Schreibtisch im Video Ellbogen im 90-Grad-Winkel hoch, Hände nach oben, wie ein großes U oder ein Torpfosten. Und jetzt schnell nach oben boxen, als wolltest du Löcher in die Decke stanzen. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg Ellbogendreher: Übung am Schreibtisch im Video Hände vor die Brust, Ellbogen nach außen. Beug dich nach vorn und dreh dich so, dass ein Ellbogen zum Boden und einer zum Himmel zeigt, dann wechselst du die Seite. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg Taucher: Übung am Schreibtisch im Video Beug dich nach vorn und streck beide Arme aus, als würdest du gleich ins Rote Meer springen. Zieh sie zurück an die Seiten und spring wieder. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg Fröhliche Seitbeugen: Übung am Schreibtisch im Video Arme in derselben U-Form wie beim Himmelsboxer. Jetzt neigst du dich von einer Seite zur anderen und trainierst dabei die seitlichen Bauchmuskeln. Lächeln ist Pflicht. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Kissen hinter den Kopf: Übung am Schreibtisch im Video Kissen zwischen die Hände. Heb es über den Kopf, beug dann die Ellbogen und führ es hinter den Kopf. Hoch, hinter, hoch, hinter. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg Kissen ins Gesicht: Übung am Schreibtisch im Video Hau dir das Kissen ins Gesicht. Schnell, immer wieder, einfach herrlich. Einen besseren Wachmacher für die Mittagszeit gibt es nicht. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg Gestrecktes Heben: Übung am Schreibtisch im Video Kissen zwischen die Hände, Arme gestreckt. Heb es in einem Viertelkreis bis ganz über den Kopf und dann wieder runter. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg Kissen schütteln: Übung am Schreibtisch im Video Kissen zwischen die Hände und schütteln, als wolltest du es aufwecken. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg Kissenpass über Kopf: Übung am Schreibtisch im Video Eine Hand hebt das Kissen schräg zur Decke. Führ es runter, reich es vor der Brust an die andere Hand weiter, und die nimmt es schräg nach oben auf die andere Seite. Sieht schicker aus, als es ist. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg Der Hulk: Übung am Schreibtisch im Video Mach Fäuste. Öffne die Arme nach hinten, bis sich die Schulterblätter berühren, Brust weit, tief einatmen. Dann führst du Fäuste und Ellbogen im Bogen nach vorn, bis sie sich in der Mitte treffen, und spannst jeden Muskel an. Grimmiger Blick ist Pflicht. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg Kopf heben: Übung am Schreibtisch im Video Kinn zur Brust, dann ganz nach oben, bis dein Gesicht zum Himmel zeigt. Der volle Bewegungsradius des Nackens, in beide Richtungen. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg Schnelle Schläge: Übung am Schreibtisch im Video Box gerade nach vorn, klein, schnell und im Rhythmus. Hier geht es ums Tempo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg Schultern ganz hochziehen: Übung am Schreibtisch im Video Zieh die Schultern hoch, bis sie die Ohren berühren. Fallen lassen. Wiederholen. So lässt dein Nacken endlich mal richtig los. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg Trizeps-Dips am Tisch: Übung am Schreibtisch im Video Beide Hände an die Schreibtischkante, etwa 60 Zentimeter entfernt, Arme gestreckt. Lass deinen Körper sinken und beug dabei die Ellbogen, bis dein Kopf auf Tischhöhe ist. Dann drückst du dich wieder hoch. Echte Kraft, ganz ohne Fitnessstudio. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg Würfe zur Seite: Übung am Schreibtisch im Video Stimmung wie beim Konzert. Beide Hände schwingen locker im Rhythmus schräg nach rechts und dann schräg nach links. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg Unterwasserlauf: Übung am Schreibtisch im Video Du sitzt auf deinem Stuhl und läufst mit den Beinen, als wärst du auf dem Mond oder unter Wasser. Langsam, schwebend, fast schwerelos. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg Olympia-Skifahrer: Übung am Schreibtisch im Video Arme gebeugt, Hände offen. Die Beine bewegen sich in die Gegenrichtung: Zeigen die Arme schräg nach links, zeigen die Füße nach rechts. Ellbogen, Unterarme und Beine bilden ein X, dann springst du ins Spiegelbild. Schnell. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg Cavaletti-Kicks: Übung am Schreibtisch im Video Das linke Bein kickt quer vor dem rechten vorbei, dann das rechte quer vor dem linken. Ein heimlicher Überkreuz-Shuffle. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg Super-Seitneigen: Übung am Schreibtisch im Video Ein Arm zieht einen Regenbogen über den Kopf zur anderen Seite, während der andere am Bauch bleibt. Dein ganzer Körper neigt sich mit. Dann Seite wechseln. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg Kicks nach vorn: Übung am Schreibtisch im Video Halt dich an den Seiten des Stuhls fest, wenn du Halt brauchst. Kick abwechselnd ein Bein nach vorn, Beinstrecker mit ordentlich Schwung und Haltung. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg Kraulbeine: Übung am Schreibtisch im Video Lehn dich zurück oder halt dich seitlich am Stuhl fest. Schlag mit gestreckten Beinen schnell auf und ab, die Füße nah beieinander. Kraulbeinschlag, nur eben auf dem Stuhl. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg Laufen: Übung am Schreibtisch im Video Lauf. Auf der Stelle. Auf deinem Stuhl. Das war's. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg Beine kreuzen: Übung am Schreibtisch im Video Schlag die Beine übereinander und wieder auseinander. Deine Schienbeine bilden ein X und entwirren sich wieder. Schnell wiederholen. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg Fußinnenseite antippen: Übung am Schreibtisch im Video Heb das linke Knie und lass es zur Seite schwingen, bis dein linker Fuß deine rechte Hand trifft. Tipp, tipp. Jetzt die andere Seite. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg Fußflattern: Übung am Schreibtisch im Video Heb einen Fuß. Flatter, flatter. Anderer Fuß. Flatter, flatter. Mehr ist es nicht. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg Meerjungfrauenflosse: Übung am Schreibtisch im Video Beine zusammen, Füße zusammen. Schlag damit wie eine Meerjungfrau mit ihrer Flosse. Unter dem Tisch sieht das keiner. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg Gegenläufige Halbkreise: Übung am Schreibtisch im Video Füße auf den Boden. Jeder Fuß malt einen Halbkreis in die entgegengesetzte Richtung, einer nach vorn, einer nach hinten, und in der Mitte treffen sie sich. Heimliche Hüftkreise. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg Fuß nach vorn: Übung am Schreibtisch im Video Ein Fuß tritt vor den anderen und tippelt. Dann wechseln. Unter dem Tisch merkt das niemand. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/uebungen-am-schreibtisch#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg Wechselnde Fersenheber: Übung am Schreibtisch im Video Fußballen fest am Boden. Heb eine Ferse, senk sie und heb dann die andere. Leiser geht Cardio nicht. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/de/bewegungserinnerung-app#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg Drehung mit überkreuzten Beinen: Bewegung am Schreibtisch im Sitzen, im Video Bewegung von 30 Sekunden im Sitzen für unterer Rücken, Wirbelsäule. Teil der Bewegungserinnerung App von Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/de/bewegungserinnerung-app#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg Heiligenschein vor und zurück: Bewegung am Schreibtisch im Sitzen, im Video Bewegung von 30 Sekunden im Sitzen für Nacken, Halswirbelsäule. Teil der Bewegungserinnerung App von Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/de/bewegungserinnerung-app#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg Ellbogentrommeln: Bewegung am Schreibtisch im Sitzen, im Video Bewegung von 30 Sekunden im Sitzen für Schultern, oberer Rücken. Teil der Bewegungserinnerung App von Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/de/bewegungserinnerung-app#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg Kreis malen: Bewegung am Schreibtisch im Sitzen, im Video Bewegung von 30 Sekunden im Sitzen für Augenmuskeln, Bildschirmmüdigkeit. Teil der Bewegungserinnerung App von Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/de/bewegungserinnerung-app#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Körperdrehung: Bewegung am Schreibtisch im Sitzen, im Video Bewegung von 30 Sekunden im Sitzen für Rumpf, Wirbelsäule. Teil der Bewegungserinnerung App von Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/de/bewegungserinnerung-app#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg Phönix aus der Asche: Bewegung am Schreibtisch im Sitzen, im Video Bewegung von 30 Sekunden im Sitzen für Energie, Durchblutung. Teil der Bewegungserinnerung App von Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/de/bewegungsspiele#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics: ein Bewegungsspiel von Wakeout Greifen, ducken, ausweichen, fangen. Ziele leuchten für deine Hände, deinen Kopf, deine Knie und Ellbogen auf. Triff sie so schnell du kannst, duck dich unter dem roten Balken weg und weich der Wand aus. Mit jedem Schritt zurück wird das Spiel größer. https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/de/bewegungsspiele#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders: ein Bewegungsspiel von Wakeout Lenken mit dem Körper, feuern mit der Faust. Zwei Kanonen, eine pro Arm. Lenk das Schiff mit dem Kopf oder den Hüften, box nach oben, um zu feuern, und box schneller, um schneller zu feuern. Eine Minute, so viele Wellen, wie du schaffst. https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/de/bewegungsspiele#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids: ein Bewegungsspiel von Wakeout Ruder flussaufwärts. Schnapp dir die Watts, weich den Felsen aus. Streck die Arme nach oben und zieh sie runter, um zu rudern. Beide Arme fahren geradeaus, ein Arm lenkt. Schnapp dir die Watts, weich Felsen und Baumstämmen aus und versuch, deinen Rhythmus zu halten, auch wenn der Fluss es nicht tut. https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/coup-de-barre-apres-midi-exercices https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg Regain d’après-midi : démo d’exercices au bureau Coup de barre de l’après-midi ? 11 exercices debout d’environ 30 secondes, en vidéo et sans matériel. Le regain d’énergie qui t’évite le deuxième café. https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-a-faire-dans-avion https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg Avion : démo d’exercices au bureau À l’étroit sur un long vol ? 50 exercices à faire dans l’avion, environ 30 secondes chacun, en vidéo et sans matériel. Tes jambes te remercieront. https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/jeux-pour-bouger-dehors-animaux https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg Thème animal : démo d’exercices au bureau 36 mouvements d’animaux à faire debout, dehors avec les enfants, environ 30 secondes chacun, en vidéo. Sans matériel, juste ton gorille intérieur. https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-respiration-anti-stress-debout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg Mouvements antistress et respiration : démo d’exercices au bureau 11 exercices de respiration anti-stress debout, environ 30 secondes chacun, en vidéo. Des mouvements lents pour faire redescendre la pression, vite. https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-bras-au-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg Bras uniquement : démo d’exercices au bureau 12 exercices pour les bras à faire assis au bureau, environ 30 secondes chacun, en vidéo. Sans matériel, et faisables pendant un appel. https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-sac-a-dos https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg Sac à dos : démo d’exercices au bureau Transforme ton sac à dos en haltère : 28 exercices de renforcement debout, squats, tirages et flexions, environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-mal-de-dos-au-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg Mal de dos : démo d’exercices au bureau Détends tout ton dos avec 16 exercices contre le mal de dos au bureau : des étirements assis d’environ 30 secondes, en vidéo. Ta colonne te dira merci. https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-equilibre-mouvements-debout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg Entraînement d’équilibre : démo d’exercices au bureau Envie d’améliorer ton équilibre ? 17 exercices d’équilibre debout à faire à la maison, environ 30 secondes chacun, en vidéo et sans matériel. https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-a-la-plage-sable https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg Plage : démo d’exercices au bureau 89 exercices de plage qui utilisent la résistance du sable, environ 30 secondes chacun, en vidéo et sans matériel. Ta nouvelle routine de vacances. https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/trop-d-energie-avant-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg Rebonds en folie au lit : démo d’exercices au bureau Trop d’énergie au coucher ? 12 mouvements rebondissants, assis au bord du lit, environ 30 secondes chacun, en vidéo. De quoi vider tes jambes agitées. https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-au-lit-le-matin https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg Chambre : démo d’exercices au bureau Exercices au lit en pyjama : 78 mouvements à faire avant de te lever, environ 30 secondes chacun, en vidéo. Ton réveil peut bien attendre une minute. https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/etirements-couple-au-lit https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg Lit à deux : démo d’exercices au bureau 39 étirements à deux au lit, doux et ludiques, sans matériel, environ 30 secondes chacun, en vidéo. Bataille d’oreillers comprise. https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/scan-corporel-avant-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg Scan corporel pour se détendre : démo d’exercices au bureau Un scan corporel pour te détendre avant de dormir : 11 mouvements de gratitude assis, environ 30 secondes chacun, en vidéo. Sans matériel. https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-voiture-passagers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg Voiture : démo d’exercices au bureau Exercices en voiture pour les longs trajets : 52 mouvements assis à faire ceinture attachée, côté passager, en vidéo. Pour voyager sans raideurs. https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/pause-active-travail-danse-sur-chaise https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg Danse sur chaise : démo d’exercices au bureau Les meilleures pauses actives au travail sont celles qu’on attend avec impatience : 19 danses sur chaise d’environ 30 secondes, en vidéo. Sans matériel. https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-au-cafe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg Café : démo d’exercices au bureau Étirements discrets au café : 62 mouvements assis et silencieux, environ 30 secondes chacun, en vidéo. Personne à la table d’à côté ne remarquera rien. https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/tai-chi-du-matin-cafe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg Tai-chi du café : démo d’exercices au bureau Tai-chi du café : 13 mouvements lents et debout, environ 30 secondes chacun, en vidéo. Des exercices d’équilibre tout doux, tasse à la main. https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/etirements-doux-lit-avant-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg Détente tout en douceur : démo d’exercices au bureau 14 étirements doux, assis sur le lit, environ 30 secondes chacun, en vidéo. Pour apaiser ta nuque et ton dos avant de dormir. https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-confiance-en-soi-debout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg Boost de confiance : démo d’exercices au bureau Exercices de confiance en soi pour les grands moments : 20 mouvements debout avec affirmations, environ 30 secondes chacun, en vidéo. À toi de briller. https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-anti-stress-canape-coussin https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg Détente sur le canapé : démo d’exercices au bureau Exercices de détente sur le canapé : 14 mouvements avec un coussin, environ 30 secondes chacun, en vidéo. Tu as le droit de frapper un coussin. https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/impossible-dormir-apres-tele https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg Du canapé au lit : démo d’exercices au bureau Impossible de dormir après la télé ? 13 exercices assis pour le visage, les yeux et la nuque, en vidéo et sans matériel. Du canapé au lit, en douceur. https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/etirements-canape-avant-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg Décompresser sur le canapé : démo d’exercices au bureau 14 étirements doux sur le canapé avant de dormir, assis avec un coussin, en vidéo. Une petite routine du soir bien cosy. https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/teletravail-canape-exercices https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg Canapé et ordinateur : démo d’exercices au bureau 20 exercices assis pour bouger en travaillant du canapé, sans poser ton ordinateur. Sans matériel, environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/etirements-sur-le-canape https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg Étirements sur le canapé : démo d’exercices au bureau Ton canapé devient ton coin étirements : 18 étirements assis en vidéo, environ 30 secondes chacun. Une routine confortable, sans tapis. https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-avec-coussin-assis https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Jeux de coussin : démo d’exercices au bureau 18 exercices assis avec un coussin, au bureau ou sur le canapé, environ 30 secondes chacun, en vidéo. Du gainage discret qui ressemble à un jeu. https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/pause-active-danse-de-papa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg Danse de papa : démo d’exercices au bureau Secoue-toi avec 14 pas de danse de papa, debout, environ 30 secondes chacun, en vidéo. Le sens du rythme est en option. https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/muscu-au-bureau-chaise https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg Coup de boost au bureau : démo d’exercices au bureau Transforme ton bureau en mini salle de sport : 12 exercices de renforcement en vidéo. Pompes, dips, relevés : un vrai coup de boost au bureau. https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/bouger-le-matin-depression https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg Apaiser la dépression : démo d’exercices au bureau Bouger le matin quand la dépression pèse : 21 exercices doux pour adoucir un début de journée difficile, en vidéo. Quatre minutes suffisent. https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/tapotements-pour-se-reveiller https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg Tapotements énergisants : démo d’exercices au bureau 13 exercices de tapotements pour te réveiller, debout, environ 30 secondes chacun, en vidéo. Un coup de fouet ludique l’après-midi, sans café. https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-respiration-pour-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg Rituel de respiration du soir : démo d’exercices au bureau 13 mouvements debout pour respirer lentement avant de dormir, environ 30 secondes chacun, en vidéo. Un rituel tranquille, sans matériel. https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/etirements-doux-canape-soir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg Récupération du soir sur le canapé : démo d’exercices au bureau Étirements doux sur le canapé en fin de journée : 12 mouvements assis, environ 30 secondes chacun, en vidéo. Sans matériel, sans te lever. https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-yeux-fatigues-ecran https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg Yeux fatigués : démo d’exercices au bureau 19 exercices pour les yeux fatigués par l’écran, environ 30 secondes chacun, en vidéo. Rien que les yeux, assis ou debout. Offre-leur de petites vacances. https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/yoga-du-visage-machoire https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg Yoga du visage : démo d’exercices au bureau 48 exercices de yoga du visage pour relâcher la mâchoire, en vidéo. Des mouvements drôles et efficaces pour détendre un visage crispé devant l’écran. https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-concentration-avant-travail https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg Entrer dans le flow : démo d’exercices au bureau Prépare ton cerveau au travail en profondeur avec 14 exercices assis pour la concentration, en vidéo. Sans matériel, juste les idées claires. https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-pieds-fatigues https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg Soulager les pieds : démo d’exercices au bureau Mal aux pieds après une longue journée debout ? 81 exercices d’étirement et d’automassage des pieds, environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/bouger-assis-bureau-freestyle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg Freestyle assis : démo d’exercices au bureau 14 mouvements assis au bureau en mode freestyle, environ 30 secondes chacun, en vidéo. Sans matériel, sans perfection, juste ton corps qui bouge. https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/pause-active-debout-freestyle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg Freestyle debout : démo d’exercices au bureau Une pause active debout avec 12 mouvements freestyle, environ 30 secondes chacun, en vidéo et sans matériel. Pas de règles, juste du mouvement. https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/cardio-jambes-coups-de-pied https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg Coups de pied rigolos : démo d’exercices au bureau 13 exercices de cardio pour les jambes : coups de pied et pas frappés rigolos, environ 30 secondes chacun, sans matériel. Allez, lance-toi. https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/funrobics-aerobic-annees-80 https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg Funrobics : démo d’exercices au bureau Funrobics, c’est de l’aérobic années 80 pour ton matin : 13 mouvements cardio debout, environ 30 secondes chacun, sans matériel. Jambières en option. https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/auto-massage-avant-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg Auto-massage du soir : démo d’exercices au bureau Auto-massage avant de dormir : 14 pressions douces au bord du lit, environ 30 secondes chacune, en vidéo. Un massage relaxant pour mieux dormir. https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-avant-coucher-lacher-prise https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg Lâcher prise avec la gravité : démo d’exercices au bureau Tendu au moment du coucher ? 11 mouvements assis et lents de 30 secondes chacun, en vidéo. Laisse la gravité faire le travail cette nuit. https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-mains-clavier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg Mains en forme : démo d’exercices au bureau 37 exercices pour les mains, les doigts et les poignets, en vidéo. Soulage la raideur du clavier sans matériel, une minute à la fois. https://wakeout-assets.b-cdn.net/demos/hand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/force-des-mains-avec-stylo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand_strength__center_pressure_left_thumb.jpg Force des mains : démo d’exercices au bureau Renforce ta poigne avec un simple stylo : 24 exercices de force des mains, assis ou debout, en vidéo. Tes doigts te diront merci. https://wakeout-assets.b-cdn.net/demos/handStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/douleur-hanche-assis-exercices https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hipPain__ballerina_squats.jpg Douleurs de hanche : démo d’exercices au bureau Hanches raides après des heures au bureau ? 15 exercices debout contre la douleur de hanche due à la position assise, 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/hipPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/yoga-debout-bureau-sans-tapis https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office_basic_yoga__wide_twists.jpg Yoga de base au bureau à domicile : démo d’exercices au bureau Du yoga debout au bureau, en tenue de travail : 16 postures douces d’environ 30 secondes, en vidéo. Du yoga sans tapis, entre deux appels. https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/pause-cafe-active-exercices-maison https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg Pause café : démo d’exercices au bureau Ta pause café en mode actif : 101 mouvements debout d’environ 30 secondes, en vidéo et sans matériel. De nouvelles idées de pause active, tasse en option. https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/sport-en-cuisinant https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg Cuisine : démo d’exercices au bureau 60 exercices debout à faire en cuisinant, des pompes au comptoir aux balancements de poêle, environ 30 secondes chacun, en vidéo. Les pâtes attendront. https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/sport-pendant-la-cuisson https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg Minuteur de cuisine : démo d’exercices au bureau Le plat est au four ? 16 exercices debout à faire en cuisinant, environ 30 secondes chacun, en vidéo et sans matériel. https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-genoux-douloureux https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg Soulager les genoux : démo d’exercices au bureau 16 mouvements doux à faire debout, environ 30 secondes chacun, en vidéo. Des exercices simples pour soulager les genoux, à la maison comme au bureau. https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-buanderie-lessive https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg Buanderie : démo d’exercices au bureau 12 exercices debout à la buanderie, bidons de lessive et paniers à linge en guise de poids, environ 30 secondes chacun, en vidéo. Le pliage attendra. https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/jambes-lourdes-bureau-exercices-assis https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg Activateur de jambes : démo d’exercices au bureau Réveille tes jambes lourdes ou engourdies avec 15 exercices assis à faire au bureau, environ 30 secondes chacun, en vidéo. Compatibles avec les visios. https://wakeout-assets.b-cdn.net/demos/legActivator.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-sur-le-canape https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/livingroom__air_blower.jpg Canapé : démo d’exercices au bureau 86 exercices sur le canapé, tous assis, environ 30 secondes chacun, en vidéo. Faciles pour débuter, ou à faire devant la télé. https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-discrets-entre-deux-reunions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg Salle de pause : démo d’exercices au bureau Des exercices discrets pour la salle de pause, entre deux réunions : 30 mouvements assis, environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/renforcement-lombaire-debout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg Force du bas du dos : démo d’exercices au bureau Renforcement du bas du dos, debout : 13 mouvements inspirés du golf, environ 30 secondes chacun, en vidéo. À glisser entre deux tâches. https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/soulager-bas-du-dos-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg Détente du bas du dos : démo d’exercices au bureau 15 étirements assis pour soulager la tension du bas du dos, sans matériel et sans te lever, environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/echauffement-bas-du-dos-matin https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg Échauffement du bas du dos : démo d’exercices au bureau 12 mouvements doux pour réveiller ton dos au saut du lit, sans matériel, en pyjama. Environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/mobilite-tout-le-corps-debout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg Gagner en amplitude : démo d’exercices au bureau 13 exercices de mobilité et de souplesse debout, environ 30 secondes chacun, en vidéo. Pour dérouiller tes hanches, ta colonne et tes épaules. https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/mobilite-du-matin https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg Mobilité du matin : démo d’exercices au bureau Tu te réveilles raide ? 32 exercices de mobilité du matin, debout, environ 30 secondes chacun, en vidéo. Pour te dérouiller en douceur. https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-du-matin-motivation https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg Motivation du matin : démo d’exercices au bureau Dur de te lever ? Essaie ces exercices du matin : 22 mouvements debout, environ 30 secondes chacun, avec un coaching motivant. Le pyjama est permis. https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/reveil-musculaire-qi-gong-yoga https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg Énergie du matin : démo d’exercices au bureau Un réveil musculaire en chaussettes : 48 mouvements de qi gong et de yoga debout, environ 30 secondes chacun, en vidéo. De l’énergie sans café. https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/flow-du-matin https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg Flow du matin : démo d’exercices au bureau Réveille-toi en douceur avec les 12 mouvements du Flow du matin, en vidéo. Des gestes fluides et continus, sans compter. Laisse-toi porter. https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/qi-gong-du-matin https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg Qi Gong du matin : démo d’exercices au bureau Commence ta journée avec 14 exercices de qi gong debout, environ 30 secondes chacun, en vidéo. Respire lentement et réveille-toi en douceur. https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-nuque-epaules-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg Nuque et épaules : démo d’exercices au bureau 25 étirements assis pour la nuque et les épaules, environ 30 secondes chacun, en vidéo et sans matériel. Laisse enfin tes épaules redescendre. https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-soulager-nuque-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg Soulager la nuque : démo d’exercices au bureau Nuque raide après des heures d’écran ? 14 exercices assis pour soulager la nuque au bureau, environ 30 secondes chacun, en vidéo. Sans matériel. https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-chaise-de-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg Chaise de bureau : démo d’exercices au bureau 28 exercices assis sur ta chaise de bureau, environ 30 secondes chacun, en vidéo. Ta pause au bureau la plus ludique. https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-couple-canape https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg Canapé à deux : démo d’exercices au bureau 39 exercices en couple autour du canapé, debout avec un coussin, environ 30 secondes chacun, en vidéo. Fous rires garantis. https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/danse-du-reveil-pyjama https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg Danse en pyjama : démo d’exercices au bureau Une danse du matin en pyjama : 14 mouvements debout, environ 30 secondes chacun, en vidéo. Pyjama bienvenu, café en option. https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-banc-public-parc https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg Parc : démo d’exercices au bureau 61 exercices au parc avec un simple banc, environ 30 secondes chacun, en vidéo. Sans matériel, dehors, au soleil. https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/etirements-oreiller-avant-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg Respiration et étirement avec un oreiller : démo d’exercices au bureau 15 étirements assis avec un oreiller avant de dormir, plus une respiration douce, en vidéo. Attrape ton oreiller et détends-toi. https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-oreiller-se-reveiller https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg Réveil avec un oreiller : démo d’exercices au bureau 14 exercices avec ton oreiller pour bien te réveiller, environ 30 secondes chacun, en vidéo. Une routine ludique avant le café. https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-apres-reunion-zoom https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg Récupération post-réunion : démo d’exercices au bureau Secoue la fatigue d’une réunion Zoom avec 13 exercices debout, environ 30 secondes chacun, en vidéo. Puis replonge dans ton travail. https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/pause-concentration-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg Pause productivité par Francesco D’Alessio : démo d’exercices au bureau Une pause productivité sans perdre le fil : 18 exercices assis au bureau, environ 30 secondes chacun, en vidéo. Puis retour au travail. https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-apaiser-anxiete https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg Apaiser l’anxiété : démo d’exercices au bureau 21 exercices rapides pour apaiser l’anxiété, debout, environ 30 secondes chacun, en vidéo, avec une voix calme. Commence maintenant. https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-assis-mal-dos-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg Soulager le dos assis : démo d’exercices au bureau 14 exercices assis pour soulager le mal de dos au bureau, environ 30 secondes chacun, en vidéo. Des étirements sans te lever. https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-reveil-assis-bord-du-lit https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg Réveil assis au bord du lit : démo d’exercices au bureau Des exercices au réveil, assis au bord du lit : 15 mouvements de mobilité tout doux, environ 30 secondes chacun, en vidéo. Lève-toi quand tu es prêt. https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-amour-soi-affirmations https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg Cultiver l’amour de soi : démo d’exercices au bureau 20 mouvements doux du matin, environ 30 secondes chacun, avec une voix bienveillante et des vidéos. Ta façon douce de cultiver l’amour de soi. https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/etirements-epaules-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg Étirement des épaules : démo d’exercices au bureau 15 exercices assis pour étirer les épaules au bureau, environ 30 secondes chacun, en vidéo. Un soulagement facile pour des épaules fatiguées. https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-assis-debout-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg Assis et debout : démo d’exercices au bureau 13 exercices assis-debout au bureau, environ 30 secondes chacun, en vidéo. Chaque changement de position devient une petite pause active. https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/boxe-assise-au-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg Boxe assise : démo d’exercices au bureau 29 exercices de boxe assise au bureau : jabs, crochets et combos, environ 30 secondes chacun, en vidéo. La boxe assise contre le coup de barre. https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/pilates-sur-chaise-serviette https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg Pilates assis : démo d’exercices au bureau 32 exercices de Pilates assis avec une serviette, environ 30 secondes chacun, en vidéo. Tiens-toi bien droit, sens-toi mieux. https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/etirements-avant-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg Se détendre : démo d’exercices au bureau Détends-toi avant de dormir avec 36 étirements et respirations lentes, environ 30 secondes chacun, en vidéo. Au lit ou assis au bord du lit. https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/bouger-jambes-bureau-discretement https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg Fête des pieds discrète : démo d’exercices au bureau Des exercices au bureau que personne ne remarque : 21 mouvements de pieds sous le bureau, environ 30 secondes chacun, en vidéo. Au-dessus, rien ne bouge. https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-colonne-vertebrale-tapis https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/spinalHealth__baby_pose.jpg Santé de la colonne vertébrale : démo d’exercices au bureau 12 exercices pour prendre soin de ta colonne vertébrale, environ 30 secondes chacun, en vidéo. Chat-vache, cobras et compagnie. https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-escalier-maison https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_stairs__L_plank.jpg Escaliers : démo d’exercices au bureau Une séance dans l’escalier de la maison : 41 exercices debout pour le cardio et le renforcement, environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/boxe-a-la-maison-sans-gants https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg Boxe debout : démo d’exercices au bureau 19 exercices de boxe debout, des jabs aux uppercuts, environ 30 secondes chacun, en vidéo. Un entraînement de boxe à la maison, sans matériel. https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-coussin-debout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg Debout avec un coussin : démo d’exercices au bureau 13 exercices debout avec un coussin, environ 30 secondes chacun, en vidéo. Passes, lancers et squats qui font du coussin un accessoire de jeu. https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/bureau-debout-exercices-jambes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Bureau debout : démo d’exercices au bureau 39 exercices pour bureau debout : relevés de mollets, cercles de hanches, mini fentes, environ 30 secondes chacun, en vidéo. Tes jambes te diront merci. https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/evacuer-stress-avant-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg Apaiser le stress : démo d’exercices au bureau 15 exercices intenses pour évacuer le stress avant de dormir : coups, jabs et claquements, environ 30 secondes chacun. On décharge, puis on se détend. https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/pause-revisions-exercices-assis https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg Aide à l’étude : démo d’exercices au bureau 30 exercices assis pour tes pauses de révision, environ 30 secondes chacun, en vidéo. Des étirements faciles, sans matériel. https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-doux-au-reveil https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg Lever de soleil à New York : démo d’exercices au bureau 13 exercices doux au réveil, à faire debout près du lit, environ 30 secondes chacun, en vidéo. Une routine du matin sans matériel. https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/secouer-le-corps-relacher-tensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tension_release_shake_down__shoulder_raise_and_drop.jpg Relâcher la tension en se secouant : démo d’exercices au bureau 14 exercices de secousses debout, environ 30 secondes chacun, en vidéo et sans matériel. Un grand dérouillage du corps avant de dormir. https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-avec-manuel-revisions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/textbook__circles.jpg Manuel scolaire : démo d’exercices au bureau Ton gros manuel se transforme en haltère : 22 exercices assis pour une vraie pause de révision, environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/textbook.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/pause-tele-exercices-debout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tv_break__knee_touches.jpg Pause télé : démo d’exercices au bureau 15 exercices debout à faire pendant ta série, environ 30 secondes chacun, en vidéo, avec juste un coussin. Bouge avant l’épisode suivant. https://wakeout-assets.b-cdn.net/demos/tv_break.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-pendant-la-marche https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/happy_walk__360_steps.jpg Marche : démo d’exercices au bureau Transforme ta marche en séance ludique avec 49 mouvements à faire en marchant, environ 30 secondes chacun, en vidéo. Sans matériel. https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-bouteille-eau-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg Bouteilles d’eau : démo d’exercices au bureau 30 mouvements assis avec une bouteille d’eau : des exercices au bureau pour les bras et les épaules, environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-avec-bouteille https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg Avec une bouteille : démo d’exercices au bureau 16 exercices debout avec une bouteille, environ 30 secondes chacun, en vidéo. Un Wakeout à la bouteille pour bien te réveiller. https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-couple-pique-nique https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg Pique-nique à deux : démo d’exercices au bureau Pour votre pique-nique à deux : 110 exercices en couple, debout, des tapes dans la main aux pas de salsa, environ 30 secondes chacun, en vidéo. https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-teletravail-debutants https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg Les bases du télétravail : démo d’exercices au bureau Tu reprends le mouvement ? 18 exercices doux pour débuter en télétravail, environ 30 secondes chacun, en vidéo, sans matériel. https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-assis-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg Bureau : assis : démo d’exercices au bureau Exercices assis au bureau : 93 mouvements de 30 secondes, en vidéo. Une pause active qui se glisse entre deux mails, coups de poing compris. https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/exercices-au-bureau-debout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg Bureau : debout : démo d’exercices au bureau 70 exercices pour bureau debout à faire en travaillant, environ 30 secondes chacun, en vidéo. Juste toi, ton bureau et une chaise. https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/yoga-au-bureau https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg Yoga de bureau : démo d’exercices au bureau Yoga au bureau en tenue de travail : 45 postures debout, 30 secondes chacune, en vidéo, sans tapis. Respire plus profondément avant ta réunion. https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices/fatigue-zoom-exercices-entre-reunions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg Fatigue des réunions Zoom : démo d’exercices au bureau Soulage la fatigue Zoom avec 14 exercices assis entre deux réunions, environ 30 secondes chacun, en vidéo. Sans matériel, et presque invisibles à l’écran. https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg Uppercuts : démonstration d’exercice au bureau De tout petits uppercuts rapides. Poings à hauteur du menton, frappe le plafond par petites impulsions. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg Coups de poing au plafond : démonstration d’exercice au bureau Coudes levés à 90°, mains en l’air, les bras en forme de U. Maintenant frappe vers le haut, vite, comme si tu voulais faire des trous dans le plafond. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg Rotations des coudes : démonstration d’exercice au bureau Mains devant la poitrine, coudes écartés. Penche-toi en avant et pivote, un coude vers le sol et l’autre vers le ciel, puis bascule de l’autre côté. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg Le plongeur : démonstration d’exercice au bureau Penche-toi en avant et tends les deux bras comme si tu allais plonger dans la mer Rouge. Ramène-les le long du corps. Et replonge. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg Inclinaisons joyeuses : démonstration d’exercice au bureau Les mêmes bras en U que pour les coups de poing au plafond. Maintenant penche-toi d’un côté puis de l’autre pour travailler les obliques. Le sourire n’est pas en option. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Coussin derrière la tête : démonstration d’exercice au bureau Le coussin entre les mains. Lève-le au-dessus de ta tête, puis plie les coudes pour l’amener derrière la tête. En haut, derrière, en haut, derrière. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg Coussin dans la figure : démonstration d’exercice au bureau Écrase-toi le coussin sur la figure. Vite, plusieurs fois, avec panache. Le meilleur réveil de la mi-journée. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg Levées bras tendus : démonstration d’exercice au bureau Le coussin entre les mains, bras tendus. Lève-le en décrivant un quart de cercle jusqu’au-dessus de ta tête, puis redescends. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg Secoue le coussin : démonstration d’exercice au bureau Le coussin entre les mains. Secoue-le comme si tu essayais de le réveiller. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg Passe du coussin en diagonale : démonstration d’exercice au bureau Une main lève le coussin en diagonale vers le plafond. Redescends-le, fais-le passer devant ta poitrine, l’autre main l’attrape et le remonte en diagonale de l’autre côté. Ça a l’air plus compliqué que ça ne l’est. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg Hulk : démonstration d’exercice au bureau Serre les poings. Ouvre les bras vers l’arrière jusqu’à ce que tes omoplates se touchent, poitrine ouverte, grande inspiration. Puis ramène poings et coudes vers l’avant en cercle jusqu’à ce qu’ils se rejoignent au centre, en contractant tous tes muscles. Tête de dur obligatoire. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg Hochements de tête : démonstration d’exercice au bureau Le menton vers la poitrine, puis remonte jusqu’à ce que ton visage regarde le ciel. Toute l’amplitude de la nuque, dans les deux sens. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg Coups de poing rapides : démonstration d’exercice au bureau Frappe droit devant toi, petit, vite, en rythme. C’est une affaire de tempo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg Haussements d’épaules : démonstration d’exercice au bureau Monte les épaules tout en haut, jusqu’à toucher tes oreilles. Relâche. Recommence. De quoi dénouer complètement les trapèzes. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg Extensions des triceps : démonstration d’exercice au bureau Les deux mains au bord du bureau, à environ 60 cm, bras tendus. Laisse descendre ton corps en pliant les coudes jusqu’à ce que ta tête arrive à hauteur du bureau. Remonte en poussant. Du vrai renforcement, sans salle de sport. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg Lancers d’un côté à l’autre : démonstration d’exercice au bureau Ambiance fosse de concert. Les deux mains partent en diagonale vers la droite, puis en diagonale vers la gauche, sur un rythme détendu. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg Course sous l’eau : démonstration d’exercice au bureau Assis sur ta chaise, fais courir tes jambes comme si tu étais sur la Lune ou sous l’eau. Lentement, en flottant, en apesanteur. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg Le skieur olympique : démonstration d’exercice au bureau Bras pliés, mains ouvertes. Les jambes partent dans le sens opposé : quand tes bras pointent en diagonale vers la gauche, tes pieds pointent vers la droite. Coudes, avant-bras et jambes dessinent un X, puis tu bascules en miroir. Vite. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg Ciseaux croisés : démonstration d’exercice au bureau La jambe gauche donne un petit coup de pied en croisant devant la droite. La jambe droite croise devant la gauche. Un petit pas chassé discret, jambes croisées. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg Super inclinaisons latérales : démonstration d’exercice au bureau Un bras dessine un arc-en-ciel au-dessus de ta tête vers le côté opposé, pendant que l’autre se replie contre ton ventre. Tout ton corps s’incline avec. Change de côté. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg Coups de pied devant : démonstration d’exercice au bureau Tiens-toi aux côtés de ta chaise si tu as besoin d’appui. Lance une jambe vers l’avant, puis l’autre, en alternance. Des extensions de jambes, mais avec du caractère. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg Battements du nageur : démonstration d’exercice au bureau Penche-toi en arrière ou tiens les côtés de la chaise. Fais battre tes jambes vite, tendues, pieds rapprochés. Le battement du crawl, sur une chaise. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg Course sur place : démonstration d’exercice au bureau Cours. Sur place. Sur ta chaise. C’est tout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg Croisés de jambes : démonstration d’exercice au bureau Croise les jambes, puis décroise-les. Tes tibias forment un X, puis se démêlent. Recommence, vite. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg Pied dans la main : démonstration d’exercice au bureau Lève le genou gauche et laisse-le s’ouvrir sur le côté pour que ton pied gauche vienne toucher ta main droite. Tap-tap. Puis de l’autre côté. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg Battements de pieds : démonstration d’exercice au bureau Lève un pied. Flap-flap. L’autre pied. Flap-flap. C’est tout le jeu. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg Queue de sirène : démonstration d’exercice au bureau Jambes serrées, pieds joints. Ondule comme une queue de sirène. Sous le bureau, personne ne voit rien. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg Demi-cercles opposés : démonstration d’exercice au bureau Pieds au sol. Chaque pied dessine un demi-cercle dans le sens opposé, l’un vers l’avant, l’autre vers l’arrière, et ils se retrouvent au milieu. Des cercles de hanches en toute discrétion. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg Pied devant : démonstration d’exercice au bureau Un pied passe devant l’autre et tapote sur la pointe. On change. Sous le bureau, ni vu ni connu. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/exercices-au-bureau#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg Montées de talons alternées : démonstration d’exercice au bureau L’avant des pieds bien posé au sol. Lève un talon, repose-le, lève l’autre. Le cardio le plus silencieux qui existe. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/fr/application-pause-active#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg Torsion jambes croisées : démonstration d’un mouvement assis au bureau Mouvement assis de 30 secondes pour : bas du dos, colonne vertébrale. Fait partie de l’application pause active Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/fr/application-pause-active#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg Halo avant-arrière : démonstration d’un mouvement assis au bureau Mouvement assis de 30 secondes pour : nuque, colonne cervicale. Fait partie de l’application pause active Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/fr/application-pause-active#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg Tambour des coudes : démonstration d’un mouvement assis au bureau Mouvement assis de 30 secondes pour : épaules, haut du dos. Fait partie de l’application pause active Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/fr/application-pause-active#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg Dessine un cercle : démonstration d’un mouvement assis au bureau Mouvement assis de 30 secondes pour : muscles des yeux, fatigue des écrans. Fait partie de l’application pause active Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/fr/application-pause-active#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Torsion du buste : démonstration d’un mouvement assis au bureau Mouvement assis de 30 secondes pour : sangle abdominale, colonne vertébrale. Fait partie de l’application pause active Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/fr/application-pause-active#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg Le phénix renaît : démonstration d’un mouvement assis au bureau Mouvement assis de 30 secondes pour : énergie, circulation. Fait partie de l’application pause active Wakeout. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/fr/jeux-pour-bouger#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics : un jeu de mouvement Wakeout Tends le bras, baisse-toi, esquive, attrape. Des cibles s’allument pour tes mains, ta tête, tes genoux et tes coudes. Touche-les le plus vite possible, baisse-toi sous la barre rouge, esquive le mur. Le jeu grandit chaque fois que tu recules d’un pas. https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/fr/jeux-pour-bouger#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders : un jeu de mouvement Wakeout Balance-toi pour diriger, frappe vers le haut pour tirer. Deux canons, un par bras. Dirige le vaisseau avec ta tête ou tes hanches, frappe vers le haut pour tirer, et plus tu frappes vite, plus tu tires vite. Une minute pour nettoyer autant de vagues que possible. https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/fr/jeux-pour-bouger#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids : un jeu de mouvement Wakeout Rame à contre-courant. Attrape les Watts, évite les rochers. Tends les bras vers le haut et tire vers le bas pour ramer. Les deux bras pour aller tout droit, un seul pour tourner. Attrape les Watts, évite les rochers et les troncs, et garde ton rythme même quand la rivière perd le sien. https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-sonnolenza-pomeriggio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg Ricarica del pomeriggio: video di esercizi alla scrivania Batti il calo di energia nel pomeriggio con 11 esercizi in piedi da circa 30 secondi, con video e senza attrezzi. La carica giusta, senza il secondo caffè. https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-da-fare-in-aereo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg Aereo: video di esercizi alla scrivania Stretto su un volo lungo? 50 esercizi da fare in aereo per la circolazione delle gambe, circa 30 secondi l'uno con video, senza attrezzi. https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/giochi-di-movimento-per-bambini-animali https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg Tema animali: video di esercizi alla scrivania Giochi di movimento per bambini: 36 esercizi ispirati agli animali, 30 secondi ciascuno con video. Senza attrezzi, solo il tuo gorilla interno. https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/respiro-antistress-piedi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg Movimento e respiro antistress: video di esercizi alla scrivania 11 esercizi di respiro antistress in piedi, circa 30 secondi l'uno con video. Mosse lente per un sollievo rapido, occhi aperti. https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-braccia-alla-scrivania https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg Solo braccia: video di esercizi alla scrivania 12 esercizi per le braccia da fare alla scrivania, circa 30 secondi l'uno con video. Un allenamento senza attrezzi che puoi fare durante una call. https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-con-zaino https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg Zaino: video di esercizi alla scrivania Trasforma lo zaino in una palestra con 28 esercizi di forza: squat, remata e riccioli, circa 30 secondi l'uno con video. https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-mal-di-schiena-ufficio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg Mal di schiena: video di esercizi alla scrivania Sciogli tutta la schiena con 16 esercizi per il mal di schiena da fare in ufficio, da seduto, circa 30 secondi l'uno, con video. La tua schiena ringrazia. https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-equilibrio-piedi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg Allenamento dell'equilibrio: video di esercizi alla scrivania Stabile su una gamba? Prova 17 esercizi di equilibrio in piedi a casa, circa 30 secondi ognuno, con video e senza attrezzi. https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-in-spiaggia https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg Spiaggia: video di esercizi alla scrivania Prova 89 esercizi in spiaggia che sfruttano la sabbia come resistenza, circa 30 secondi ciascuno con video. Niente attrezzi, solo allenamento completo. https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-energia-serale-mosse-rimbalzanti https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg Caos di rimbalzi sul letto: video di esercizi alla scrivania Energia serale? Prova 12 mosse rimbalzanti seduto sul bordo del letto, circa 30 secondi l'una. Video inclusi. Scaccia l'irrequietezza. https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-a-letto-appena-svegli https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg Camera da letto: video di esercizi alla scrivania Esercizi al letto in pigiama: 78 mosse da camera da letto, circa 30 secondi ciascuna, con video. La sveglia può aspettare un minuto. https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/stretching-coppia-letto https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg Letto con un partner: video di esercizi alla scrivania Prova lo stretching in coppia a letto con 39 mosse dolci da fare sdraiati, circa 30 secondi l'una, con video e senza attrezzi. https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/body-scan-prima-di-dormire https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg Body scan della sera: video di esercizi alla scrivania Scansione serale del corpo: 11 mosse di gratitudine da seduti, circa 30 secondi ciascuna, con video. Senza attrezzi, per addormentarsi più serenamente. https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-in-macchina-passeggeri https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg Auto: video di esercizi alla scrivania Esercizi in macchina per lunghi viaggi pensati per passeggeri: 52 mosse da seduti che puoi fare allacciato, circa 30 secondi l'una con video. https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-pausa-lavoro-balli-da-seduti https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg Ballo sulla sedia: video di esercizi alla scrivania Gli esercizi migliori per la pausa al lavoro sono quelli che ti va di fare: 19 balli da seduti da circa 30 secondi, con video. Basta la musica. https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-al-bar-seduti https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg Bar: video di esercizi alla scrivania Allungamenti discreti al bar: 62 mosse silenziose da seduti, circa 30 secondi l'una, con video. Chi è al tavolo accanto non se ne accorgerà. https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/tai-chi-del-caffe-al-mattino https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg Tai Chi del caffè: video di esercizi alla scrivania Tai Chi del caffè: 13 mosse lente in piedi, circa 30 secondi l'una, con video. Esercizi dolci di equilibrio, la tazza in mano. Le macchie sono opzionali. https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/stretching-da-seduti-prima-di-dormire https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg Relax comodo: video di esercizi alla scrivania 14 esercizi dolci da fare seduti sul letto, circa 30 secondi l'uno con video. Rilassa collo e schiena prima di dormire. https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-per-autostima https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg Carica di fiducia: video di esercizi alla scrivania 20 esercizi in piedi per la fiducia in te stesso: affermazioni, 30 secondi ciascuno, con video. Prepara il tuo corpo e la tua mente. https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-antistress-sul-divano https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg Sfogo sul divano: video di esercizi alla scrivania 14 mosse con cuscino da fare seduti sul divano, circa 30 secondi ciascuna. Pugni e smash per scaricare la tensione della giornata. https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/non-dormi-dopo-tv-rilassati-seduto https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg Dal divano al letto: video di esercizi alla scrivania Non dormi dopo la TV? Prova 13 esercizi da seduti per viso, occhi e collo. Video inclusi, nessun attrezzo. Il tuo cuscino ti aspetta. https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/stretching-divano-prima-dormire https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg Relax sul divano: video di esercizi alla scrivania 14 esercizi dolci sul divano con un cuscino prima di dormire. Perfetto per passare dal film al riposo. https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-sul-divano-col-laptop https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg Divano e laptop: video di esercizi alla scrivania Esercizi da fare sul divano con il laptop sulle gambe: 20 mosse da seduti, circa 30 secondi l'una, con video. Senza attrezzi. https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/stretching-sul-divano-esercizi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg Stretching sul divano: video di esercizi alla scrivania Il divano è la tua stazione di stretching. 18 esercizi da seduti, video inclusi, circa 30 secondi l'uno. Una routine comoda, senza tappetino. https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-cuscino-scrivania https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Divertimento con il cuscino: video di esercizi alla scrivania Prova 18 esercizi da seduti con cuscino alla scrivania o sul divano, circa 30 secondi ciascuno con video. Lavoro core furtivo che sembra un gioco. https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-buffi-mosse-papa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg Mosse da papà: video di esercizi alla scrivania Scuoti via il calo del pomeriggio con 14 esercizi buffi: mosse da papà da fare in piedi, circa 30 secondi l'una, con video. Il ritmo è opzionale. https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-forza-alla-scrivania https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg Forza alla scrivania: video di esercizi alla scrivania Usa la tua scrivania e la sedia come attrezzi palestra con questi 12 esercizi di forza: da flessioni a dip, circa 30 secondi l'uno con video. https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-mattutini-depressione https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg Allevia la depressione: video di esercizi alla scrivania Esercizi mattutini per la depressione: 21 mosse dolci per iniziare la giornata, circa 30 secondi l'una, con video e parole di incoraggiamento. https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/picchiettamenti-per-svegliarsi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg Picchiettate di energia: video di esercizi alla scrivania Prova 13 esercizi di autosmacchi: colpetti e schiaffi in piedi, circa 30 secondi l'uno, con video. Una pausa divertente nel pomeriggio, senza caffè. https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-respirazione-prima-di-dormire https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg Rituale respiratorio serale: video di esercizi alla scrivania 13 lenti esercizi respiratori da seduti prima di dormir, circa 30 secondi ciascuno. Un rituale serale tranquillo, senza attrezzi. https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/stretching-serale-divano-mosse https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg Recupero serale sul divano: video di esercizi alla scrivania Stretching delicato sul divano a fine giornata: 12 mosse da seduti, circa 30 secondi l'una, con video. Niente alzarsi, solo tornare te stesso. https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-per-gli-occhi-stanchi-da-pc https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg Occhi stanchi: video di esercizi alla scrivania 19 esercizi per gli occhi stanchi dal pc, circa 30 secondi l'uno con video. Solo occhi, da seduti o in piedi: regala agli occhi una piccola vacanza. https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/yoga-del-viso-rilassare-mascella https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg Yoga del viso: video di esercizi alla scrivania Prova lo yoga del viso per il bruxismo: 48 mosse da circa 30 secondi l'una, con video. Esercizi facciali che sembrano strani e si sentono meravigliosi. https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-prima-lavoro-profondo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg Pronti per il flow: video di esercizi alla scrivania Prepara il tuo cervello con 14 esercizi da seduti per concentrarti, circa 30 secondi l'uno. Senza attrezzi, solo la concentrazione che arriva puntuale. https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/stretching-piedi-stanchi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg Sollievo per i piedi: video di esercizi alla scrivania Piedi stanchi dopo una lunga giornata in piedi? 81 esercizi da seduti con video, 30 secondi l'uno. I tuoi piedi ti ringrazieranno. https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/cardio-da-seduti-a-ruota-libera https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg Cardio da seduti, a ruota libera: video di esercizi alla scrivania 14 esercizi da fare in ufficio da seduti, circa 30 secondi l'uno, con video. Senza attrezzi, senza regole, solo movimento libero. https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/pausa-attiva-in-piedi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg Free flow in piedi: video di esercizi alla scrivania Pausa attiva in piedi con 12 mosse fluide, circa 30 secondi ciascuna, video tutorial e senza attrezzi. https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-cardio-gambe-calci-divertenti https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg Calci divertenti: video di esercizi alla scrivania 13 esercizi cardio per le gambe in piedi: calci e calpestii divertenti, circa 30 secondi l'uno, con video. Senza attrezzi. https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/funrobics-aerobica-anni-80 https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg Funrobics: video di esercizi alla scrivania Funrobics: aerobica retrò anni 80 per il mattino. 13 mosse cardio in piedi, circa 30 secondi ognuna, con video e senza attrezzi. https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/automassaggio-buonanotte https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg Automassaggio della buonanotte: video di esercizi alla scrivania Automassaggio prima di dormire: 14 compressioni delicate al bordo del letto, circa 30 secondi l'una, con video. Rilassamento gentile per dormire. https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-prima-dormire-lasciarsi-andare https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg Abbandono alla gravità: video di esercizi alla scrivania Teso a letto? 11 esercizi da seduti lenti, circa 30 secondi l'uno, con video. Lascia che la gravità faccia il suo lavoro. https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-per-mani-e-dita https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg Mani in forma: video di esercizi alla scrivania 37 esercizi per dita, pollici e polsi da fare quando le mani sono rigide dalla tastiera. Video inclusi, senza attrezzi. https://wakeout-assets.b-cdn.net/demos/hand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-forza-mani-con-penna https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand_strength__center_pressure_left_thumb.jpg Forza delle mani: video di esercizi alla scrivania Allena la presa con una penna. 24 esercizi per le mani, circa 30 secondi l'uno, da seduti o in piedi. Le tue dita ti ringrazieranno. https://wakeout-assets.b-cdn.net/demos/handStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/dolore-anca-da-seduto-esercizi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hipPain__ballerina_squats.jpg Dolore all'anca: video di esercizi alla scrivania Anche bloccate dopo ore alla scrivania? 15 esercizi in piedi per il dolore all'anca da seduto, circa 30 secondi l'uno con video. Muoviti e sciogliti. https://wakeout-assets.b-cdn.net/demos/hipPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/yoga-scrivania-posizioni-senza-tappetino https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office_basic_yoga__wide_twists.jpg Yoga base per lo smart working: video di esercizi alla scrivania Yoga in piedi tra una chiamata e l'altra: 16 posizioni dolci, circa 30 secondi l'una, in abiti da lavoro. Senza tappetino, con video. https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-da-fare-alla-scrivania-pausa-caffe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg Pausa caffè: video di esercizi alla scrivania La pausa caffè diventa movimento: 101 esercizi in piedi da fare alla scrivania, circa 30 secondi l'uno, con video e senza attrezzi. Tazza facoltativa. https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-in-cucina-mentre-cucini https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg Cucina: video di esercizi alla scrivania Esercizi in cucina mentre cucini: 60 mosse in piedi, dalle flessioni al bancone agli slanci con la padella, 30 secondi l'una con video. La pasta aspetta. https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-mentre-la-cena-e-in-forno https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg Timer in cucina: video di esercizi alla scrivania La cena è nel forno? Fai 16 esercizi in piedi mentre cucini, circa 30 secondi l'uno con video, senza attrezzi. Il timer della cucina è il tuo allenatore. https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-per-il-dolore-al-ginocchio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg Sollievo per le ginocchia: video di esercizi alla scrivania Allevia le ginocchia rigide con 16 esercizi da fare in piedi, circa 30 secondi l'uno con video. Semplici esercizi per il dolore al ginocchio a casa. https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-lavanderia-con-pesi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg Lavanderia: video di esercizi alla scrivania Allenamento in lavanderia mentre gira la lavatrice: 12 esercizi in piedi con bottiglie di detersivo e cesti come pesi, 30 secondi l'uno, con video. https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-circolazione-gambe-da-seduti https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg Attiva le gambe: video di esercizi alla scrivania Gambe addormentate o pesanti dopo ore seduto? 15 esercizi per la circolazione da fare alla scrivania, 30 secondi l'uno con video. Perfetti anche in call. https://wakeout-assets.b-cdn.net/demos/legActivator.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-sul-divano https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/livingroom__air_blower.jpg Divano: video di esercizi alla scrivania Prova 86 esercizi al divano, tutti da seduti, circa 30 secondi l'uno con video. Facili per principianti o mentre guardi la tv. https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-scrivania-tra-riunioni https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg Relax: video di esercizi alla scrivania Esercizi alla scrivania da fare sul divano della sala relax tra le riunioni: 30 mosse sedute discrete, circa 30 secondi ciascuna, con video. https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-rinforzo-zona-lombare https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg Forza per la zona lombare: video di esercizi alla scrivania Esercizi di rinforzo per prevenire il mal di schiena, in piedi alla scrivania: 13 mosse stile swing da golf, circa 30 secondi l'una, con video. Via! https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-zona-lombare-da-seduti https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg Relax per la zona lombare: video di esercizi alla scrivania 15 esercizi da seduti per rilassare la zona lombare, circa 30 secondi l'uno con video. Niente attrezzi, non ti alzi dalla sedia. https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/riscaldamento-zona-lombare https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg Riscaldamento zona lombare: video di esercizi alla scrivania Sveglia la schiena con 12 esercizi di riscaldamento in piedi, circa 30 secondi ciascuno. Allungamenti delicati, senza tappetino, in pigiama benvenuti. https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-mobilita-corpo-intero https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg Mobilità a tutto campo: video di esercizi alla scrivania 13 esercizi di mobilità e flessibilità in piedi, circa 30 secondi ciascuno con video. Sgranchisci spalle, fianchi e schiena. https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-mobilita-mattino https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg Mobilità del mattino: video di esercizi alla scrivania Ti svegli rigido? Prova 32 esercizi dolci di mobilità mattutina, in piedi, circa 30 secondi ciascuno. Una routine che ti prepara bene alla giornata. https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-mattutini-motivanti https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg Motivazione del mattino: video di esercizi alla scrivania Mattina difficile? 22 mosse in piedi, circa 30 secondi l'una, con video e coaching motivazionale. Anche in pigiama. https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-per-avere-piu-energia-al-mattino https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg Energia del mattino: video di esercizi alla scrivania Esercizi per l'energia del mattino in calzini: 48 mosse qi gong e yoga in piedi, circa 30 secondi l'una con video. Ricaricati senza caffè. https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-al-risveglio-mosse-fluide https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg Flow del mattino: video di esercizi alla scrivania Svegliati dolcemente con 12 esercizi flow del mattino, circa 30 secondi l'uno, con video. In piedi, senza contare, senza fretta. Vieni a galleggiare. https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/qi-gong-del-mattino https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg Qi Gong del mattino: video di esercizi alla scrivania Inizia la giornata con il Qi Gong del mattino: 14 esercizi in piedi, circa 30 secondi l'uno, con demo video. Respira lentamente e svegliati dolcemente. https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-collo-spalle-scrivania https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg Collo e spalle: video di esercizi alla scrivania 25 esercizi da seduti per collo e spalle, circa 30 secondi l'uno, con video e senza attrezzi. Premi play e lascia che le spalle scendano. https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-cervicale-ufficio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg Sollievo per il collo: video di esercizi alla scrivania Collo rigido dopo ore allo schermo? 14 esercizi per la cervicale da fare seduto alla scrivania, circa 30 secondi l'uno, con video. Niente attrezzi. https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-sedia-da-ufficio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg Sedia da ufficio: video di esercizi alla scrivania Trasforma la tua sedia da ufficio in un gioco con 28 esercizi da seduti, circa 30 secondi ciascuno con video. La pausa più divertente alla scrivania. https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-coppia-divano https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg Divano con un partner: video di esercizi alla scrivania Esercizi sul divano in coppia che sembrano un gioco: 39 mosse in piedi con un cuscino, circa 30 secondi l'una, con video. Risate garantite. https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/ballo-del-risveglio-in-pigiama https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg Ballo in pigiama: video di esercizi alla scrivania Inizia la giornata con un ballo energico in pigiama: 14 mosse di danza, video incluso. Pigiama benvenuto, caffè facoltativo. https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/allenamento-panca-parco https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg Parco: video di esercizi alla scrivania Allenamento alla panca del parco: 61 movimenti in piedi di circa 30 secondi ciascuno, con video. Esercizi al parco, senza attrezzi se non la panca. https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/stretching-cuscino-prima-dormire https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg Respiro e stretching con il cuscino: video di esercizi alla scrivania Respira lentamente e allungati con il cuscino prima di dormire. 15 esercizi da seduti, circa 30 secondi ciascuno. Video inclusi. https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-al-mattino-col-cuscino https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg Sveglia col cuscino: video di esercizi alla scrivania Prendi il cuscino dal letto per 14 esercizi in piedi al mattino, circa 30 secondi l'uno con video. Una routine divertente prima del caffè. https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-recupero-dopo-riunioni https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg Recupero dopo la riunione: video di esercizi alla scrivania Scuoti via l'affaticamento dopo una riunione su Zoom con 13 esercizi in piedi, circa 30 secondi ciascuno, con video demo. https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/pausa-concentrazione-esercizi-scrivania https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg Pausa produttività di Francesco D'Alessio: video di esercizi alla scrivania Pausa produttività senza perdere il focus: 18 esercizi da seduti alla scrivania, circa 30 secondi l'uno, con video. Poi torni al lavoro. https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/allevia-l-ansia https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg Allevia l'ansia: video di esercizi alla scrivania 21 esercizi rapidi per alleviare l'ansia, in piedi, circa 30 secondi l'uno, con video e audio tranquillo. Modi semplici per ridurre l'ansia subito. https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-mal-di-schiena-seduti https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg Sollievo mal di schiena da seduti: video di esercizi alla scrivania 14 esercizi da seduti per il mal di schiena alla scrivania, circa 30 secondi ciascuno, con video. Stretching senza alzarsi. https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-al-risveglio-seduti-sul-letto https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg Risveglio da seduti: video di esercizi alla scrivania Esercizi al risveglio da fare seduti sul bordo del letto: 15 mosse dolci di mobilità, circa 30 secondi l'una, con video. Ti alzi quando sei pronto. https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-di-amor-proprio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg Volersi bene: video di esercizi alla scrivania 20 esercizi da fare in piedi con affermazioni, circa 30 secondi l'uno. Il modo gentile per aumentare l'amore per te stesso prima del caffè. https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-stretching-spalle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg Stretching delle spalle: video di esercizi alla scrivania 15 esercizi di stretching per le spalle da fare seduti, circa 30 secondi l'uno con video. Sollievo facile per spalle affaticate. Muoviti! https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-seduti-e-in-piedi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg Seduti e in piedi: video di esercizi alla scrivania 13 esercizi seduti e in piedi alla scrivania, circa 30 secondi ciascuno con video. Un allenamento che trasforma ogni transizione in una pausa attiva. https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/boxe-da-seduti-cardio-scrivania https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg Boxe da seduti: video di esercizi alla scrivania 29 esercizi di boxe da seduti alla scrivania: pugni, montanti e combinazioni da 30 secondi con video. Boxe sedentaria che manda via il calo. https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/pilates-seduti-core-asciugamano https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg Pilates da seduti: video di esercizi alla scrivania Pilates da seduti con asciugamano: 32 esercizi da fare in ufficio, circa 30 secondi l'uno, con video. Siediti bene, stai meglio. https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/stretching-prima-di-dormire https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg Verso la nanna: video di esercizi alla scrivania 36 esercizi da fare a letto prima di dormire, respiri lenti e movimenti gentili per rilassarsi. Video, circa 30 secondi l'uno. In pigiama. https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-sotto-la-scrivania-piedi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg Festa dei piedi furtivi: video di esercizi alla scrivania Esercizi sotto la scrivania da fare seduti: 21 mosse discrete per i piedi, circa 30 secondi l'una con video. Sopra la scrivania non se ne accorge nessuno. https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-colonna-vertebrale-tappeto https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/spinalHealth__baby_pose.jpg Salute della colonna vertebrale: video di esercizi alla scrivania Prendi un tappeto per 12 esercizi per la salute della schiena, circa 30 secondi ciascuno con video. Gatto e mucca, cobra e altri esercizi. https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-sulle-scale https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_stairs__L_plank.jpg Scale: video di esercizi alla scrivania Allenamento sulle scale a casa con 41 esercizi in piedi per cardio e forza, circa 30 secondi ciascuno con video. Le tue scale ti aspettano. https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-boxe-in-piedi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg Boxe in piedi: video di esercizi alla scrivania Prova 19 esercizi di boxe in piedi, da ganci a pugni dal basso, circa 30 secondi l'uno con video. Allenamento di boxe a casa senza attrezzi. https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-in-piedi-cuscino https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg In piedi con un cuscino: video di esercizi alla scrivania 13 esercizi in piedi con cuscino, circa 30 secondi l'uno, con demo video. Passaggi, lanci e squat che trasformano un cuscino in attrezzo leggero. https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-scrivania-in-piedi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Scrivania in piedi: video di esercizi alla scrivania 39 esercizi alla scrivania in piedi per restare energico mentre lavori. Sollevamenti polpacci, cerchi dell'anca, mini affondi: 30 secondi ciascuno. https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-antistress-prima-di-dormire https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg Rilassati dallo stress: video di esercizi alla scrivania 15 esercizi intensi per scaricare la tensione: pugni, colpi e schiaffi, circa 30 secondi l'uno, con video. Poi rilassati. https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-pausa-studio-concentrazione https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg Aiuto per lo studio: video di esercizi alla scrivania Prova 30 esercizi da seduti per pause studio e concentrazione, circa 30 secondi l'uno con video. Allungamenti facili, senza attrezzi. https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-al-risveglio-in-piedi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg Alba a New York: video di esercizi alla scrivania 13 esercizi dolci al risveglio da fare in piedi accanto al letto, circa 30 secondi ognuno con video. Una routine per svegliarsi senza attrezzi. https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-per-scaricare-la-tensione https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tension_release_shake_down__shoulder_raise_and_drop.jpg Scossa di rilassamento: video di esercizi alla scrivania 14 movimenti di scossa a corpo intero, circa 30 secondi l'uno, con video e senza attrezzi. Perfetto prima di andare a letto. https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-manuale-pausa-studio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/textbook__circles.jpg Libro di testo: video di esercizi alla scrivania Il tuo manuale pesante diventa un peso. Prova 22 esercizi da seduti con il libro, circa 30 secondi l'uno con video. Riccioli inclusi? https://wakeout-assets.b-cdn.net/demos/textbook.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-pausa-tv-in-piedi https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tv_break__knee_touches.jpg Pausa TV: video di esercizi alla scrivania Esercizi in pausa TV da fare guardando: 15 mosse in piedi, circa 30 secondi ciascuna, con video e solo un cuscino. Alzati prima del prossimo episodio? https://wakeout-assets.b-cdn.net/demos/tv_break.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-di-camminata https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/happy_walk__360_steps.jpg Camminata: video di esercizi alla scrivania Trasforma la tua camminata in un allenamento giocoso con 49 esercizi di camminata, circa 30 secondi l'uno, con video. Senza attrezzi. https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-bottiglie-acqua-scrivania https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg Bottiglie d'acqua: video di esercizi alla scrivania 30 esercizi da seduti con bottiglie d'acqua: movimenti per braccia e spalle, circa 30 secondi l'uno, con video. Alla salute. https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-bottiglia-mattina https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg Con una bottiglia: video di esercizi alla scrivania Prendi una bottiglia piena e fai 16 esercizi in piedi con video, circa 30 secondi l'uno. Un allenamento mattutino che ti sveglia. https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-coppia-picnic https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg Picnic con un partner: video di esercizi alla scrivania Esercizi di coppia all'aperto per il picnic: cinque alti, passi salsa, 30 secondi ciascuno con video. Divertimento garantito. https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-smart-working-principianti https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg Basi dello smart working: video di esercizi alla scrivania Ricominci a muoverti? Prova 18 esercizi dolci da smart working per chi inizia, circa 30 secondi l'uno, con video e senza attrezzi. https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-seduti-alla-scrivania https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg Scrivania: seduti: video di esercizi alla scrivania Esercizi da seduti alla scrivania: 93 mosse di circa 30 secondi ciascuna, con video. Un allenamento che si infila tra le email, pugni inclusi. https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/esercizi-in-piedi-in-ufficio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg Scrivania: in piedi: video di esercizi alla scrivania 70 esercizi da fare in ufficio alla scrivania in piedi, ognuno di circa 30 secondi con video. Solo tu, la tua scrivania e una sedia. Pronto per iniziare? https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/yoga-in-ufficio-alla-scrivania https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg Yoga in ufficio: video di esercizi alla scrivania Yoga in ufficio con i vestiti da lavoro: 45 posizioni da fare in piedi alla scrivania, 30 secondi ciascuna con video, senza tappetino. https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi/zoom-fatigue-esercizi-tra-videochiamate https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg Stanchezza da Zoom: video di esercizi alla scrivania Contro la zoom fatigue: 14 esercizi da seduti tra una videochiamata e l'altra, 30 secondi l'uno con video. Senza attrezzi e quasi invisibili in camera. https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg Montanti: esercizio alla scrivania Montanti piccoli e veloci. Pugni all'altezza del mento, colpisci il soffitto con impulsi rapidi. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg Pugni al cielo: esercizio alla scrivania Gomiti in alto a 90°, mani su, braccia a candelabro. Ora tira pugni veloci verso l'alto, come se volessi bucare il soffitto. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg Rotazioni di gomiti: esercizio alla scrivania Mani al petto, gomiti in fuori. Sporgiti in avanti e ruota: un gomito verso il pavimento, l'altro verso il cielo, poi cambia lato. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg Il tuffatore: esercizio alla scrivania Sporgiti in avanti e allunga entrambe le braccia come se stessi per tuffarti nel Mar Rosso. Riportale ai fianchi. E tuffati di nuovo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg Piegamenti felici: esercizio alla scrivania Stesse braccia a candelabro dei Pugni al cielo. Ora inclinati da un lato all'altro e fai lavorare gli obliqui. Il sorriso è obbligatorio. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Su e dietro la testa: esercizio alla scrivania Cuscino tra le mani. Sollevalo sopra la testa, poi piega i gomiti e portalo dietro la nuca. Su, dietro, su, dietro. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg Cuscinate in faccia: esercizio alla scrivania Schiacciati il cuscino in faccia. Veloce, ripetuto, glorioso. Non esiste sveglia migliore a metà giornata. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg Sollevamenti a braccia tese: esercizio alla scrivania Cuscino tra le mani, braccia tese. Sollevalo con un quarto di cerchio fino sopra la testa, poi riportalo giù. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg Shakera il cuscino: esercizio alla scrivania Cuscino tra le mani. Scuotilo come se stessi cercando di svegliarlo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg Passaggio del cuscino in alto: esercizio alla scrivania Una mano solleva il cuscino in diagonale verso il soffitto. Riportalo giù, passalo davanti al petto, l'altra mano lo prende e lo porta in diagonale dall'altra parte. Sembra più complicato di quello che è. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg Hulk: esercizio alla scrivania Stringi i pugni. Apri le braccia all'indietro finché le scapole si toccano, petto aperto, respiro profondo. Poi porta pugni e gomiti in avanti con un cerchio fino a farli incontrare al centro, contraendo ogni muscolo. Faccia feroce obbligatoria. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg Su e giù con la testa: esercizio alla scrivania Mento al petto, poi su fino a guardare il cielo. Tutta l'escursione del collo, in entrambe le direzioni. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg Pugni veloci: esercizio alla scrivania Pugni dritti davanti a te, piccoli, veloci e a ritmo. È tutta una questione di tempo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg Spalle alle orecchie: esercizio alla scrivania Alza le spalle fino a toccare le orecchie. Lasciale cadere. Ripeti. Un bel rilascio completo per i trapezi. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg Piegamenti per i tricipiti: esercizio alla scrivania Entrambe le mani sul bordo della scrivania, a circa 60 cm di distanza, braccia tese. Lascia scendere il corpo piegando i gomiti finché la testa arriva all'altezza della scrivania. Poi spingi e torna su. Forza vera, senza palestra. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg Lanci da un lato all'altro: esercizio alla scrivania Energia da concerto. Entrambe le mani oscillano in diagonale a destra, poi in diagonale a sinistra, con un ritmo sciolto. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg Corsa sott'acqua: esercizio alla scrivania Seduto sulla sedia, muovi le gambe come se corressi sulla Luna o sott'acqua. Lento, fluttuante, a gravità ridotta. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg Sciatore olimpico: esercizio alla scrivania Braccia piegate, mani aperte. Le gambe vanno dalla parte opposta: quando le braccia puntano in diagonale a sinistra, i piedi puntano a destra. Disegni una X con gomiti, avambracci e gambe, poi scatti nella posizione a specchio. Veloce. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg Calci della cavalletta: esercizio alla scrivania La gamba sinistra calcia incrociando davanti alla destra. La destra calcia incrociando davanti alla sinistra. Un piccolo passo incrociato, furtivo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg Super inclinazioni laterali: esercizio alla scrivania Un braccio disegna un arcobaleno sopra la testa verso il lato opposto, mentre l'altro si appoggia alla pancia. Tutto il corpo si inclina insieme. Poi cambia lato. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg Calci in avanti: esercizio alla scrivania Tieniti ai lati della sedia se ti serve sostegno. Calcia in avanti una gamba alla volta, alternando: estensioni delle gambe, ma con carattere. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg Gambe da nuotatore: esercizio alla scrivania Appoggiati allo schienale o tieniti ai lati della sedia. Batti le gambe veloci, tese, con i piedi vicini. Il colpo di gambe dello stile libero, ma sulla sedia. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg Corsa da seduti: esercizio alla scrivania Corri. Sul posto. Sulla sedia. Tutto qui. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg Gambe incrociate: esercizio alla scrivania Incrocia le gambe, poi sciogli l'incrocio. Gli stinchi fanno una X, poi si districano. Ripeti veloce. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg Tocca il piede: esercizio alla scrivania Solleva il ginocchio sinistro e lascialo ruotare di lato, così il piede sinistro incontra la mano destra. Tap tap. Ora l'altro lato. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg Piedi sventolanti: esercizio alla scrivania Solleva un piede. Flap flap. L'altro piede. Flap flap. Il gioco è tutto qui. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg Coda di sirena: esercizio alla scrivania Gambe unite, piedi uniti. Muovile come la coda di una sirena. Sotto la scrivania nessuno vede niente. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg Semicerchi opposti: esercizio alla scrivania Piedi a terra. Ogni piede disegna mezzo cerchio in direzione opposta: uno va in avanti, l'altro indietro, e si incontrano al centro. Cerchi d'anca in incognito. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg Piede davanti: esercizio alla scrivania Un piede passa davanti all'altro e fa dei piccoli tap. Cambia. Sotto la scrivania nessuno se ne accorge. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/esercizi-in-ufficio#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg Polpacci alternati: esercizio alla scrivania Avampiedi ben piantati a terra. Solleva un tallone, abbassalo, solleva l'altro. Il cardio più silenzioso che esista. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/it/app-promemoria-pause#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg Torsione a gambe incrociate: movimento da seduti alla scrivania Movimento da 30 secondi da seduti per zona lombare, colonna vertebrale. Fa parte di Wakeout, l'app promemoria per le pause di movimento. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/it/app-promemoria-pause#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg Aureola avanti e indietro: movimento da seduti alla scrivania Movimento da 30 secondi da seduti per collo, cervicale. Fa parte di Wakeout, l'app promemoria per le pause di movimento. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/it/app-promemoria-pause#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg Tamburi coi gomiti: movimento da seduti alla scrivania Movimento da 30 secondi da seduti per spalle, parte alta della schiena. Fa parte di Wakeout, l'app promemoria per le pause di movimento. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/it/app-promemoria-pause#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg Disegna un cerchio: movimento da seduti alla scrivania Movimento da 30 secondi da seduti per muscoli degli occhi, affaticamento da schermo. Fa parte di Wakeout, l'app promemoria per le pause di movimento. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/it/app-promemoria-pause#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Torsione del busto: movimento da seduti alla scrivania Movimento da 30 secondi da seduti per addominali, colonna vertebrale. Fa parte di Wakeout, l'app promemoria per le pause di movimento. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/it/app-promemoria-pause#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg La fenice che risorge: movimento da seduti alla scrivania Movimento da 30 secondi da seduti per energia, circolazione. Fa parte di Wakeout, l'app promemoria per le pause di movimento. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/it/giochi-fitness#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics: un gioco di movimento di Wakeout Allunga, abbassati, schiva, prendi. I bersagli si illuminano per mani, testa, ginocchia e gomiti. Colpiscili più in fretta che puoi, abbassati sotto la barra rossa, schiva il muro. Il gioco cresce ogni volta che fai un passo indietro. https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/it/giochi-fitness#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders: un gioco di movimento di Wakeout Ondeggia per sterzare, pugni in alto per sparare. Due cannoni, uno per braccio. Guida la navicella con la testa o con le anche, tira pugni verso l'alto per sparare e più veloci per sparare più spesso. Un minuto, e tutte le ondate che riesci a respingere. https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/it/giochi-fitness#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids: un gioco di movimento di Wakeout Rema controcorrente. Prendi i Watt, schiva le rocce. Allunga le braccia verso l'alto e tira giù per remare. Tutte e due le braccia per andare dritto, una sola per girare. Prendi i Watt, schiva rocce e tronchi e cerca di tenere il ritmo anche quando il fiume non lo tiene. https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/sono-depois-do-almoco-exercicios-energia https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg Recarga da Tarde: demonstração de exercícios para fazer sentado Espante o sono depois do almoço com 11 movimentos em pé, cerca de 30 segundos cada, com vídeo e sem equipamento. Energia de volta sem o segundo café. https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-fazer-no-aviao https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg Avião: demonstração de exercícios para fazer sentado Apertado num voo longo? 50 exercícios para fazer no avião, sentado, uns 30 segundos cada, com vídeo e sem equipamento. Suas pernas vão agradecer. https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/brincadeiras-de-movimento-criancas-animais https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg Tema Animal: demonstração de exercícios para fazer sentado Brincadeiras de movimento para crianças: 36 bichos para imitar ao ar livre, uns 30 segundos cada, com vídeo. Sem equipamento, só diversão. https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-de-respiracao-para-ansiedade https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg Movimento Antiestresse e Respiração: demonstração de exercícios para fazer sentado 11 exercícios de respiração para ansiedade e estresse, em pé, uns 30 segundos cada. Movimentos lentos com vídeo para soltar a tensão rapidinho. https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-bracos-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg Só os Braços: demonstração de exercícios para fazer sentado 12 exercícios para braços sentado na cadeira, uns 30 segundos cada, com vídeo. Um treino de braços sem equipamento que cabe em qualquer ligação. https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-com-mochila-em-casa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg Mochila: demonstração de exercícios para fazer sentado Sua mochila vira haltere em 28 exercícios de força em casa: agachamentos, remadas e roscas, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-dor-nas-costas-no-trabalho https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg Dor nas Costas: demonstração de exercícios para fazer sentado Solte as costas inteiras com 16 exercícios para dor nas costas no trabalho. Alongamentos na cadeira, uns 30 segundos cada, com vídeo. Sua coluna agradece. https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-de-equilibrio-em-casa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg Treino de Equilíbrio: demonstração de exercícios para fazer sentado Quer melhorar o equilíbrio? 17 exercícios de equilíbrio em pé para fazer em casa, uns 30 segundos cada, com vídeo e sem equipamento. https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-na-praia https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg Praia: demonstração de exercícios para fazer sentado 89 exercícios na praia que usam a areia como resistência, uns 30 segundos cada, com vídeo. Seu novo treino na areia está esperando. https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/agitado-antes-de-dormir-gastar-energia https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg Caos de Saltos na Cama: demonstração de exercícios para fazer sentado Energia sobrando na hora de dormir? 12 movimentos saltitantes na beira da cama, uns 30 segundos cada, com vídeo, para gastar tudo e sossegar. https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-na-cama-ao-acordar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg Quarto: demonstração de exercícios para fazer sentado Exercícios para fazer na cama ao acordar, ainda de pijama: 78 movimentos deitado, uns 30 segundos cada, com vídeo. O despertador pode esperar um minuto. https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-para-casal-na-cama https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg Cama com Companhia: demonstração de exercícios para fazer sentado Alongamento para casal na cama: 39 movimentos carinhosos deitados, uns 30 segundos cada, com vídeo e sem equipamento. https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/escaneamento-corporal-para-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg Escaneamento Corporal para Relaxar: demonstração de exercícios para fazer sentado Escaneamento corporal para dormir: 11 movimentos de gratidão sentado na cama, uns 30 segundos cada, com vídeo. Sem equipamento. https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-fazer-no-carro https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg Carro: demonstração de exercícios para fazer sentado Exercícios para fazer no carro como passageiro em viagens longas: 52 movimentos sentado, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/pausa-ativa-danca-na-cadeira https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg Dança na Cadeira: demonstração de exercícios para fazer sentado A melhor pausa ativa é aquela que você fica com vontade de fazer: 19 passos de dança na cadeira, uns 30 segundos cada, com vídeo. Sem equipamento. https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-discreto-na-cafeteria https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg Cafeteria: demonstração de exercícios para fazer sentado Alongamento discreto para a cafeteria: 62 movimentos silenciosos sentado, uns 30 segundos cada, com vídeo. Ninguém na mesa ao lado vai notar. https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/tai-chi-na-cozinha-com-cafe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg Tai Chi do Café: demonstração de exercícios para fazer sentado Tai chi na cozinha com o café na mão: 13 movimentos lentos de equilíbrio em pé, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-antes-de-dormir-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg Alívio Aconchegante: demonstração de exercícios para fazer sentado Alongamento antes de dormir: 14 movimentos suaves sentado na cama, uns 30 segundos cada, com vídeo. Solte pescoço e costas e vá deitar. https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-autoconfianca https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg Turbo de Confiança: demonstração de exercícios para fazer sentado Exercícios para autoconfiança: 20 movimentos em pé com afirmações, para antes de entrevistas e apresentações. Uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-aliviar-estresse-no-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg Relaxando no Sofá: demonstração de exercícios para fazer sentado Exercícios para aliviar o estresse no sofá: 14 movimentos com almofada, uns 30 segundos cada, com vídeo. Socar a almofada está liberado. https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/nao-consegue-dormir-depois-da-tv https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg Do Sofá para a Cama: demonstração de exercícios para fazer sentado Não consegue dormir depois da maratona de séries? 13 movimentos sentado para rosto, olhos e pescoço, com vídeo e sem equipamento. https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-no-sofa-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg Calmaria no Sofá: demonstração de exercícios para fazer sentado Alongamento no sofá antes de dormir: 14 movimentos suaves com almofada, com vídeo. Uma rotina aconchegante para quando o filme acaba. https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/notebook-no-colo-exercicios-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg Sofá com Notebook: demonstração de exercícios para fazer sentado Trabalhando no sofá com o notebook no colo? 20 exercícios sentado, cerca de 30 segundos cada, com vídeo. Sem acessórios, e o notebook fica onde está. https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-no-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg Alongamento no Sofá: demonstração de exercícios para fazer sentado O sofá também é lugar de alongar: 18 alongamentos sentado, uns 30 segundos cada, com vídeo. Uma rotina aconchegante, sem tapete. https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-com-almofada-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Diversão com Almofada: demonstração de exercícios para fazer sentado 18 exercícios com almofada sentado na cadeira ou no sofá, uns 30 segundos cada, com vídeo. Trabalho de core discreto que parece brincadeira. https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/pausa-ativa-danca-de-tiozao https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg Movimentos do Pai: demonstração de exercícios para fazer sentado Uma pausa ativa para rir: 14 passos de dança de tiozão para fazer em pé, uns 30 segundos cada, com vídeo. Ritmo é opcional. https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-de-forca-sentado-na-cadeira https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg Bomba de Mesa: demonstração de exercícios para fazer sentado Exercícios de força sentado, usando a cadeira e a mesa como mini academia: 12 movimentos com flexões e mergulhos, com vídeo. https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-depressao-pela-manha https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg Alívio da Depressão: demonstração de exercícios para fazer sentado Movimento suave pela manhã para dias de depressão: 21 exercícios para aliviar um começo pesado, uns 30 segundos cada, com vídeo e palavras gentis. https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-acordar-o-corpo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg Tapinhas de Energia: demonstração de exercícios para fazer sentado Exercícios para acordar o corpo: 13 movimentos de tapinhas em pé, uns 30 segundos cada, com vídeo. Uma pausa divertida que dispensa o café. https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-de-respiracao-para-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg Ritual de Respiração Noturno: demonstração de exercícios para fazer sentado Exercícios de respiração para dormir: 13 movimentos lentos em pé, uns 30 segundos cada, com vídeo. Um ritual tranquilo antes de deitar. https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-relaxar-corpo-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg Recuperação Noturna no Sofá: demonstração de exercícios para fazer sentado Alongamentos suaves para o fim do dia: 12 movimentos sentado no sofá, cerca de 30 segundos cada, com vídeo. Sem levantar, só para voltar a se sentir você. https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-vista-cansada https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg Vista Cansada: demonstração de exercícios para fazer sentado 19 exercícios para vista cansada e fadiga ocular digital, uns 30 segundos cada, com vídeo. Só com os olhos, sentado ou em pé. Umas férias para a sua vista. https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/yoga-facial-para-mandibula https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg Yoga Facial: demonstração de exercícios para fazer sentado Yoga facial para tensão na mandíbula: 48 exercícios de 30 segundos com vídeo. Movimentos que parecem bobos e fazem um bem danado. https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-foco-e-concentracao https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg Preparação para o Flow: demonstração de exercícios para fazer sentado Exercícios para foco e concentração: 14 movimentos sentado para fazer antes de um trabalho focado, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-para-dor-nos-pes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg Alívio para os Pés: demonstração de exercícios para fazer sentado Pés doendo depois de um dia inteiro em pé? 81 alongamentos e massagens para os pés, uns 30 segundos cada, com vídeo. Seus pés agradecem. https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-sentado-na-cadeira-livres https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg Fluxo Livre Sentado: demonstração de exercícios para fazer sentado 14 exercícios para fazer sentado na cadeira, uns 30 segundos cada, com vídeo. Sem equipamento e sem perfeccionismo, só movimento livre. https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/pausa-ativa-em-pe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg Fluxo Livre em Pé: demonstração de exercícios para fazer sentado Uma pausa ativa em pé com 12 movimentos livres, uns 30 segundos cada, com vídeo e sem equipamento. Inclui a Dança do Macaco. https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-aerobicos-chutes-em-pe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg Chutes Divertidos: demonstração de exercícios para fazer sentado Exercícios aeróbicos em pé: 13 chutes e pisadas divertidos, uns 30 segundos cada, com vídeo. Sem equipamento. Vai, solta esse chute. https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/funrobics-aerobica-anos-80 https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg Funrobics: demonstração de exercícios para fazer sentado Funrobics: aeróbica anos 80 para a sua manhã. 13 movimentos de cardio em pé, uns 30 segundos cada, com vídeo e sem equipamento. https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/automassagem-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg Automassagem de Boa Noite: demonstração de exercícios para fazer sentado Automassagem antes de dormir: 14 movimentos tranquilos na beira da cama, uns 30 segundos cada, com vídeo. Um carinho nas mãos para dormir melhor. https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-relaxar-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg Soltando a Gravidade: demonstração de exercícios para fazer sentado Cansado mas agitado na hora de dormir? 11 exercícios lentos sentado para relaxar, uns 30 segundos cada, com vídeo. Deixe a gravidade trabalhar. https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-as-maos-de-quem-digita https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg Mãos Saudáveis: demonstração de exercícios para fazer sentado 37 exercícios para as mãos, dedos e punhos de quem digita muito, com vídeo. Mobilidade suave para mãos rígidas depois de horas no teclado. https://wakeout-assets.b-cdn.net/demos/hand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-fortalecer-as-maos-com-caneta https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand_strength__center_pressure_left_thumb.jpg Força nas Mãos: demonstração de exercícios para fazer sentado Fortaleça as mãos com uma caneta: 24 exercícios de força para dedos e pegada, uns 30 segundos cada, sentado ou em pé, com vídeo. https://wakeout-assets.b-cdn.net/demos/handStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-dor-no-quadril https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hipPain__ballerina_squats.jpg Dor no Quadril: demonstração de exercícios para fazer sentado Quadril travado depois de muito tempo sentado? 15 exercícios em pé para dor no quadril, uns 30 segundos cada, com vídeo. Bora soltar esse quadril. https://wakeout-assets.b-cdn.net/demos/hipPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/yoga-em-pe-para-iniciantes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office_basic_yoga__wide_twists.jpg Yoga Básico para Home Office: demonstração de exercícios para fazer sentado Yoga em pé para iniciantes: 16 posturas suaves ao lado da mesa, uns 30 segundos cada, com vídeo. Sem tapete, pronto entre uma ligação e outra. https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/pausa-para-cafe-exercicios-home-office https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg Pausa para Café: demonstração de exercícios para fazer sentado Sua pausa para o café com movimento: 101 exercícios em pé de uns 30 segundos, com vídeo e sem equipamento. Pausa ativa no home office, caneca opcional. https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-enquanto-cozinha-ou-lava-louca https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg Cozinha: demonstração de exercícios para fazer sentado Exercícios para fazer enquanto cozinha ou lava louça: 60 movimentos em pé, da flexão na bancada ao balanço com frigideira, com vídeo. O macarrão espera. https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-rapidos-na-cozinha https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg Cronômetro da Cozinha: demonstração de exercícios para fazer sentado Jantar no forno? 16 exercícios rápidos em pé na cozinha, uns 30 segundos cada, com vídeo. Seu timer de cozinha virou personal trainer. https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-dor-no-joelho https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg Alívio para os Joelhos: demonstração de exercícios para fazer sentado Exercícios para dor no joelho em casa: 16 movimentos leves em pé, uns 30 segundos cada, com vídeo, para joelhos duros e rangendo. https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-na-lavanderia https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg Lavanderia: demonstração de exercícios para fazer sentado Exercícios na lavanderia enquanto a máquina bate: 12 movimentos em pé com galão de sabão e cesto como peso, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-circulacao-pernas-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg Ativador de Pernas: demonstração de exercícios para fazer sentado Perna dormente de ficar sentado? 15 exercícios para a circulação nas pernas, feitos na cadeira, uns 30 segundos cada, com vídeo. Discretos até em chamada. https://wakeout-assets.b-cdn.net/demos/legActivator.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-no-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/livingroom__air_blower.jpg Sofá: demonstração de exercícios para fazer sentado 86 exercícios no sofá, todos sentados, uns 30 segundos cada, com vídeo. Fácil para iniciantes e perfeito para fazer vendo TV. https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-para-fazer-sentado-no-trabalho https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg Sala de Estar: demonstração de exercícios para fazer sentado Alongamento para fazer sentado no trabalho: 30 movimentos discretos, uns 30 segundos cada, com vídeo. Ninguém na sala precisa saber. https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-fortalecer-a-lombar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg Força na Lombar: demonstração de exercícios para fazer sentado Exercícios para fortalecer a lombar em pé: 13 movimentos no estilo tacada de golfe, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-lombar-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg Alívio da Lombar: demonstração de exercícios para fazer sentado 15 exercícios para a lombar sentado na cadeira, uns 30 segundos cada, com vídeo. Alívio suave para a tensão lombar, sem equipamento. https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-lombar-ao-acordar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg Aquecimento da Lombar: demonstração de exercícios para fazer sentado Alongamento lombar ao acordar: 12 movimentos suaves em pé, uns 30 segundos cada, com vídeo. Sem tapete, pijama bem-vindo. https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-de-mobilidade-em-pe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg Ampliador de Mobilidade: demonstração de exercícios para fazer sentado 13 exercícios de mobilidade em pé para quadril, coluna e ombros, uns 30 segundos cada, com vídeo. Ganhe amplitude e solte a tensão. https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/mobilidade-matinal https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg Mobilidade Matinal: demonstração de exercícios para fazer sentado Acordou todo duro? 32 exercícios de mobilidade matinal suaves, em pé, uns 30 segundos cada, com vídeo. Uma rotina que acorda você devagar. https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-matinais-para-comecar-bem-o-dia https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg Motivação Matinal: demonstração de exercícios para fazer sentado Exercícios matinais para começar bem o dia em casa: 22 movimentos em pé com voz motivadora, uns 30 segundos cada, com vídeo. Pijama liberado. https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/qi-gong-e-yoga-pela-manha https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg Energia da Manhã: demonstração de exercícios para fazer sentado Qi gong e yoga pela manhã: 48 exercícios em pé para ter energia, uns 30 segundos cada, com vídeo. Disposição natural antes do café. https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-matinal-em-pe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg Fluxo Matinal: demonstração de exercícios para fazer sentado Alongamento matinal em pé: 12 movimentos lentos e fluidos para acordar, uns 30 segundos cada, com vídeo. Sem contagem, sem pressa. https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/qi-gong-para-iniciantes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg Qi Gong Matinal: demonstração de exercícios para fazer sentado Qi gong para iniciantes: 14 exercícios matinais em pé, uns 30 segundos cada, com vídeo. Respire devagar e acorde com calma. https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-pescoco-e-ombros https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg Pescoço e Ombros: demonstração de exercícios para fazer sentado 25 exercícios sentado para pescoço e ombros, uns 30 segundos cada, com vídeo e sem equipamento. Aperte o play e deixe os ombros descerem. https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-dor-no-pescoco https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg Alívio para o Pescoço: demonstração de exercícios para fazer sentado Pescoço travado de tanto olhar para a tela? 14 exercícios sentado para dor no pescoço, uns 30 segundos cada, com vídeo. Sem equipamento, só alívio suave. https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-na-cadeira-de-escritorio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg Cadeira de Trabalho: demonstração de exercícios para fazer sentado Exercícios na cadeira de escritório: 28 giros e rolagens divertidos, uns 30 segundos cada, com vídeo. A pausa mais divertida do expediente. https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-casal-no-sofa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg Sofá com Companhia: demonstração de exercícios para fazer sentado Exercícios para casal no sofá que parecem brincadeira: 39 movimentos em dupla, uns 30 segundos cada, com vídeo. Risadas garantidas. https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/danca-de-pijama-ao-acordar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg Dança de Pijama: demonstração de exercícios para fazer sentado Dança de pijama para começar o dia: 14 movimentos em pé, uns 30 segundos cada, com vídeo. Pijama obrigatório, café opcional. https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-no-parque https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg Parque: demonstração de exercícios para fazer sentado Exercícios no parque: 61 movimentos com o banco e ao ar livre, uns 30 segundos cada, com vídeo. Nenhum equipamento além do banco. https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-com-travesseiro-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg Respiração e Alongamento com Travesseiro: demonstração de exercícios para fazer sentado Alongamento com travesseiro antes de dormir: 15 movimentos sentado com respiração lenta, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-com-travesseiro-ao-acordar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg Despertar com Travesseiro: demonstração de exercícios para fazer sentado Exercícios com travesseiro ao acordar: 14 movimentos em pé, uns 30 segundos cada, com vídeo. Uma rotina divertida antes do café. https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-depois-da-reuniao https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg Recuperação Pós-Reunião: demonstração de exercícios para fazer sentado Saiu de uma reunião cansativa? 13 exercícios em pé para recarregar depois do Zoom, uns 30 segundos cada, com vídeo. A próxima aba pode esperar. https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/pausa-produtiva-exercicios-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg Pausa Produtiva por Francesco D'Alessio: demonstração de exercícios para fazer sentado Uma pausa produtiva sem perder o foco: 18 exercícios sentado, uns 30 segundos cada, com vídeo. Depois é só voltar ao trabalho. https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-ansiedade https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg Alívio da Ansiedade: demonstração de exercícios para fazer sentado Exercícios para ansiedade: 21 movimentos calmantes em pé, uns 30 segundos cada, com vídeo e voz tranquila. Um jeito simples de desacelerar agora. https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-para-dor-nas-costas-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg Alívio de Dor nas Costas Sentado: demonstração de exercícios para fazer sentado Alongamento para dor nas costas sentado: 14 movimentos na cadeira, uns 30 segundos cada, com vídeo. Alívio para as costas sem levantar. https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-ao-acordar-sentado-na-cama https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg Despertar Sentado na Cama: demonstração de exercícios para fazer sentado Exercícios ao acordar sentado na beira da cama: 15 movimentos suaves de mobilidade, uns 30 segundos cada, com vídeo. Levante quando quiser. https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-de-amor-proprio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg Mais Amor-Próprio: demonstração de exercícios para fazer sentado Exercícios de amor-próprio: 20 movimentos em pé com afirmações em áudio, uns 30 segundos cada, com vídeo. Um jeito gentil de se tratar melhor. https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-de-ombros-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg Alongamento de Ombros: demonstração de exercícios para fazer sentado Alongamento de ombros sentado: 15 exercícios de uns 30 segundos, com vídeo. Alívio para ombros cansados de digitar e usar o mouse. https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicio-levantar-e-sentar-na-cadeira https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg Senta e Levanta: demonstração de exercícios para fazer sentado Exercício de levantar e sentar na cadeira: 13 movimentos de uns 30 segundos, com vídeo. Cada troca entre sentado e em pé vira pausa ativa. https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/boxe-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg Boxe Sentado: demonstração de exercícios para fazer sentado Boxe sentado: 29 exercícios com diretos, uppercuts e combinações para fazer na cadeira, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/pilates-na-cadeira-com-toalha https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg Pilates Sentado: demonstração de exercícios para fazer sentado Pilates na cadeira com toalha: 32 exercícios para o core e a postura, uns 30 segundos cada, com vídeo. Sente direito e sinta-se bem. https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/alongamento-para-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg Desacelerar: demonstração de exercícios para fazer sentado Alongamento para dormir: 36 movimentos suaves com respiração lenta, uns 30 segundos cada, com vídeo, para fazer na cama. Pijama liberado. https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-pes-e-pernas-discretos-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg Festa dos Pés Discretos: demonstração de exercícios para fazer sentado 21 exercícios discretos para os pés, sentado embaixo da mesa, cerca de 30 segundos cada, com vídeo. A circulação agradece e ninguém acima da mesa nota. https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-coluna https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/spinalHealth__baby_pose.jpg Saúde da Coluna: demonstração de exercícios para fazer sentado Exercícios para coluna no tapete: 12 movimentos de uns 30 segundos, com vídeo. Gato e Vaca, Cobra e outros que as costas adoram. https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-na-escada-de-casa https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_stairs__L_plank.jpg Escadas: demonstração de exercícios para fazer sentado Exercícios na escada de casa: 41 movimentos de cardio e força em pé, uns 30 segundos cada, com vídeo. Seus degraus estão esperando. https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/boxe-em-casa-em-pe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg Boxe em Pé: demonstração de exercícios para fazer sentado Boxe em casa: 19 exercícios em pé, de diretos a ganchos, uns 30 segundos cada, com vídeo. Sem luvas e sem saco de pancada. https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-com-almofada-em-pe https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg Em Pé com Almofada: demonstração de exercícios para fazer sentado 13 exercícios com almofada em pé, uns 30 segundos cada, com vídeo. Passes, arremessos e agachamentos em que a almofada vira resistência leve. https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/mesa-para-trabalhar-em-pe-exercicios https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Mesa para Trabalhar em Pé: demonstração de exercícios para fazer sentado Exercícios para quem usa mesa para trabalhar em pé: 39 movimentos como panturrilhas, círculos de quadril e miniavanços. Com vídeo. https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/relaxar-a-mente-antes-de-dormir https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg Desacelerar do Estresse: demonstração de exercícios para fazer sentado Para relaxar a mente antes de dormir, primeiro descarregue: 15 movimentos com socos e golpes, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-de-concentracao-para-estudar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg Ajudante de Estudos: demonstração de exercícios para fazer sentado Exercícios de concentração para estudar: 30 movimentos sentado na cadeira, uns 30 segundos cada, com vídeo. Fáceis e sem equipamento. https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-suaves-ao-acordar https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg Amanhecer em Nova York: demonstração de exercícios para fazer sentado Exercícios suaves ao acordar: 13 movimentos em pé ao lado da cama, uns 30 segundos cada, com vídeo. Um despertar sem equipamento. https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/soltar-a-tensao-do-corpo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tension_release_shake_down__shoulder_raise_and_drop.jpg Relaxamento Tremido: demonstração de exercícios para fazer sentado Solte a tensão do corpo com 14 chacoalhadas em pé antes de dormir, uns 30 segundos cada, com vídeo. Bobo? Sim. Relaxante? Também. https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-com-livro-pausa-dos-estudos https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/textbook__circles.jpg Livro: demonstração de exercícios para fazer sentado Seu livro pesado vira haltere: 22 exercícios com livro para a pausa dos estudos, sentado ou em pé, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/textbook.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-no-intervalo-da-tv https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tv_break__knee_touches.jpg Pausa da TV: demonstração de exercícios para fazer sentado Exercícios no intervalo da TV, entre um episódio e outro: 15 movimentos em pé, uns 30 segundos cada, com vídeo. Só precisa de uma almofada. https://wakeout-assets.b-cdn.net/demos/tv_break.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-de-caminhada https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/happy_walk__360_steps.jpg Caminhada: demonstração de exercícios para fazer sentado Exercícios de caminhada: 49 movimentos divertidos para deixar seu passeio mais animado, uns 30 segundos cada, com vídeo. Sem equipamento. https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-com-garrafa-de-agua-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg Garrafas de Água: demonstração de exercícios para fazer sentado Exercícios com garrafa de água sentado: 30 movimentos para braços e ombros, uns 30 segundos cada, com vídeo. Sua garrafa vira halter. https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-com-garrafa-de-agua-pela-manha https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg Com uma Garrafa: demonstração de exercícios para fazer sentado Exercícios com garrafa de água pela manhã: 16 movimentos em pé de força e cardio, uns 30 segundos cada, com vídeo. Acorda de verdade. https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-em-dupla-no-piquenique https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg Piquenique com Companhia: demonstração de exercícios para fazer sentado Exercícios em dupla no piquenique: 110 movimentos ao ar livre, de toca aqui a passos de salsa, uns 30 segundos cada, com vídeo. https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-home-office-para-iniciantes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg Home Office Básico: demonstração de exercícios para fazer sentado Voltando a se mexer? 18 exercícios suaves de home office para iniciantes, uns 30 segundos cada, com vídeo e sem equipamento. https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/ginastica-laboral-sentado https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg Mesa, Sentado: demonstração de exercícios para fazer sentado Ginástica laboral sentado: 93 exercícios para fazer na cadeira, uns 30 segundos cada, com vídeo. Uma pausa ativa que cabe entre dois e-mails. https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/exercicios-para-fazer-em-pe-no-trabalho https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg Mesa, em Pé: demonstração de exercícios para fazer sentado Exercícios para fazer em pé no trabalho: 70 movimentos de uns 30 segundos, com vídeo. Só você, sua mesa e uma cadeira. https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/yoga-no-escritorio https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg Yoga de Escritório: demonstração de exercícios para fazer sentado Yoga no escritório, de roupa de trabalho: 45 posturas de uns 30 segundos, com vídeo e sem tapete. Respire melhor antes da próxima reunião. https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios/fadiga-do-zoom-exercicios-entre-reunioes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg Cansaço de Reunião no Zoom: demonstração de exercícios para fazer sentado Alivie a fadiga do Zoom com 14 exercícios sentado entre reuniões, cerca de 30 segundos cada, com vídeo. Sem equipamento, e quase nada aparece na câmera. https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg Uppercuts: demonstração de exercício para fazer sentado Uppercuts pequenos e rápidos. Punhos na altura do queixo, soque o teto em pulsos rápidos. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg Socos no Céu: demonstração de exercício para fazer sentado Cotovelos dobrados a 90°, mãos para o alto, na pose de “mãos ao alto”. Agora soque para cima bem rápido, como se estivesse furando o teto. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg Giro de Cotovelos: demonstração de exercício para fazer sentado Mãos no peito, cotovelos para fora. Incline o tronco para a frente e gire, levando um cotovelo para o chão e o outro para o céu, depois troque de lado. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg Mergulhador: demonstração de exercício para fazer sentado Incline o tronco e estique os dois braços para a frente, como se fosse mergulhar no Mar Vermelho. Traga os braços de volta para o lado do corpo. Mergulhe de novo. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg Inclinações Felizes: demonstração de exercício para fazer sentado Os mesmos braços de “mãos ao alto” dos Socos no Céu. Agora incline de um lado para o outro, trabalhando os oblíquos. O sorriso é obrigatório. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Elevação por Trás da Cabeça: demonstração de exercício para fazer sentado Almofada entre as mãos. Levante acima da cabeça, depois dobre os cotovelos e leve a almofada para trás da cabeça. Sobe, desce atrás, sobe, desce atrás. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg Almofadada na Cara: demonstração de exercício para fazer sentado Acerte a sua própria cara com a almofada. Rápido, repetido, glorioso. Não existe jeito melhor de acordar no meio do dia. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg Elevação com Braços Retos: demonstração de exercício para fazer sentado Almofada entre as mãos, braços esticados. Suba fazendo um quarto de círculo até acima da cabeça e depois desça de volta. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg Chacoalhada de Almofada: demonstração de exercício para fazer sentado Almofada entre as mãos. Chacoalhe como se estivesse tentando acordar a coitada. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg Passe de Almofada pelo Alto: demonstração de exercício para fazer sentado Uma mão leva a almofada na diagonal em direção ao teto. Traga de volta, passe na frente do peito, a outra mão pega e sobe na diagonal para o outro lado. Parece mais chique do que é. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg O Hulk: demonstração de exercício para fazer sentado Feche os punhos. Abra os braços para trás até as escápulas se encostarem, peito aberto, inspire fundo. Depois traga punhos e cotovelos para a frente em círculo até se encontrarem no centro, contraindo todos os músculos. Cara de bravo obrigatória. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg Sobe e Desce da Cabeça: demonstração de exercício para fazer sentado Queixo no peito, depois suba até o rosto apontar para o céu. Amplitude total do pescoço, nas duas direções. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg Socos Rápidos: demonstração de exercício para fazer sentado Soque reto para a frente, socos pequenos e rápidos, levados pelo ritmo. É tudo uma questão de compasso. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg Ombros até as Orelhas: demonstração de exercício para fazer sentado Encolha os ombros bem alto, até encostarem nas orelhas. Solte. Repita. Um alívio completo para o trapézio. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg Tríceps na Mesa: demonstração de exercício para fazer sentado As duas mãos na borda da mesa, com o corpo a uns 60 cm de distância e os braços esticados. Deixe o corpo descer dobrando os cotovelos até a cabeça ficar na altura da mesa. Empurre de volta. Força de verdade, sem precisar de academia. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg Arremessos de Lado a Lado: demonstração de exercício para fazer sentado Energia de plateia de show. As duas mãos balançam na diagonal para a direita, depois na diagonal para a esquerda, num ritmo solto. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg Corrida Debaixo d'Água: demonstração de exercício para fazer sentado Sentado na cadeira, corra com as pernas como se estivesse na Lua ou debaixo d'água. Devagar, flutuando, em gravidade baixa. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg Esquiador Olímpico: demonstração de exercício para fazer sentado Braços dobrados, mãos abertas. As pernas vão para o lado oposto: quando os braços apontam na diagonal para a esquerda, os pés apontam para a direita. Você forma um X com cotovelos, antebraços e pernas e depois troca rapidinho para o espelho. Rápido. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg Chutes Cruzados: demonstração de exercício para fazer sentado A perna esquerda chuta cruzando na frente da direita. A perna direita chuta cruzando na frente da esquerda. Um sapateado discreto de pernas cruzadas. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg Superinclinação Lateral: demonstração de exercício para fazer sentado Um braço faz um arco-íris por cima da cabeça até o lado oposto enquanto o outro fica junto da barriga. O corpo inteiro inclina junto. Troque de lado. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg Chutes para a Frente: demonstração de exercício para fazer sentado Segure as laterais da cadeira se precisar de apoio. Chute cada perna para a frente, alternando: é uma extensão de pernas, só que com atitude. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg Pernada de Nadador: demonstração de exercício para fazer sentado Incline o corpo para trás ou segure as laterais da cadeira. Bata as pernas rápido, esticadas, com os pés próximos. Pernada de crawl, na cadeira. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg Corridinha: demonstração de exercício para fazer sentado Corra. Sem sair do lugar. Na cadeira. Só isso. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg Cruza e Descruza: demonstração de exercício para fazer sentado Cruze as pernas e depois descruze. As canelas formam um X e depois se desenrolam. Repita rápido. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg Toque no Pé por Dentro: demonstração de exercício para fazer sentado Levante o joelho esquerdo e deixe a perna abrir para o lado, até o pé esquerdo encontrar a mão direita. Toca, toca. Agora o outro lado. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg Pezinhos Batendo: demonstração de exercício para fazer sentado Levante um pé. Bate, bate. O outro pé. Bate, bate. O jogo é só esse. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg Cauda de Sereia: demonstração de exercício para fazer sentado Pernas juntas, pés juntos. Balance como uma cauda de sereia. Embaixo da mesa, ninguém vê nada. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg Meias-Luas Opostas: demonstração de exercício para fazer sentado Pés no chão. Cada pé desenha meio círculo para um lado diferente, um vai para a frente, o outro vai para trás, e os dois se encontram no meio. Círculos de quadril disfarçados. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg Pé na Frente: demonstração de exercício para fazer sentado Um pé passa na frente do outro e dá batidinhas com a ponta. Troque. Embaixo da mesa, ninguém desconfia. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/exercicios-para-fazer-sentado#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg Panturrilha Alternada: demonstração de exercício para fazer sentado Pontas dos pés firmes no chão. Levante um calcanhar, abaixe, levante o outro. O cardio mais silencioso que existe. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/aplicativo-pausa-ativa#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg Torção de Pernas Cruzadas: demonstração de movimento para fazer sentado Movimento de 30 segundos para fazer sentado, focado em lombar, coluna. Faz parte do Wakeout, o aplicativo de pausa ativa. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/aplicativo-pausa-ativa#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg Auréola Vai e Volta: demonstração de movimento para fazer sentado Movimento de 30 segundos para fazer sentado, focado em pescoço, coluna cervical. Faz parte do Wakeout, o aplicativo de pausa ativa. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/aplicativo-pausa-ativa#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg Tambor de Cotovelos: demonstração de movimento para fazer sentado Movimento de 30 segundos para fazer sentado, focado em ombros, parte de cima das costas. Faz parte do Wakeout, o aplicativo de pausa ativa. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/aplicativo-pausa-ativa#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg Desenhe um Círculo: demonstração de movimento para fazer sentado Movimento de 30 segundos para fazer sentado, focado em músculos dos olhos, cansaço de tela. Faz parte do Wakeout, o aplicativo de pausa ativa. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/aplicativo-pausa-ativa#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg Torção do Corpo: demonstração de movimento para fazer sentado Movimento de 30 segundos para fazer sentado, focado em abdômen, coluna. Faz parte do Wakeout, o aplicativo de pausa ativa. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/aplicativo-pausa-ativa#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg Fênix Renascendo: demonstração de movimento para fazer sentado Movimento de 30 segundos para fazer sentado, focado em energia, circulação. Faz parte do Wakeout, o aplicativo de pausa ativa. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/jogos-de-movimento#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics: um jogo de movimento do Wakeout Alcance, abaixe, desvie, pegue. Alvos acendem para as suas mãos, cabeça, joelhos e cotovelos. Acerte o mais rápido que puder, abaixe para fugir da barra vermelha e desvie da parede. O jogo cresce cada vez que você dá um passo para trás. https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/jogos-de-movimento#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders: um jogo de movimento do Wakeout Balance para pilotar, soque para cima para atirar. Dois canhões, um em cada braço. Pilote a nave com a cabeça ou com o quadril, soque para cima para atirar e soque mais rápido para atirar mais rápido. Um minuto para derrubar quantas ondas você conseguir. https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/pt-br/jogos-de-movimento#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids: um jogo de movimento do Wakeout Reme contra a correnteza. Pegue os Watts, desvie das pedras. Estique os braços para cima e puxe para baixo para remar. Os dois braços juntos vão reto, um braço só faz a curva. Pegue os Watts, desvie das pedras e dos troncos e tente manter o ritmo quando o rio não mantém. https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/afternoon-energy-slump-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg 午後のリフレッシュ：デスクワーク ストレッチの動画 午後の眠気とだるさに、立ってできる運動11種。各30秒ほどの動画つきで道具はいりません。2杯目のコーヒーなしで、頭と体がしゃきっとします。 https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-to-do-on-a-plane https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg 飛行機：デスクワーク ストレッチの動画 長いフライトの窮屈な座席でできる、機内ストレッチと運動50種。各30秒ほどの動画つきで道具はいりません。脚がきっと感謝してくれます。 https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/outdoor-movement-games-for-kids https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg 動物のテーマ：デスクワーク ストレッチの動画 子どもと一緒に、動物になりきって外で体を動かす遊び36種。各30秒ほどの動画つきで、遊びながら全身が動きます。 https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/stress-relief-breathing-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg ストレス対策の動きと呼吸：デスクワーク ストレッチの動画 張りつめた気持ちをゆるめる、立ってできる呼吸法と運動11種。各30秒ほどの動画つきで、呼吸から心と体をリセットできます。 https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/upper-body-exercises-at-desk-stuck-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg 腕だけ運動：デスクワーク ストレッチの動画 デスクで座ったままできる腕の運動12種。各30秒ほどの動画つきで、通話中でも脚を動かさずに腕と肩をほぐせます。 https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-strength-exercises-with-backpack https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg バックパック：デスクワーク ストレッチの動画 荷物を入れたリュックを重りにする、立ってできる筋トレ28種。各30秒ほどの動画つきで、ジムもダンベルもいりません。 https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-for-back-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg 背中と腰の痛み：デスクワーク ストレッチの動画 背中全体のこわばりをほぐす、オフィス向けの腰痛ストレッチ16種。椅子でできる動きを各30秒ほどの動画で紹介。背骨がきっと喜びます。 https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/balance-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg バランストレーニング：デスクワーク ストレッチの動画 自宅で立ってできるバランストレーニング17種。各30秒ほどの動画つきで、器具はいりません。ぐらつきも楽しみながらどうぞ。 https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/beach-workout-exercises-using-sand https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg ビーチ：デスクワーク ストレッチの動画 砂を負荷に変える、砂浜でできるビーチトレーニング89種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/restless-energy-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg ベッドでバウンス：デスクワーク ストレッチの動画 寝る前なのに体がそわそわするときに、ベッドの端に座って弾む運動12種。各30秒ほどの動画つきで、あり余った元気を発散できます。 https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-bed-exercises-before-getting-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg ベッドルーム：デスクワーク ストレッチの動画 パジャマのまま、ベッドに寝たままできる朝の運動78種。各30秒ほどの動画つきで、布団の中から一日を始められます。 https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/couples-stretching-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg ベッドでペアエクササイズ：デスクワーク ストレッチの動画 ふたりでベッドの上でできるペアストレッチ39種。各30秒ほどの動画つき。スマホより先に、パートナーと一緒に体を動かしましょう。 https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/body-scan-bedtime-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg ボディスキャンでおやすみ準備：デスクワーク ストレッチの動画 寝る前に体の各部分に感謝しながら動く、ボディスキャンの動き11種。各30秒ほどの動画つきで、準備はいりません。 https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-for-long-car-rides-passenger https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg 車：デスクワーク ストレッチの動画 長距離ドライブの同乗者向けに、シートベルトを締めたまま座ってできるストレッチと運動52種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/chair-dancing-desk-break-fun https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg 座ってダンス：デスクワーク ストレッチの動画 仕事の休憩時間にする運動は、楽しみになるものがいちばん。椅子に座ったまま踊れる19種を、各30秒ほどの動画で紹介。道具はいりません。 https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/discreet-stretches-in-public-places https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg カフェ：デスクワーク ストレッチの動画 カフェや図書館で、周りに気づかれずにできる座ったままのストレッチ62種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-coffee-tai-chi-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg コーヒー太極拳：デスクワーク ストレッチの動画 マグを持ったままできる、朝のキッチンでのゆったりした太極拳13種。各30秒ほどの動画つきで、やさしくバランスを整えます。 https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/gentle-bedtime-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg 居心地のいい場所でこわばりほぐし：デスクワーク ストレッチの動画 ベッドに座ったままできる、寝る前のやさしいストレッチ14種。各30秒ほどの動画つき。首と背中をほぐして、すっきり眠りにつきましょう。 https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/confidence-boosting-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg 自信アップ：デスクワーク ストレッチの動画 大事な日の朝に、自信をつける立ってできる運動20種。各30秒ほどの動画とアファメーションつきで、胸を張って出かけられます。 https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/couch-stress-release-exercises-punching https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg ソファでこわばりほぐし：デスクワーク ストレッチの動画 一日の終わりにソファでできるストレス解消の運動14種。クッションを使って各30秒ほど、動画つきで思いきり発散できます。 https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/post-binge-wind-down-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg ソファからベッドへの流れ：デスクワーク ストレッチの動画 テレビのあとに寝つけないときの、顔、目、首の座ったままのストレッチ13種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/couch-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg ソファでくつろぎ：デスクワーク ストレッチの動画 映画のあと、寝る前にソファでできるやさしいストレッチ14種。クッションを使って各30秒ほど、動画つきでゆったりほぐせます。 https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/wfh-exercises-with-laptop-on-lap https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg ソファでラップトップ：デスクワーク ストレッチの動画 ソファでノートパソコンを使って仕事をしながらできる、座ったままの運動20種。各30秒ほどの動画つきで、準備はいりません。 https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/couch-flexibility-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg ソファのストレッチ：デスクワーク ストレッチの動画 ソファがやわらかいストレッチ台に。座ったままできるソファストレッチ18種を、各30秒ほどの動画で紹介します。 https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/cushion-exercises-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg クッションで楽しく：デスクワーク ストレッチの動画 デスクやソファでできる、クッションを使った座ったままの運動18種。各30秒ほどの動画つきで、遊び感覚でおなかまわりが動きます。 https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/funny-dance-break-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg パパダンス：デスクワーク ストレッチの動画 仕事の合間に思わず笑ってしまうパパダンス14種。各30秒ほどの動画つきで、リズム感は不要です。午後のだるさを吹き飛ばしましょう。 https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/desk-strength-workout-using-furniture https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg デスクパンプ：デスクワーク ストレッチの動画 机と椅子をジムの器具に変える、デスクでできる筋トレ12種。各30秒ほどの動画つきで、短い時間でしっかり体が目覚めます。 https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-movement-for-depression https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg 気分の落ち込みをやわらげる：デスクワーク ストレッチの動画 気分が沈む朝に、やさしく体を動かす運動21種。各30秒ほどの動画つきで、4分だけでも一日の始まりが少し変わります。 https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/self-tapping-wake-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg エネルギーチャージ：デスクワーク ストレッチの動画 体を軽くたたいて目を覚ます、立ってできる運動13種。各30秒ほどの動画つきで、コーヒーなしでしゃきっとできます。 https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/evening-breathing-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg 夜の呼吸の儀式：デスクワーク ストレッチの動画 寝る前に心を落ち着かせる、ゆっくりした呼吸法と動き13種。各30秒ほどの動画つきで、静かな夜の習慣になります。 https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/gentle-end-of-day-couch-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg 夜のソファリカバリー：デスクワーク ストレッチの動画 一日の終わりにソファで座ったままできるやさしいストレッチ12種。各30秒ほどの動画つきで、4分ほどで心と体がほっとします。 https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/eye-exercises-for-screen-fatigue https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg 目の疲れ：デスクワーク ストレッチの動画 画面の見すぎで疲れた目に、目のストレッチと目の体操19種。各30秒ほどの動画つき。目だけを動かすので、座っても立ってもできます。 https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/face-yoga-for-jaw-tension https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg フェイスヨガ：デスクワーク ストレッチの動画 食いしばりやしかめっ面でこわばった顔をほぐす、フェイスヨガ48種。各30秒ほどの動画つきで、デスクでそのままできます。 https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-before-deep-work-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg 集中モードの準備：デスクワーク ストレッチの動画 深い集中に入る前にできる、座ったままの運動14種。各30秒ほどの動画つきで、頭を集中モードに切りかえられます。 https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-for-sore-feet-after-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg 足のケア：デスクワーク ストレッチの動画 一日立ちっぱなしで疲れた足に、座ってできるストレッチとセルフマッサージ81種。各30秒ほどの動画つきで、足裏をリセットできます。 https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/freestyle-seated-movement-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg 座ったままの自由な流れ：デスクワーク ストレッチの動画 決まった順番なしで、椅子の上で自由に動ける座ったままのストレッチ14種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/freestyle-standing-movement-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg 立ったままの自由な流れ：デスクワーク ストレッチの動画 ルールなしで、体が気持ちいいと感じるままに動ける立ったままの動き12種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/leg-cardio-exercises-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg 楽しいキック：デスクワーク ストレッチの動画 立ったまま脚を動かす、楽しいキックの有酸素運動13種。各30秒ほどの動画つきで、道具はいりません。重い脚が軽くなります。 https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/retro-morning-cardio-aerobics https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg 楽しいエアロビクス：デスクワーク ストレッチの動画 80年代風のエアロビクスで朝を明るく始める、立ってできる動き13種。各30秒ほどの動画つきで、笑顔で体が温まります。 https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/bedside-self-massage-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg おやすみ前のセルフマッサージ：デスクワーク ストレッチの動画 寝る前にベッドで静かにできるセルフマッサージ14種。各30秒ほどの動画つきで、手でやさしくほぐしてから眠りにつけます。 https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/surrender-exercises-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg 重力にゆだねる：デスクワーク ストレッチの動画 寝つけない夜に、座ったまま重力に身をまかせて力を抜く運動11種。各30秒ほどの動画つきで、眠りに向かう準備ができます。 https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-for-hand-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg 手のケア：デスクワーク ストレッチの動画 タイピングで疲れた指、親指、手首のためのストレッチと運動37種。各30秒ほどの動画つきで、デスクですぐにできます。 https://wakeout-assets.b-cdn.net/demos/hand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/hand-and-grip-strength-with-pen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand_strength__center_pressure_left_thumb.jpg 手の強化：デスクワーク ストレッチの動画 ペン1本で指と握力を鍛える、デスクでできる手の運動24種。各30秒ほどの動画つきで、ほかの道具はいりません。 https://wakeout-assets.b-cdn.net/demos/handStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-for-tight-hips-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hipPain__ballerina_squats.jpg 股関節の痛み：デスクワーク ストレッチの動画 長く座ったあとの股関節のこわばりに、立ってできるストレッチと運動15種。各30秒ほどの動画つき。デスクから立ったら、さっそくほぐしましょう。 https://wakeout-assets.b-cdn.net/demos/hipPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/standing-desk-yoga-no-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office_basic_yoga__wide_twists.jpg 在宅勤務の基本ヨガ：デスクワーク ストレッチの動画 仕事着のまま、マットなしで立ってできるデスクヨガ16ポーズ。各30秒ほどの動画つきで、在宅勤務の合間にすぐできます。 https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/coffee-break-exercises-at-home-office https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg コーヒーブレイク：デスクワーク ストレッチの動画 コーヒーブレイクを動く時間に。立ってできる運動101種を、各30秒ほどの動画で紹介。道具なしでできる、仕事の休憩の新しい定番です。マグはお好みで。 https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/kitchen-exercises-while-cooking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg キッチン：デスクワーク ストレッチの動画 料理中にできるキッチンのながら運動60種。カウンターで腕立て伏せから、フライパンを振る動きまで、各30秒ほどの動画つき。パスタがゆで上がるまでにどうぞ。 https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/short-exercises-while-waiting-in-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg キッチンタイマー：デスクワーク ストレッチの動画 オーブン料理の待ち時間に、キッチンで立ったままできる運動16種。各30秒ほどの動画つきで、器具はいりません。 https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-for-knee-pain-relief https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg ひざの痛みケア：デスクワーク ストレッチの動画 膝の痛みをやさしくケアする、自宅で立ってできるストレッチと運動16種。各30秒ほどの動画つきで、膝にやさしい動きだけです。 https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/laundry-room-workout-improvised-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg ランドリールーム：デスクワーク ストレッチの動画 洗濯機を待つあいだに、洗剤ボトルや洗濯かごを使ってできる立ったままの運動12種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/seated-leg-exercises-numb-legs-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg 脚を目覚めさせる運動：デスクワーク ストレッチの動画 座りっぱなしでしびれた脚を目覚めさせる、デスクで座ったままできる脚の運動15種。各30秒ほどの動画つき。通話中でもこっそりできます。 https://wakeout-assets.b-cdn.net/demos/legActivator.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-couch-stretches-living-room https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/livingroom__air_blower.jpg ソファ：デスクワーク ストレッチの動画 ソファに座ったまま楽しくできる運動86種。各30秒ほどの動画つきで、運動が久しぶりの人にもおすすめです。 https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/discreet-office-lounge-exercises-between-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg ラウンジ：デスクワーク ストレッチの動画 会社のラウンジや休憩スペースで、次の会議までにこっそりできる座ったままの運動30種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/lower-back-strengthening-exercises-prevent-pain https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg 腰の強化：デスクワーク ストレッチの動画 腰の調子がいいうちに、立ってできる腰まわりの筋トレ13種。ゴルフスイング風の動きなど、各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/lower-back-pain-relief-exercises-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg 腰まわりほぐし：デスクワーク ストレッチの動画 デスクで座ったままできる腰痛ストレッチ15種。各30秒ほどの動画つきで、立ち上がらずに腰まわりをほぐせます。 https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-lower-back-warm-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg 腰の準備運動：デスクワーク ストレッチの動画 寝ているあいだに固まった腰を朝やさしくほぐす、立ってできる準備運動12種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/full-body-mobility-exercises-flexibility https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg 可動域を広げる運動：デスクワーク ストレッチの動画 股関節、背骨、肩の動きを広げる、立ってできる可動域トレーニング13種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-mobility-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg 朝のモビリティ：デスクワーク ストレッチの動画 朝起きて体が硬いときに、関節をやさしく目覚めさせるモビリティ運動32種。各30秒ほどの動画つきで一日を始めましょう。 https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/motivational-morning-exercises-hard-days https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg 朝のモチベーション：デスクワーク ストレッチの動画 朝がつらい日に、家でできるやる気の出る運動22種。各30秒ほどの動画と、朝のモチベーションを上げる音声つきです。 https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-energy-boost-exercises-no-coffee https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg 朝のエネルギー：デスクワーク ストレッチの動画 気功とヨガの動きで朝の体を目覚めさせるストレッチ48種。各30秒ほどの動画つきで、コーヒーより先に元気が出ます。 https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-flow-movement-after-waking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg 朝のフロー：デスクワーク ストレッチの動画 朝起きてすぐ、体と心をやさしく目覚めさせる立ってできるストレッチと運動12種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-qi-gong-routine https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg 朝の気功：デスクワーク ストレッチの動画 ゆっくり呼吸しながら立ってできる、朝の気功14種。各30秒ほどの動画つきで、慌ただしくなる前の朝を穏やかに迎えられます。 https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/neck-and-shoulder-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg 首と肩：デスクワーク ストレッチの動画 デスクワークで首と肩がこったときに、座ったままできるストレッチ25種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-for-neck-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg 首すっきり：デスクワーク ストレッチの動画 画面を見続けて首がこわばったら。デスクで座ったままできる首こりストレッチ14種を、各30秒ほどの動画で紹介。道具なしでやさしくほぐせます。 https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/office-chair-workout-fun-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg オフィスチェア：デスクワーク ストレッチの動画 回転するオフィスチェアを遊び道具に変える、デスクでできる運動28種。各30秒ほどの動画つきで、動く楽しさを思い出せます。 https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/couples-couch-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg ソファでペアエクササイズ：デスクワーク ストレッチの動画 ソファでふたり一緒にできるペア運動39種。各30秒ほどの動画つきで、夜がふけるまえに一緒に笑いながら動けます。 https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-pajama-dance-wake-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg パジャマダンス：デスクワーク ストレッチの動画 起きたらパジャマのまま踊れる、朝の目覚めダンス14種。各30秒ほどの動画つきで、笑顔で一日を始められます。 https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/park-bench-exercises-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg 公園：デスクワーク ストレッチの動画 公園のベンチと広い場所を使った屋外トレーニング61種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/pillow-stretches-breathing-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg 枕で呼吸とストレッチ：デスクワーク ストレッチの動画 寝る前に枕を使ってできるストレッチと呼吸法15種。各30秒ほどの動画つきで、穏やかな気持ちで眠りにつけます。 https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-pillow-exercises-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg 枕で目覚めよう：デスクワーク ストレッチの動画 寝ているあいだに使った枕で、朝に立ってできる運動14種。各30秒ほどの動画つきで、軽い負荷で体が目覚めます。 https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/post-zoom-meeting-recovery-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg 会議後のリカバリー：デスクワーク ストレッチの動画 Zoom会議のあとの重い頭をほぐす、立ってできるストレッチと運動13種。各30秒ほどの動画つきで、次の予定の前にリセットできます。 https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/focus-break-exercises-during-work https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg 生産性ブレイク by フランチェスコ・ダレッシオ：デスクワーク ストレッチの動画 仕事中の集中力を保つ、デスクで座ったままできる運動18種。各30秒ほどの動画つきで、流れを止めずにリセットできます。 https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/anxiety-relief-exercises-morning https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg 不安をやわらげる：デスクワーク ストレッチの動画 不安な気持ちを落ち着かせる、立ってできるやさしい動き21種。各30秒ほどの動画と、穏やかな音声ガイドつきです。 https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/back-pain-exercises-seated-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg 座ったままで腰の痛みケア：デスクワーク ストレッチの動画 オフィスの椅子に座ったままできる腰痛ストレッチ14種。各30秒ほどの動画つきで、席を立たずに腰をいたわれます。 https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/wake-up-exercises-sitting-on-bed-edge https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg 座ったままのモビリティ目覚まし：デスクワーク ストレッチの動画 起きてすぐ、ベッドの端に座ったままできるやさしいストレッチと運動15種。各30秒ほどの動画つきで、関節が目を覚まします。 https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/body-positive-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg セルフラブを高める：デスクワーク ストレッチの動画 前向きなアファメーションつきで、立ってできる朝の運動20種。各30秒ほどの動画つきで、自分にやさしく一日を始められます。 https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-for-shoulder-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg 肩のストレッチ：デスクワーク ストレッチの動画 タイピングやマウス操作で疲れた肩に、デスクで座ったままできる肩こりストレッチ15種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/sit-to-stand-desk-transition-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg 座って立って：デスクワーク ストレッチの動画 座ったり立ったりを動く休憩に変える、デスクでできる運動13種。各30秒ほどの動画つきで、昇降デスクにもぴったりです。 https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/seated-cardio-boxing-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg 座ってボクシング：デスクワーク ストレッチの動画 ジャブ、アッパーカット、コンビネーションまで、デスクで座ったままできるボクシング29種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/chair-pilates-for-core-strength https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg 座ってピラティス：デスクワーク ストレッチの動画 フェイスタオル1枚でできる椅子ピラティス32種。各30秒ほどの動画つきで、座ったまま体幹と姿勢を整えられます。 https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/bedtime-stretches-wind-down-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg おやすみ準備：デスクワーク ストレッチの動画 ベッドの上でできる、寝る前のやさしいストレッチと呼吸36種。各30秒ほどの動画つきで、心と体を眠りに導きます。 https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/discreet-desk-exercises-nobody-notices https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg こっそり足パーティー：デスクワーク ストレッチの動画 デスクの下でこっそり足を動かす、周りにばれない運動21種。座ったままできる動きを各30秒ほどの動画で紹介。机の上からは誰にも気づかれません。 https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/spinal-alignment-exercises-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/spinalHealth__baby_pose.jpg 脊椎の健康：デスクワーク ストレッチの動画 キャットカウやコブラなど、マットの上で背骨をしなやかにする運動12種。各30秒ほどの動画つきで、背中が喜びます。 https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/stair-workout-cardio-at-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_stairs__L_plank.jpg 階段：デスクワーク ストレッチの動画 自宅の階段を使ってできる有酸素運動と筋トレ41種。各30秒ほどの動画つきで、数分でしっかり体が温まります。 https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/standing-boxing-workout-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg 立ってボクシング：デスクワーク ストレッチの動画 ジャブからアッパーカットまで、立って家でできるボクシング19種。各30秒ほどの動画つきで、グローブはいりません。 https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/standing-cushion-exercises-creative https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg クッションで立った動き：デスクワーク ストレッチの動画 クッションをパスしたり投げたりしながら、立ってできる遊び心たっぷりの運動13種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/standing-desk-exercises-prevent-stiffness https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg スタンディングデスク：デスクワーク ストレッチの動画 スタンディングデスクで立ったままできる運動39種。かかと上げや股関節回しなど、各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/intense-stress-release-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg ストレス対策のくつろぎ：デスクワーク ストレッチの動画 パンチ、チョップ、たたく動きで一日の疲れを発散する、寝る前のストレス解消運動15種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/study-break-exercises-for-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg 勉強サポート：デスクワーク ストレッチの動画 勉強中の集中力を取り戻す、座ったままできるストレッチと運動30種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/gentle-morning-exercises-bedside https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg ニューヨークのサンライズ：デスクワーク ストレッチの動画 起きてすぐベッドのそばで立ってできる、やさしい朝のストレッチ13種。各30秒ほどの動画つきで、準備はいりません。 https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/shake-out-tension-exercises-restless-energy https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tension_release_shake_down__shoulder_raise_and_drop.jpg こわばりをシェイクオフ：デスクワーク ストレッチの動画 寝る前に全身をぶるぶる揺らして緊張をほぐす運動14種。各30秒ほどの動画つきで、すっきりした体で眠りに向かえます。 https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/study-break-strength-exercises-with-textbooks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/textbook__circles.jpg 教科書：デスクワーク ストレッチの動画 重い教科書をダンベル代わりにする、座ったままできる運動22種。各30秒ほどの動画つきで、勉強の合間の動く休憩にどうぞ。 https://wakeout-assets.b-cdn.net/demos/textbook.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/tv-break-exercises-between-episodes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tv_break__knee_touches.jpg テレビ休憩：デスクワーク ストレッチの動画 次のエピソードが始まる前に、テレビの前で立ってできる運動15種。クッションひとつで各30秒ほど、動画つきです。 https://wakeout-assets.b-cdn.net/demos/tv_break.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/walking-exercises-rhythm-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/happy_walk__360_steps.jpg ウォーキング：デスクワーク ストレッチの動画 いつものウォーキングに楽しい動きを足してみませんか。歩きながらできる動き49種を、各30秒ほどの動画で紹介します。 https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/seated-exercises-with-water-bottle-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg ウォーターボトル：デスクワーク ストレッチの動画 デスクのペットボトルを小さなダンベルに変える、座ったままできる運動30種。肩と腕を中心に、各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/morning-water-bottle-strength-workout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg ボトルを使った動き：デスクワーク ストレッチの動画 水の入ったボトルを使って立ってできる朝の運動16種。各30秒ほどの動画つきで、ジムに行かずにしっかり目が覚めます。 https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/picnic-couples-outdoor-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg ピクニックでペアエクササイズ：デスクワーク ストレッチの動画 ハイタッチからサルサのステップまで、ピクニックでふたりで楽しめる運動110種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/beginner-wfh-exercises-gentle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg 在宅勤務の基本：デスクワーク ストレッチの動画 運動習慣がない人のための、自宅でできるやさしい運動18種。各30秒ほどの動画つきで、道具はいりません。 https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/desk-exercises-while-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg デスクで座って：デスクワーク ストレッチの動画 デスクで座ったままできる運動とストレッチ93種。各30秒ほどの動画つきで、メールの合間にも楽しく体を動かせます。 https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/desk-exercises-while-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg デスクで立って：デスクワーク ストレッチの動画 スタンディングデスクで仕事の合間に立ったままできるストレッチと運動70種。各30秒ほどの動画つきです。 https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/office-yoga-for-workplace https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg オフィスヨガ：デスクワーク ストレッチの動画 仕事着のまま、デスクの横で立ってできるオフィスヨガ45ポーズ。各30秒ほどの動画つきで、マットはいりません。 https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/exercises/exercises-between-zoom-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg Zoom会議疲れ：デスクワーク ストレッチの動画 オンライン会議続きのZoom疲れに、合間にできる座ったままの運動14種。各30秒ほどの動画つきで道具なし。ほとんどの動きはカメラにほぼ映りません。 https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg アッパーカット：デスクワーク ストレッチの動画 小さく素早いアッパーカットです。こぶしをあごの高さに構えて、天井をパンチするように細かく突き上げます。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg スカイパンチ：デスクワーク ストレッチの動画 ひじを90度に曲げて、両手を高く上げた「降参」のポーズになります。そこから天井に穴をあけるつもりで、素早く上にパンチしましょう。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg ひじひねり：デスクワーク ストレッチの動画 両手を胸の前に置いて、ひじを横に張ります。少し前かがみになって、片方のひじを床へ、もう片方を空へ向けるようにひねり、反対側も同じように。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg ダイバー：デスクワーク ストレッチの動画 前かがみになって、紅海に飛び込むつもりで両腕を前に伸ばします。腕を体の横まで引き戻して、もう一度ダイブ。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg ごきげんサイドベンド：デスクワーク ストレッチの動画 スカイパンチと同じ「降参」の腕のまま、左右に体を倒して脇腹を動かします。笑顔は必須です。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg クッション・バックレイズ：デスクワーク ストレッチの動画 クッションを両手ではさみます。頭の上まで持ち上げてから、ひじを曲げて頭のうしろへ。上げて、うしろ、上げて、うしろ。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg 顔面クッションアタック：デスクワーク ストレッチの動画 クッションで自分の顔をぽふぽふ叩きます。素早く、何度も、豪快に。昼間の眠気覚ましにこれ以上のものはありません。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg まっすぐクッション上げ：デスクワーク ストレッチの動画 クッションを両手ではさんで、腕はまっすぐ。四分円を描くように頭の上まで持ち上げて、また下ろします。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg クッションシェイク：デスクワーク ストレッチの動画 クッションを両手ではさんで、起こそうとするみたいにシャカシャカ振ります。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg 頭上クッションパス：デスクワーク ストレッチの動画 片手でクッションを斜め上の天井へ持ち上げます。下ろして胸の前でパスし、反対の手で受け取ったら、今度は反対の斜め上へ。見た目ほど難しくありません。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg ハルク：デスクワーク ストレッチの動画 こぶしを握ります。肩甲骨がくっつくまで腕をうしろに開き、胸を広げて大きく息を吸います。それからこぶしとひじを前に回して体の中心で合わせ、全身の筋肉をぎゅっと締めます。こわい顔をするのがお約束です。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg 首の上下ストレッチ：デスクワーク ストレッチの動画 あごを胸につけてから、顔が空を向くところまでゆっくり見上げます。首を上下いっぱいに動かしましょう。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg クイックパンチ：デスクワーク ストレッチの動画 まっすぐ前にパンチします。小さく、速く、リズムよく。テンポが大事な動きです。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg 肩すくめ上げ：デスクワーク ストレッチの動画 肩が耳につくくらい、思いきりすくめます。ストンと下ろして、くり返し。肩の上のこわばりがすっきりほどけます。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg デスクで二の腕トレ：デスクワーク ストレッチの動画 60cmほど離れたところからデスクの端に両手をつき、腕をまっすぐ伸ばします。ひじを曲げて、頭がデスクの高さに来るまで体を下ろし、押し戻します。ジムに行かなくても、本物の筋トレです。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg 左右スロー：デスクワーク ストレッチの動画 ライブ会場の観客になった気分で。両手を斜め右へ、次に斜め左へ、ゆるいリズムで振ります。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg 水中ラン：デスクワーク ストレッチの動画 椅子に座ったまま、月面か水中を走るように脚を動かします。ゆっくり、ふわふわ、低重力で。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg オリンピックスキーヤー：デスクワーク ストレッチの動画 腕を曲げて手を開きます。脚は腕と反対に動かし、腕が斜め左を向いたら足は右へ。ひじ、前腕、脚でXの形を作ってから、鏡写しの形へパッと切り替えます。素早くどうぞ。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg カバレッティキック：デスクワーク ストレッチの動画 左脚を右脚の前に交差させるようにキック。右脚を左脚の前に交差させるようにキック。脚を交差させる、こっそりステップです。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg スーパー横倒し：デスクワーク ストレッチの動画 片方の腕で頭の上に虹を描くように反対側へ伸ばし、もう片方の手はおなかに添えます。体全体を一緒に倒しましょう。反対側も同じように。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg フロントキック：デスクワーク ストレッチの動画 支えが必要なら椅子の両側をつかみましょう。片脚ずつ交互に前へキックします。脚を伸ばす運動ですが、ちょっとかっこつけて。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg バタ足キック：デスクワーク ストレッチの動画 少しうしろにもたれるか、椅子の両側をつかみます。両脚をまっすぐ伸ばし、足をそろえ気味にして素早くバタ足。椅子の上のクロールです。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg その場ラン：デスクワーク ストレッチの動画 走ります。その場で。椅子に座ったまま。それだけです。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg 足クロス：デスクワーク ストレッチの動画 脚を組んで、ほどきます。すねでXを作って、またほどく。素早くくり返しましょう。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg 内側フットタップ：デスクワーク ストレッチの動画 左ひざを上げて横に振り、左足を右手にタッチ。トントン。次は反対側です。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg 足パタパタ：デスクワーク ストレッチの動画 片足を上げて、パタパタ。反対の足も、パタパタ。ルールはこれだけです。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg 人魚キック：デスクワーク ストレッチの動画 両脚をそろえて、足もそろえます。人魚の尾びれのようにパタパタ。デスクの下なので、誰にも見えません。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg 逆向き半円：デスクワーク ストレッチの動画 両足を床につけます。左右の足で反対向きに半円を描き、片方は前へ、片方はうしろへ弧を描いて真ん中で出会います。こっそりできる股関節回しです。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg 前足トントン：デスクワーク ストレッチの動画 片足をもう片方の前に出して、つま先でトントン。左右を入れ替えます。デスクの下なので、誰も気づきません。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/desk-exercises#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg 交互かかと上げ：デスクワーク ストレッチの動画 つま先のつけ根を床につけたまま、片方のかかとを上げて下ろし、次に反対側を上げます。これ以上静かな有酸素運動はありません。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ja/movement-reminder-app#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg 足組みツイスト：座ったままできる動きの動画 腰、背骨をねらう、座ったままできる30秒の動き。Wakeoutの運動リマインダーアプリの一部です。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ja/movement-reminder-app#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg 前後ハロー：座ったままできる動きの動画 首、首の骨まわりをねらう、座ったままできる30秒の動き。Wakeoutの運動リマインダーアプリの一部です。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ja/movement-reminder-app#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg ひじドラム：座ったままできる動きの動画 肩、背中の上部をねらう、座ったままできる30秒の動き。Wakeoutの運動リマインダーアプリの一部です。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ja/movement-reminder-app#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg 目で円を描く：座ったままできる動きの動画 目の筋肉、画面疲れをねらう、座ったままできる30秒の動き。Wakeoutの運動リマインダーアプリの一部です。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ja/movement-reminder-app#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg ボディツイスト：座ったままできる動きの動画 体幹、背骨をねらう、座ったままできる30秒の動き。Wakeoutの運動リマインダーアプリの一部です。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ja/movement-reminder-app#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg フェニックス・ライジング：座ったままできる動きの動画 元気、血のめぐりをねらう、座ったままできる30秒の動き。Wakeoutの運動リマインダーアプリの一部です。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ja/movement-games#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics：Wakeoutの運動ゲーム 伸ばして、しゃがんで、よけて、キャッチ。手、頭、ひざ、ひじのためのターゲットが光ります。できるだけ速くタッチして、赤いバーの下にしゃがみ、壁をよけましょう。一歩下がるたびに、ゲームが大きくなっていきます。 https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/ja/movement-games#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders：Wakeoutの運動ゲーム 体を揺らして操縦、上にパンチで発射。大砲は2門で、腕1本につき1門です。頭か腰で宇宙船を操縦して、上にパンチすると発射、速くパンチするほど速く撃てます。1分間で、できるだけたくさんのウェーブを片づけましょう。 https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/ja/movement-games#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids：Wakeoutの運動ゲーム 川をさかのぼって漕ごう。ワットを取って、岩をよけて。手を上に伸ばして、引き下ろして漕ぎます。両腕をそろえるとまっすぐ進み、片腕だけだと曲がります。ワットを取って、岩や丸太をよけて、川が乱れてもリズムを崩さないようにがんばりましょう。 https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/afternoon-energy-slump-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg 오후 재충전: 사무실 스트레칭 시범 영상 오후 졸음엔 두 번째 커피 대신 몸을 움직여 보세요. 서서 하는 운동 11가지, 동작마다 30초 영상, 도구도 필요 없어요. https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-to-do-on-a-plane https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg 비행기: 사무실 스트레칭 시범 영상 좁은 좌석에서 버티는 장거리 비행이라면 기내 스트레칭 50가지를 해 보세요. 동작마다 30초 영상, 도구 없이 해요. https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/outdoor-movement-games-for-kids https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg 동물 테마: 사무실 스트레칭 시범 영상 아이와 함께 밖에서 하는 운동 놀이예요. 서서 하는 동물 흉내 동작 36가지, 동작마다 30초 영상. 도구는 필요 없고 내 안의 고릴라만 있으면 돼요. https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/stress-relief-breathing-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg 스트레스 해소 움직임과 호흡: 사무실 스트레칭 시범 영상 서서 하는 스트레스 해소 호흡 운동 11가지, 동작마다 30초 영상이에요. 느린 동작으로 빠르게 마음을 풀어요. https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/upper-body-exercises-at-desk-stuck-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg 팔만 움직이기: 사무실 스트레칭 시범 영상 책상에서 앉아서 하는 팔 운동 12가지, 동작마다 30초 영상. 도구 없이, 다음 통화 중에도 슬쩍 할 수 있어요. https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-strength-exercises-with-backpack https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg 백팩: 사무실 스트레칭 시범 영상 짐을 싼 백팩이 헬스장이 돼요. 스쿼트, 로우, 컬까지 백팩 운동 28가지, 동작마다 30초 영상. 버스는 잠깐 기다려 줄 거예요. https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-for-back-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg 허리 통증: 사무실 스트레칭 시범 영상 오래 앉아 뻐근한 등과 허리를 한 번에 풀어요. 사무실에서 하는 허리 통증 스트레칭 16가지, 동작마다 30초 영상이에요. https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/balance-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg 밸런스 훈련: 사무실 스트레칭 시범 영상 한 발로 버틸 수 있나요? 집에서 서서 하는 밸런스 운동 17가지, 동작마다 30초 영상, 도구 없이. 흔들려도 괜찮아요. https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/beach-workout-exercises-using-sand https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg 해변: 사무실 스트레칭 시범 영상 모래를 저항 삼는 해변 운동 89가지, 동작마다 30초 영상, 도구 없이. 새로운 해변 운동 루틴이 기다려요. https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/restless-energy-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg 침대 통통 튀기: 사무실 스트레칭 시범 영상 자기 전에 에너지가 남아 잠이 안 오나요? 침대 끝에 앉아 통통 튀는 동작 12가지, 동작마다 30초 영상으로 다 털어 내요. https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-bed-exercises-before-getting-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg 침실: 사무실 스트레칭 시범 영상 잠옷 차림으로 누워서 하는 침대 아침 운동 78가지, 동작마다 30초 영상. 알람은 1분만 기다려 줄 거예요. https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/couples-stretching-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg 침대에서 함께: 사무실 스트레칭 시범 영상 누워서 둘이 함께 하는 커플 침대 스트레칭 39가지, 동작마다 30초 영상, 도구 없이. 베개 던지기도 들어 있어요. https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/body-scan-bedtime-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg 보디 스캔 마무리: 사무실 스트레칭 시범 영상 자기 전 바디 스캔으로 하루를 마무리해요. 앉아서 하는 감사 동작 11가지, 동작마다 30초 영상. 잠으로 가는 부드러운 길이에요. https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-for-long-car-rides-passenger https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg 자동차: 사무실 스트레칭 시범 영상 장거리 운전 중 동승자를 위한 차 안 스트레칭 52가지예요. 안전벨트를 맨 채 앉아서, 동작마다 30초 영상. 굳은 다리가 풀려요. https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/chair-dancing-desk-break-fun https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg 의자 댄스: 사무실 스트레칭 시범 영상 쉬는 시간엔 기다려지는 운동이 최고예요. 의자에 앉아 추는 댄스 19가지, 동작마다 30초 영상, 도구는 필요 없어요. https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/discreet-stretches-in-public-places https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg 카페: 사무실 스트레칭 시범 영상 카페나 도서관에서 몰래 하는 스트레칭 62가지, 소리 없이 앉아서 하는 동작마다 30초 영상. 옆 테이블은 눈치 못 채요. https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-coffee-tai-chi-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg 커피 태극권: 사무실 스트레칭 시범 영상 머그잔을 든 채 하는 아침 커피 태극권, 천천히 서서 하는 균형 동작 13가지, 동작마다 30초 영상. 커피를 쏟을지는 선택이에요. https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/gentle-bedtime-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg 편안한 긴장 풀기: 사무실 스트레칭 시범 영상 침대에 앉아서 하는 잠자기 전 스트레칭 14가지, 동작마다 30초 영상. 목과 등을 풀고 스르르 잠들어요. https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/confidence-boosting-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg 자신감 충전: 사무실 스트레칭 시범 영상 중요한 날 아침을 위한 자신감 올리는 운동이에요. 확언과 함께 서서 하는 동작 20가지, 동작마다 30초 영상. https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/couch-stress-release-exercises-punching https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg 소파에서 긴장 풀기: 사무실 스트레칭 시범 영상 소파에 앉아 쿠션으로 하는 스트레스 해소 운동 14가지, 동작마다 30초 영상. 오늘 같은 날엔 쿠션 펀치도 괜찮아요. https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/post-binge-wind-down-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg 소파에서 침대로: 사무실 스트레칭 시범 영상 드라마를 보고 나서 잠이 안 오나요? 얼굴, 눈, 목을 푸는 앉은 동작 13가지, 영상으로 따라 해요. 베개가 기다려요. https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/couch-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg 소파 휴식: 사무실 스트레칭 시범 영상 쿠션과 함께 앉아서 하는 자기 전 소파 스트레칭 14가지, 영상으로 따라 해요. 엔딩 크레딧이 올라갈 때 딱 좋은 잠자리 루틴이에요. https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/wfh-exercises-with-laptop-on-lap https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg 소파 노트북: 사무실 스트레칭 시범 영상 소파에서 노트북 하는 날을 위한 운동 20가지, 앉아서 동작마다 30초 영상. 도구 없이, 노트북은 무릎 위에 그대로 둬요. https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/couch-flexibility-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg 소파에서 스트레칭: 사무실 스트레칭 시범 영상 소파가 편안한 스트레칭 자리가 돼요. 앉아서 하는 소파 스트레칭 18가지, 동작마다 30초 영상, 매트는 필요 없어요. https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/cushion-exercises-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg 쿠션 재미: 사무실 스트레칭 시범 영상 책상이나 소파에서 앉아서 하는 쿠션 운동 18가지, 동작마다 30초 영상. 게임 같은데 어느새 코어가 일해요. https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/funny-dance-break-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg 아빠 무브: 사무실 스트레칭 시범 영상 꽉 막힌 오후를 털어 내는 웃긴 직장인 스트레칭, 서서 추는 아재 댄스 14가지, 동작마다 30초 영상. 박자 감각은 선택이에요. https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/desk-strength-workout-using-furniture https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg 책상 펌프: 사무실 스트레칭 시범 영상 책상을 미니 헬스장으로 쓰는 사무실 근력 운동 12가지, 푸시업부터 딥스까지 서서 동작마다 30초 영상. 펌핑할 준비 됐나요? https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-movement-for-depression https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg 우울감 덜기: 사무실 스트레칭 시범 영상 무거운 아침을 위한 부드러운 움직임 21가지, 동작마다 30초 영상과 다정한 말. 4분만 움직여도 충분히 의미 있어요. https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/self-tapping-wake-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg 에너지 충전: 사무실 스트레칭 시범 영상 서서 몸을 톡톡 두드려 잠을 깨우는 운동 13가지, 동작마다 30초 영상. 커피 없이 오후에 장난스럽게 기운을 올려요. https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/evening-breathing-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg 저녁 호흡 의식: 사무실 스트레칭 시범 영상 자기 전 서서 하는 느린 호흡 운동 13가지, 동작마다 30초 영상, 도구 없이. 옆 사람이 깨지 않는 조용한 잠자리 의식이에요. https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/gentle-end-of-day-couch-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg 저녁 소파 회복: 사무실 스트레칭 시범 영상 하루를 마무리하는 소파 스트레칭 12가지, 앉아서 동작마다 30초 영상. 일어날 필요 없이 다시 나다워져요. https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/eye-exercises-for-screen-fatigue https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg 눈 피로: 사무실 스트레칭 시범 영상 화면 때문에 눈이 피곤하다면 눈 피로 푸는 운동 19가지를 해 보세요. 동작마다 30초 영상, 눈만 움직이면 돼요. https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/face-yoga-for-jaw-tension https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg 얼굴 요가: 사무실 스트레칭 시범 영상 턱 근육 뭉침을 푸는 얼굴 요가 48가지, 동작마다 30초 영상. 하는 모습은 좀 웃겨도 느낌은 정말 좋아요. https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-before-deep-work-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg 몰입 준비: 사무실 스트레칭 시범 영상 깊이 몰입하기 전, 앉아서 하는 집중력 높이는 운동 14가지, 동작마다 30초 영상. 도구 없이 집중이 제시간에 찾아와요. https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-for-sore-feet-after-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg 발 풀기: 사무실 스트레칭 시범 영상 하루 종일 서 있어서 발이 아픈가요? 신발을 벗고 앉아서 하는 발 풀기 81가지, 동작마다 30초 영상. 발바닥이 고마워할 거예요. https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/freestyle-seated-movement-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg 자유로운 흐름 앉아서: 사무실 스트레칭 시범 영상 흔들고 차고 꼼지락대는 앉아서 하는 운동 14가지, 동작마다 30초 영상. 도구도 완벽한 자세도 필요 없는 자유로운 의자 운동이에요. https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/freestyle-standing-movement-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg 자유로운 흐름 서서: 사무실 스트레칭 시범 영상 서서 하는 자유로운 움직임 휴식 12가지, 동작마다 30초 영상, 도구 없이. 원숭이 춤도 들어 있어요. https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/leg-cardio-exercises-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg 재미있는 킥: 사무실 스트레칭 시범 영상 서서 하는 다리 유산소 운동, 신나는 킥과 발 구르기 13가지, 동작마다 30초 영상, 도구 없이. 자, 한번 차 볼까요? https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/retro-morning-cardio-aerobics https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg 펀로빅스: 사무실 스트레칭 시범 영상 아침을 여는 80년대 레트로 에어로빅, 서서 하는 유산소 동작 13가지, 동작마다 30초 영상. 레그 워머는 선택이에요. https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/bedside-self-massage-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg 잠자기 전 셀프 마사지: 사무실 스트레칭 시범 영상 침대 옆에서 조용히 하는 잠자기 전 셀프 마사지 14가지, 동작마다 30초 영상. 베개가 기다리고 있어요. https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/surrender-exercises-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg 중력에 맡기기: 사무실 스트레칭 시범 영상 잘 시간인데 몸이 긴장돼 있나요? 앉아서 천천히 하는 잠들기 전 스트레칭 11가지, 30초 영상. 오늘 밤은 중력에 맡겨요. https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-for-hand-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg 손 건강: 사무실 스트레칭 시범 영상 타이핑으로 아픈 손을 위한 손가락, 엄지, 손목 스트레칭 37가지, 동작마다 30초 영상. 키보드는 잠깐 쉬어도 돼요. https://wakeout-assets.b-cdn.net/demos/hand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/hand-and-grip-strength-with-pen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand_strength__center_pressure_left_thumb.jpg 손 강화: 사무실 스트레칭 시범 영상 펜 하나로 키우는 악력 운동 24가지, 앉아서도 서서도 동작마다 30초 영상. 손가락이 고마워할 거예요. https://wakeout-assets.b-cdn.net/demos/handStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-for-tight-hips-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hipPain__ballerina_squats.jpg 고관절 통증: 사무실 스트레칭 시범 영상 오래 앉아 고관절이 뻣뻣한가요? 서서 하는 고관절 통증 스트레칭 15가지, 동작마다 30초 영상으로 시원하게 풀어요. https://wakeout-assets.b-cdn.net/demos/hipPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/standing-desk-yoga-no-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office_basic_yoga__wide_twists.jpg 재택근무 기본 요가: 사무실 스트레칭 시범 영상 출근복 그대로 하는 스탠딩 요가, 서서 하는 부드러운 자세 16가지, 동작마다 30초 영상. 매트 없이 통화 사이에 해요. https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/coffee-break-exercises-at-home-office https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg 커피 휴식: 사무실 스트레칭 시범 영상 커피 내리는 동안 하는 직장인 운동 101가지예요. 서서 하는 30초 동작을 영상으로, 도구 없이. 머그잔은 선택이에요. https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/kitchen-exercises-while-cooking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg 주방: 사무실 스트레칭 시범 영상 요리하면서 하는 주방 운동 60가지예요. 조리대 팔굽혀펴기부터 프라이팬 스윙까지 동작마다 30초 영상. 파스타는 기다려 줘요. https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/short-exercises-while-waiting-in-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg 주방 타이머: 사무실 스트레칭 시범 영상 저녁이 오븐에 있나요? 요리를 기다리며 서서 하는 운동 16가지, 동작마다 30초 영상. 주방 타이머가 코치가 돼요. https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-for-knee-pain-relief https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg 무릎 통증 완화: 사무실 스트레칭 시범 영상 삐걱대는 무릎을 위한 집에서 하는 무릎 통증 완화 운동 16가지, 서서 동작마다 30초 영상. 재생만 누르면 돼요. https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/laundry-room-workout-improvised-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg 세탁실: 사무실 스트레칭 시범 영상 탈수가 끝나길 기다리며 하는 세탁실 운동, 세제 통과 빨래 바구니를 무게 삼아 서서 하는 12가지. 개는 건 나중에 해요. https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/seated-leg-exercises-numb-legs-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg 다리 활성화: 사무실 스트레칭 시범 영상 오래 앉아 저리고 무거운 다리를 책상에서 깨워요. 앉아서 하는 다리 운동 15가지, 동작마다 30초 영상. 통화 중에도 돼요. https://wakeout-assets.b-cdn.net/demos/legActivator.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-couch-stretches-living-room https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/livingroom__air_blower.jpg 소파: 사무실 스트레칭 시범 영상 모두 앉아서 하는 소파 운동 86가지, 동작마다 30초 영상. 초보자도, TV 보면서도 쉬워요. 편하게 앉은 채 하나 골라 보세요. https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/discreet-office-lounge-exercises-between-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg 라운지: 사무실 스트레칭 시범 영상 회의 사이 사무실 라운지 소파에서 하는 티 안 나는 스트레칭 30가지, 동작마다 30초 영상. 아무도 몰라도 돼요. https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/lower-back-strengthening-exercises-prevent-pain https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg 아랫허리 강화: 사무실 스트레칭 시범 영상 허리 통증을 예방하는 서서 하는 허리 강화 운동 13가지, 골프 스윙처럼 동작마다 30초 영상. 나이스 샷! https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/lower-back-pain-relief-exercises-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg 아랫허리 긴장 풀기: 사무실 스트레칭 시범 영상 의자에서 일어나지 않고 하는 아랫허리 통증 스트레칭 15가지, 동작마다 30초 영상, 도구 없이 부드럽게 풀어요. https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-lower-back-warm-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg 아랫허리 워밍업: 사무실 스트레칭 시범 영상 서서 하는 기상 후 허리 스트레칭 12가지, 동작마다 30초 영상. 매트 없이, 잠옷 차림 그대로 허리를 깨워요. https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/full-body-mobility-exercises-flexibility https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg 가동성 범위 확장: 사무실 스트레칭 시범 영상 고관절, 척추, 어깨를 위한 서서 하는 전신 스트레칭과 가동성 운동 13가지, 동작마다 30초 영상. 시원하게 풀어요. https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-mobility-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg 아침 가동성: 사무실 스트레칭 시범 영상 아침에 몸이 뻣뻣한가요? 서서 하는 부드러운 아침 스트레칭 루틴 32가지, 동작마다 30초 영상으로 천천히 깨워요. https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/motivational-morning-exercises-hard-days https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg 아침 동기부여: 사무실 스트레칭 시범 영상 힘든 아침인가요? 집에서 서서 하는 아침 운동 22가지, 동작마다 30초 영상과 의욕 코칭. 잠옷 차림도 환영이에요. https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-energy-boost-exercises-no-coffee https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg 아침 에너지: 사무실 스트레칭 시범 영상 양말 신은 채 하는 아침 에너지 운동, 서서 하는 기공과 요가 동작 48가지, 동작마다 30초 영상. 커피는 잠깐 기다려요. https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-flow-movement-after-waking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg 아침 플로우: 사무실 스트레칭 시범 영상 기상 직후 서서 하는 부드러운 아침 플로우 12가지, 동작마다 30초 영상. 횟수도 서두름도 없이 둥실 깨어나요. https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-qi-gong-routine https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg 아침 기공: 사무실 스트레칭 시범 영상 아침 기공 루틴으로 하루를 시작해요. 서서 하는 기공 동작 14가지, 동작마다 30초 영상. 천천히 숨 쉬며 깨어나요. https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/neck-and-shoulder-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg 목과 어깨: 사무실 스트레칭 시범 영상 책상에서 앉아서 하는 직장인 목 어깨 스트레칭 25가지, 동작마다 30초 영상, 도구 없이. 재생하고 어깨를 툭 내려놓아요. https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-for-neck-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg 목 풀기: 사무실 스트레칭 시범 영상 화면을 오래 봐서 목이 뻣뻣한가요? 책상에서 앉아서 하는 목 통증 스트레칭 14가지, 동작마다 30초 영상으로 부드럽게 풀어요. https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/office-chair-workout-fun-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg 사무실 의자: 사무실 스트레칭 시범 영상 회전의자를 장난감으로 바꾸는 사무실 의자 운동 28가지, 동작마다 30초 영상. 지금까지 중 가장 신나는 책상 휴식이에요. https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/couples-couch-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg 소파에서 함께: 사무실 스트레칭 시범 영상 놀이 같은 커플 소파 운동, 쿠션 하나로 서서 하는 파트너 동작 39가지, 동작마다 30초 영상. 웃음이 터질 거예요. https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-pajama-dance-wake-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg 잠옷 댄스: 사무실 스트레칭 시범 영상 잠옷 입고 추는 아침 기상 댄스 14가지, 서서 동작마다 30초 영상. 잠옷 환영, 커피는 선택이에요. https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/park-bench-exercises-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg 공원: 사무실 스트레칭 시범 영상 공원 벤치 하나로 하는 야외 운동 61가지, 서서 동작마다 30초 영상. 도구는 벤치뿐이에요. 해님에게 인사하러 가요. https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/pillow-stretches-breathing-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg 베개 호흡과 스트레칭: 사무실 스트레칭 시범 영상 잠들기 전 앉아서 하는 베개 스트레칭 15가지와 부드러운 호흡, 동작마다 30초 영상. 베개를 안고 포근하게 해요. https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-pillow-exercises-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg 베개 일어나기: 사무실 스트레칭 시범 영상 베고 잔 베개를 들고 서서 하는 아침 베개 운동 14가지, 동작마다 30초 영상. 커피 전 장난스러운 기상 루틴이에요. https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/post-zoom-meeting-recovery-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg 회의 후 회복: 사무실 스트레칭 시범 영상 진 빠지는 줌 회의 끝나고 서서 하는 스트레칭 13가지, 동작마다 30초 영상. 다음 탭은 1분만 기다려 줄 거예요. https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/focus-break-exercises-during-work https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg 프란체스코 달레시오의 생산성 휴식: 사무실 스트레칭 시범 영상 흐름은 지키면서 쉬어 가는 책상 스트레칭, 앉아서 하는 집중 휴식 동작 18가지, 동작마다 30초 영상. 그리고 다시 일로. https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/anxiety-relief-exercises-morning https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg 불안 덜기: 사무실 스트레칭 시범 영상 불안할 때 서서 하는 운동 21가지, 동작마다 30초 영상과 차분한 음성 안내. 지금 바로 마음을 가라앉혀요. https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/back-pain-exercises-seated-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg 앉아서 허리 통증 완화: 사무실 스트레칭 시범 영상 책상에서 앉아서 하는 허리 통증 스트레칭 14가지, 동작마다 30초 영상. 일어나지 않고 허리를 편하게 풀어요. https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/wake-up-exercises-sitting-on-bed-edge https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg 앉아서 가동성 깨우기: 사무실 스트레칭 시범 영상 침대 끝에 걸터앉아 하는 기상 후 스트레칭 15가지, 동작마다 30초 영상. 준비되면 그때 일어나요. https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/body-positive-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg 자기 사랑 키우기: 사무실 스트레칭 시범 영상 다정한 확언을 들으며 서서 하는 아침 운동 20가지, 동작마다 30초 영상. 커피 전에 나를 아끼는 시간을 가져요. https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-for-shoulder-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg 어깨 스트레칭: 사무실 스트레칭 시범 영상 타이핑으로 뭉친 어깨를 푸는 책상 어깨 스트레칭 15가지, 앉아서 동작마다 30초 영상. 날개를 활짝 펴요! https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/sit-to-stand-desk-transition-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg 앉았다 서기: 사무실 스트레칭 시범 영상 책상에서 하는 앉았다 일어서기 운동 13가지, 동작마다 30초 영상. 자세를 바꿀 때마다 작은 휴식이 돼요. https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/seated-cardio-boxing-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg 앉아서 복싱: 사무실 스트레칭 시범 영상 책상에서 앉아서 하는 복싱 운동 29가지, 잽, 어퍼컷, 콤보까지 동작마다 30초 영상. 오후 처짐을 펀치로 날려요. https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/chair-pilates-for-core-strength https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg 앉아서 필라테스: 사무실 스트레칭 시범 영상 수건 한 장으로 하는 앉아서 하는 필라테스 32가지, 코어 강화 동작마다 30초 영상. 꼿꼿하게 앉아 기분 좋게 해요. https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/bedtime-stretches-wind-down-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg 하루 마무리: 사무실 스트레칭 시범 영상 침대 끝이나 누워서 하는 자기 전 스트레칭 36가지와 느린 호흡, 동작마다 30초 영상. 잠옷 차림 그대로 해요. https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/discreet-desk-exercises-nobody-notices https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg 몰래 발 파티: 사무실 스트레칭 시범 영상 아무도 모르게 하는 사무실 운동이에요. 책상 아래에서 앉아서 하는 발 운동 21가지, 동작마다 30초 영상이에요. https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/spinal-alignment-exercises-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/spinalHealth__baby_pose.jpg 척추 건강: 사무실 스트레칭 시범 영상 매트 위에서 하는 척추 스트레칭 12가지, 캣카우, 코브라 등 동작마다 30초 영상. 등이 정말 좋아할 거예요. https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/stair-workout-cardio-at-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_stairs__L_plank.jpg 계단: 사무실 스트레칭 시범 영상 집 계단으로 하는 유산소와 근력 운동 41가지, 서서 동작마다 30초 영상. 계단이 기다리고 있어요. https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/standing-boxing-workout-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg 서서 복싱: 사무실 스트레칭 시범 영상 잽부터 어퍼컷까지 서서 하는 복싱 홈트 19가지, 동작마다 30초 영상. 글러브 없이 휘두를 공간만 있으면 돼요. https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/standing-cushion-exercises-creative https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg 쿠션과 함께 서기: 사무실 스트레칭 시범 영상 쿠션으로 서서 하는 운동 13가지, 패스, 토스, 스쿼트까지 동작마다 30초 영상. 베개가 장난감이 돼요. https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/standing-desk-exercises-prevent-stiffness https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg 스탠딩 책상: 사무실 스트레칭 시범 영상 일하면서 하는 스탠딩 책상 스트레칭 39가지, 종아리 들기, 골반 돌리기, 미니 런지 등 30초 영상. 다리가 고마워해요. https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/intense-stress-release-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg 스트레스 풀기: 사무실 스트레칭 시범 영상 하루를 펀치로 털어 내는 자기 전 스트레스 해소 운동 15가지, 동작마다 30초 영상. 그다음엔 차분하게 잠들어요. https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/study-break-exercises-for-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg 공부 도우미: 사무실 스트레칭 시범 영상 집중력을 깨우는 앉아서 하는 공부 중 스트레칭 30가지, 동작마다 30초 영상, 도구 없이. 더 상쾌하게 책으로 돌아가요. https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/gentle-morning-exercises-bedside https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg 뉴욕의 해돋이: 사무실 스트레칭 시범 영상 침대 옆에 서서 하는 부드러운 아침 스트레칭 13가지, 동작마다 30초 영상, 도구 없이. 시원한 기지개 하품도 들어 있어요. https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/shake-out-tension-exercises-restless-energy https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tension_release_shake_down__shoulder_raise_and_drop.jpg 긴장 풀기 셰이크다운: 사무실 스트레칭 시범 영상 자기 전 서서 온몸을 터는 흔들기 운동 14가지, 동작마다 30초 영상, 도구 없이. 좀 웃기지만 마음이 차분해져요. https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/study-break-strength-exercises-with-textbooks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/textbook__circles.jpg 교과서: 사무실 스트레칭 시범 영상 무거운 교과서가 덤벨이 돼요. 공부하다 앉아서 하는 교과서 운동 22가지, 동작마다 30초 영상. 컬 한 세트 어때요? https://wakeout-assets.b-cdn.net/demos/textbook.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/tv-break-exercises-between-episodes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tv_break__knee_touches.jpg TV 휴식: 사무실 스트레칭 시범 영상 TV 보다가 하는 운동, 쿠션 하나로 서서 하는 동작 15가지, 동작마다 30초 영상. 다음 화 전에 일어나 볼까요? https://wakeout-assets.b-cdn.net/demos/tv_break.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/walking-exercises-rhythm-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/happy_walk__360_steps.jpg 걷기: 사무실 스트레칭 시범 영상 산책을 즐거운 걷기 운동으로 바꾸는 동작 49가지, 동작마다 30초 영상, 도구 없이. 깡충 뛰어 볼 준비 됐나요? https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/seated-exercises-with-water-bottle-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg 물병: 사무실 스트레칭 시범 영상 책상에서 앉아서 하는 물병 운동 30가지, 팔과 어깨를 위한 동작마다 30초 영상. 건배! https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/morning-water-bottle-strength-workout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg 물병과 함께: 사무실 스트레칭 시범 영상 물을 가득 채운 물병으로 서서 하는 아침 운동 16가지, 동작마다 30초 영상. 정신이 번쩍 드는 물병 운동이에요. https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/picnic-couples-outdoor-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg 피크닉에서 함께: 사무실 스트레칭 시범 영상 피크닉에서 둘이 노는 야외 커플 운동, 하이파이브부터 살사까지 서서 하는 110가지, 동작마다 30초 영상. 웃음 보장이에요. https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/beginner-wfh-exercises-gentle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg 재택근무 기본: 사무실 스트레칭 시범 영상 다시 움직이기 시작하나요? 운동 초보를 위한 부드러운 재택근무 운동 18가지, 30초 영상, 도구 없이. 작은 시작이 큰 성공이에요. https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/desk-exercises-while-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg 책상 - 앉아서: 사무실 스트레칭 시범 영상 사무실에서 앉아서 하는 운동 93가지, 동작마다 30초 영상. 메일 사이사이에 쏙 들어가는 책상 운동, 펀치도 있어요. https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/desk-exercises-while-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg 책상 - 서서: 사무실 스트레칭 시범 영상 일하면서 하는 서서 하는 사무실 스트레칭 70가지, 동작마다 30초 영상. 몸과 책상, 의자만 있으면 돼요. 1라운드 시작할까요? https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/office-yoga-for-workplace https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg 사무실 요가: 사무실 스트레칭 시범 영상 출근복 그대로 책상 옆에서 서서 하는 사무실 요가 45가지, 동작마다 30초 영상, 매트 없이. 다음 회의 전에 숨을 깊게 쉬어요. https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/exercises/exercises-between-zoom-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg 줌 회의 피로: 사무실 스트레칭 시범 영상 줌 피로가 쌓였다면 회의 사이에 앉아서 풀어요. 동작마다 30초 영상, 도구 없이, 대부분은 카메라에 거의 안 보여요. https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg 어퍼컷: 사무실 스트레칭 시범 작고 빠른 어퍼컷이에요. 주먹을 턱 높이에 두고 천장을 향해 빠르게 콕콕 쳐 올려요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg 하늘 펀치: 사무실 스트레칭 시범 팔꿈치를 90도로 들고 손을 높이 올려 알파벳 U 모양을 만들어요. 이제 천장에 구멍을 내듯 빠르게 위로 펀치해요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg 팔꿈치 돌리기: 사무실 스트레칭 시범 손은 가슴 앞에, 팔꿈치는 양옆으로 벌려요. 몸을 앞으로 숙이고 한쪽 팔꿈치는 바닥을, 다른 쪽은 하늘을 향하게 돌린 다음 반대쪽으로 바꿔요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg 다이버: 사무실 스트레칭 시범 몸을 앞으로 숙이고 홍해로 뛰어들 것처럼 두 팔을 쭉 뻗어요. 팔을 다시 옆구리로 당겼다가 또 다이빙해요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg 해피 옆구리 굽히기: 사무실 스트레칭 시범 하늘 펀치처럼 팔로 U 모양을 만들어요. 이제 좌우로 몸을 기울이며 옆구리 근육을 써요. 미소는 필수예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg 머리 뒤로 쿠션 넘기기: 사무실 스트레칭 시범 두 손으로 쿠션을 잡아요. 머리 위로 들어 올린 다음 팔꿈치를 굽혀 머리 뒤로 넘겨요. 위로, 뒤로, 위로, 뒤로. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg 얼굴에 쿠션 팡팡: 사무실 스트레칭 시범 쿠션으로 얼굴을 팡팡 쳐요. 빠르게, 계속, 아주 화끈하게요. 한낮에 정신 차리는 데 이만한 게 없어요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg 쭉 뻗어 들어 올리기: 사무실 스트레칭 시범 두 손으로 쿠션을 잡고 팔을 쭉 펴요. 4분의 1 원을 그리며 머리 위까지 올렸다가 다시 내려요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg 쿠션 흔들기: 사무실 스트레칭 시범 두 손으로 쿠션을 잡아요. 잠든 쿠션을 깨우듯 마구 흔들어요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg 머리 위 쿠션 패스: 사무실 스트레칭 시범 한 손으로 쿠션을 천장 쪽 대각선으로 들어 올려요. 내려서 가슴 앞을 지나 반대 손에 넘기고, 그 손으로 반대쪽 대각선 위로 올려요. 보기보다 쉬워요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg 헐크: 사무실 스트레칭 시범 주먹을 쥐어요. 날개뼈가 맞닿을 때까지 팔을 뒤로 활짝 열고 가슴을 펴며 숨을 깊이 들이마셔요. 그다음 주먹과 팔꿈치를 앞으로 크게 돌려 가운데에서 만나게 하며 온몸의 근육에 힘을 꽉 줘요. 사나운 표정은 필수예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg 고개 들어 올리기: 사무실 스트레칭 시범 턱을 가슴에 붙였다가 얼굴이 하늘을 향할 때까지 끝까지 들어 올려요. 목을 위아래로 끝까지 움직여요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg 빠른 펀치: 사무실 스트레칭 시범 앞으로 곧게 펀치해요. 작고 빠르게, 리듬을 타면서요. 템포가 핵심이에요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg 어깨 쭉 으쓱하기: 사무실 스트레칭 시범 어깨가 귀에 닿을 만큼 높이 으쓱해요. 툭 떨어뜨리고 다시 반복해요. 승모근이 완전히 풀려요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg 책상 삼두 운동: 사무실 스트레칭 시범 책상에서 60cm쯤 떨어져서 두 손을 책상 모서리에 짚고 팔을 쭉 펴요. 팔꿈치를 굽히며 머리가 책상 높이에 올 때까지 몸을 내렸다가 다시 밀어 올려요. 헬스장 없이도 진짜 근력 운동이 돼요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg 좌우로 던지기: 사무실 스트레칭 시범 콘서트장 관객 같은 에너지로요. 두 손을 오른쪽 대각선으로, 다시 왼쪽 대각선으로 느슨한 리듬에 맞춰 흔들어요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg 물속 달리기: 사무실 스트레칭 시범 의자에 앉은 채 달에 있거나 물속에 있는 것처럼 다리로 달려요. 느리게, 둥실둥실, 무중력처럼요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg 올림픽 스키 선수: 사무실 스트레칭 시범 팔을 굽히고 손을 펴요. 다리는 반대로 움직여요. 팔이 왼쪽 대각선을 가리키면 발은 오른쪽을 향해요. 팔꿈치, 팔뚝, 다리로 X자를 만들었다가 거울처럼 반대쪽으로 휙 바꿔요. 빠르게요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg 엇갈려 차기: 사무실 스트레칭 시범 왼발은 오른발 앞으로 가로질러 차고, 오른발은 왼발 앞으로 가로질러 차요. 다리를 엇갈리며 살금살금 스텝을 밟아요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg 슈퍼 옆으로 기울이기: 사무실 스트레칭 시범 한 팔은 머리 위로 무지개를 그리며 반대쪽으로 넘기고, 다른 팔은 배에 붙여요. 온몸이 같이 기울어져요. 반대쪽도 해요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg 앞차기: 사무실 스트레칭 시범 필요하면 의자 양옆을 잡아요. 다리를 번갈아 가며 앞으로 차요. 다리 펴기인데, 조금 더 패기 있게요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg 수영 발차기: 사무실 스트레칭 시범 몸을 살짝 뒤로 기대거나 의자 양옆을 잡아요. 다리를 곧게 펴고 발을 모은 채 빠르게 파닥여요. 의자 위에서 하는 자유형 발차기예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg 제자리 달리기: 사무실 스트레칭 시범 달려요. 제자리에서. 의자에 앉아서. 그게 끝이에요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg 발 교차하기: 사무실 스트레칭 시범 다리를 꼬았다가 풀어요. 정강이가 X자를 만들었다가 풀려요. 빠르게 반복해요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg 안쪽 발 터치: 사무실 스트레칭 시범 왼쪽 무릎을 들고 옆으로 살짝 돌려서 왼발이 오른손에 닿게 해요. 톡톡. 이제 반대쪽이에요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg 발 파닥파닥: 사무실 스트레칭 시범 한 발을 들어요. 파닥파닥. 다른 발도요. 파닥파닥. 그게 이 게임의 전부예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg 인어 꼬리 파닥: 사무실 스트레칭 시범 두 다리와 두 발을 붙여요. 인어 꼬리처럼 파닥여요. 책상 아래라서 아무도 못 봐요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg 반대로 반원 그리기: 사무실 스트레칭 시범 발을 바닥에 둬요. 두 발이 서로 반대 방향으로 반원을 그려요. 한쪽은 앞으로, 한쪽은 뒤로 돌다가 가운데에서 만나요. 몰래 하는 골반 돌리기예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg 발 앞으로 톡톡: 사무실 스트레칭 시범 한 발을 다른 발 앞으로 내밀고 발끝으로 톡톡 두드려요. 발을 바꿔요. 책상 아래라서 아무도 몰라요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/desk-exercises#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg 번갈아 뒤꿈치 들기: 사무실 스트레칭 시범 발 앞쪽을 바닥에 붙여요. 한쪽 뒤꿈치를 들었다가 내리고, 다른 쪽을 들어요. 세상에서 가장 조용한 유산소 운동이에요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/ko/movement-reminder-app#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg 다리 꼬고 비틀기: 앉아서 하는 책상 동작 시범 허리, 척추을(를) 위한 30초 앉아서 하는 동작. Wakeout 스트레칭 알림 앱의 일부예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ko/movement-reminder-app#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg 앞뒤로 후광 그리기: 앉아서 하는 책상 동작 시범 목, 경추을(를) 위한 30초 앉아서 하는 동작. Wakeout 스트레칭 알림 앱의 일부예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ko/movement-reminder-app#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg 팔꿈치 드럼: 앉아서 하는 책상 동작 시범 어깨, 등 위쪽을(를) 위한 30초 앉아서 하는 동작. Wakeout 스트레칭 알림 앱의 일부예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ko/movement-reminder-app#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg 동그라미 그리기: 앉아서 하는 책상 동작 시범 눈 근육, 화면 피로을(를) 위한 30초 앉아서 하는 동작. Wakeout 스트레칭 알림 앱의 일부예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ko/movement-reminder-app#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg 몸통 비틀기: 앉아서 하는 책상 동작 시범 코어, 척추을(를) 위한 30초 앉아서 하는 동작. Wakeout 스트레칭 알림 앱의 일부예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ko/movement-reminder-app#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg 불사조의 비상: 앉아서 하는 책상 동작 시범 에너지, 혈액순환을(를) 위한 30초 앉아서 하는 동작. Wakeout 스트레칭 알림 앱의 일부예요. https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/ko/movement-games#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics: Wakeout 운동 게임 뻗고, 숙이고, 피하고, 잡아요. 손, 머리, 무릎, 팔꿈치로 쳐야 할 목표물이 불을 밝혀요. 최대한 빨리 맞히고, 빨간 막대는 숙여서 피하고, 벽은 비켜서 피해요. 뒤로 물러날 때마다 게임이 커져요. https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/ko/movement-games#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders: Wakeout 운동 게임 몸을 흔들어 조종하고, 위로 펀치해서 발사해요. 대포가 두 개, 팔 하나에 하나씩이에요. 머리나 골반으로 우주선을 조종하고, 위로 펀치해서 쏘고, 더 빨리 펀치하면 더 빨리 쏴요. 1분 동안 최대한 많은 웨이브를 물리쳐요. https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/ko/movement-games#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids: Wakeout 운동 게임 물살을 거슬러 노를 저어요. 와트는 잡고, 바위는 피하고요. 손을 위로 뻗었다가 아래로 당겨서 노를 저어요. 두 팔을 같이 쓰면 앞으로, 한 팔만 쓰면 방향을 틀어요. 와트를 잡고, 바위와 통나무를 피하고, 강물이 리듬을 흐트러뜨려도 내 리듬은 지켜 보세요. https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/afternoon-energy-slump-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg 下午充电：办公室运动视频示范 下午犯困没精神？11个站着做的提神小动作，每个约30秒，附视频示范，不用器材。不用第二杯咖啡也能醒过来。 https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-to-do-on-a-plane https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg 飞机上：办公室运动视频示范 长途飞行座位太挤？50个在飞机上坐着就能做的小运动，每个约30秒，附视频示范，不用器材。下飞机时双腿会感谢你。 https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/outdoor-movement-games-for-kids https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg 动物主题：办公室运动视频示范 和孩子一起玩动物主题运动游戏，36个站立式运动动作，每个30秒含视频演示。无需器材，释放内心的大猩猩。 https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/stress-relief-breathing-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg 抗压运动与呼吸：办公室运动视频示范 11个站姿抗压呼吸运动，每个约30秒附视频演示。缓慢动作引导呼吸节奏，睁眼进行。 https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/upper-body-exercises-at-desk-stuck-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg 只动手臂：办公室运动视频示范 12个办公桌坐姿手臂运动，每个约30秒配视频演示，无需器材的办公室手臂锻炼。 https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-strength-exercises-with-backpack https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg 背包：办公室运动视频示范 用装满的背包当健身房，28个背包重量训练，每个约30秒附视频。公交车可以等等。 https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-for-back-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg 腰背痛：办公室运动视频示范 久坐后整个背都僵？16个办公室腰背痛拉伸，坐着就能做，每个约30秒，附视频示范。你的脊柱会感谢你。 https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/balance-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg 平衡训练：办公室运动视频示范 17个站立平衡训练动作，每个约30秒，无需器材，附视频演示。在家就能练。 https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/beach-workout-exercises-using-sand https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg 海滩：办公室运动视频示范 89个沙滩运动动作，利用沙子作为天然阻力，每个约30秒，附视频演示，无需设备。 https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/restless-energy-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg 床上弹跳派对：办公室运动视频示范 睡前腿部躁动？试试床边坐姿弹跳运动，12个动作每个30秒左右，附视频演示。 https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-bed-exercises-before-getting-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg 卧室：办公室运动视频示范 78个卧室运动，躺着就能做，穿着睡衣完成。每个动作约30秒，附视频演示。 https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/couples-stretching-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg 床上双人拉伸：办公室运动视频示范 与伴侣在床上做39个温柔拉伸动作，每个约30秒，无需道具，含视频演示。 https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/body-scan-bedtime-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg 身体扫描放松：办公室运动视频示范 睡前身体扫描放松，11个坐姿感恩动作，每个约30秒，配有视频。无需道具，温柔入睡。 https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-for-long-car-rides-passenger https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg 车里：办公室运动视频示范 乘客专用的车内运动，52个坐着就能做的小动作，每个约30秒，配视频。 https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/chair-dancing-desk-break-fun https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg 椅子舞：办公室运动视频示范 上班时可以做的运动，最好是你会期待的那种：19个椅子舞动作，每个约30秒，附视频示范，不用器材，坐着就能跳。 https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/discreet-stretches-in-public-places https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg 咖啡馆：办公室运动视频示范 在咖啡馆、图书馆也能做的低调拉伸：62个安静的坐姿小动作，每个约30秒，配视频示范。邻桌完全看不出来。 https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-coffee-tai-chi-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg 咖啡太极：办公室运动视频示范 早晨咖啡太极，13个缓慢站立动作，每个约30秒，含视频演示。温和平衡练习，手握咖啡杯。 https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/gentle-bedtime-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg 舒舒服服放松：办公室运动视频示范 14个坐在床上的温和睡前拉伸，每个约30秒配视频。轻松放松颈部和背部后入睡。 https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/confidence-boosting-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg 自信加油站：办公室运动视频示范 面试、提案或演讲前做一做：20个配肯定语的站姿动作，每个30秒，配视频示范。挺起胸走进那个房间。 https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/couch-stress-release-exercises-punching https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg 沙发放松：办公室运动视频示范 沙发上释放压力的拳击运动：14个垫子动作，每个约30秒，附视频演示。 https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/post-binge-wind-down-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg 从沙发到床：办公室运动视频示范 看完电视睡不着？试试13个坐姿放松动作，针对脸部、眼睛和颈部。无需器材，附视频演示。 https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/couch-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg 沙发舒缓：办公室运动视频示范 14个温和的沙发拉伸动作，坐着用垫子配视频演示。睡前放松的舒适仪式。 https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/wfh-exercises-with-laptop-on-lap https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg 沙发笔记本办公：办公室运动视频示范 沙发办公笔记本运动，20个坐姿动作，每个约30秒，有视频演示。无需道具，笔记本始终在腿上。 https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/couch-flexibility-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg 沙发拉伸：办公室运动视频示范 沙发是舒适的拉伸站。18个沙发拉伸动作，每个约30秒，有视频演示，无需瑜伽垫。 https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/cushion-exercises-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg 靠垫乐趣：办公室运动视频示范 18个坐着做的靠垫小运动，每个约30秒，有视频示范。在办公桌或沙发上偷偷锻炼核心肌群。 https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/funny-dance-break-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg 老爸舞步：办公室运动视频示范 用14个搞笑的办公室舞蹈运动摆脱午后的疲惫：站姿老爸式动作，每个约30秒，配有视频。 https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/desk-strength-workout-using-furniture https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg 办公桌力量：办公室运动视频示范 用办公桌和椅子作为迷你健身房，12个站立动作，每个约30秒，配视频指导。 https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-movement-for-depression https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg 舒缓抑郁情绪：办公室运动视频示范 21个温和的晨间运动，每个约30秒，配视频演示和暖心文案，四分钟就能看到变化。 https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/self-tapping-wake-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg 能量拍拍：办公室运动视频示范 13个站着做的拍打提神动作，每个约30秒，附视频示范。好玩的午间提神法，不用再来一杯咖啡。 https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/evening-breathing-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg 晚间呼吸仪式：办公室运动视频示范 睡前用13个缓慢站姿呼吸运动放松身心，每个约30秒附视频。安静的睡前仪式，无需器材，不会打扰他人。 https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/gentle-end-of-day-couch-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg 晚间沙发恢复：办公室运动视频示范 晚间沙发恢复运动：12个坐姿动作，每个约30秒，配有视频演示。无需起身，找回自己的感觉。 https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/eye-exercises-for-screen-fatigue https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg 眼睛疲劳：办公室运动视频示范 盯屏幕盯到眼睛干涩？19个缓解眼睛疲劳的护眼小动作，每个约30秒，附视频示范。坐着站着都能做，让眼睛放个小假。 https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/face-yoga-for-jaw-tension https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg 面部瑜伽：办公室运动视频示范 面部瑜伽缓解颌部紧张：48个动作，各约30秒，配视频演示。面部运动练习，看起来搞怪，感受舒适。 https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-before-deep-work-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg 进入心流：办公室运动视频示范 用14个坐姿办公室运动为深度工作做准备，每个约30秒带视频演示。无需器材，专注力准时到位。 https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-for-sore-feet-after-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg 脚部舒缓：办公室运动视频示范 长时间站立脚疼？81个坐着做的脚部舒缓运动，每个30秒附视频教程。 https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/freestyle-seated-movement-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg 坐着自由动：办公室运动视频示范 14个办公桌前的小运动，每个约30秒，有视频演示。无需器材，无需完美动作，就是自由的椅子运动。 https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/freestyle-standing-movement-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg 站着自由动：办公室运动视频示范 站着进行自由流动运动，12个无规则的动作，每个约30秒，无需器材。 https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/leg-cardio-exercises-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg 趣味踢腿：办公室运动视频示范 13个站立踢腿有氧运动，每个约30秒，附视频演示，无需器材。来吧，尽情踢腿。 https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/retro-morning-cardio-aerobics https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg 趣味健身操：办公室运动视频示范 趣味健身操，80年代复古有氧运动，13个站立有氧动作，每个约30秒，附视频教程，无需器材。 https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/bedside-self-massage-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg 晚安自我按摩：办公室运动视频示范 睡前自我按摩，14个静谧的挤压动作，每个约30秒，配有视频。温和自我按摩助眠。 https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/surrender-exercises-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg 交给重力：办公室运动视频示范 睡前还在紧张？试试这11个缓慢坐姿动作，每个约30秒，有视频示范。让重力帮你放松。 https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-for-hand-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg 手部保健：办公室运动视频示范 手部酸痛运动，37个手指、拇指和腕部动作，每个约30秒，有视频指导。 https://wakeout-assets.b-cdn.net/demos/hand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/hand-and-grip-strength-with-pen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand_strength__center_pressure_left_thumb.jpg 手部力量：办公室运动视频示范 用笔增强握力。24个手部力量小运动，每个约30秒，坐着或站着就能做，附视频演示。 https://wakeout-assets.b-cdn.net/demos/handStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-for-tight-hips-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hipPain__ballerina_squats.jpg 髋部疼痛：办公室运动视频示范 久坐后髋部发紧、站起来就疼？15个站着做的髋部放松动作，每个约30秒，附视频示范。起来松一松吧。 https://wakeout-assets.b-cdn.net/demos/hipPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/standing-desk-yoga-no-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office_basic_yoga__wide_twists.jpg 居家办公基础瑜伽：办公室运动视频示范 在办公室里做站立瑜伽，16个温和的体式，每个约30秒，有视频演示，无需瑜伽垫。 https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/coffee-break-exercises-at-home-office https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg 咖啡时间：办公室运动视频示范 你的咖啡时间运动：101个站着做的小动作，每个约30秒，附视频示范，不用器材。工间休息的新花样，咖啡杯可选。 https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/kitchen-exercises-while-cooking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg 厨房：办公室运动视频示范 边做饭边运动：60个站着做的厨房小动作，从台面俯卧撑到平底锅摆荡，每个约30秒，附视频示范。锅里的面不会介意。 https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/short-exercises-while-waiting-in-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg 厨房计时器：办公室运动视频示范 晚餐在烤箱里？用16个站姿小运动打发5到15分钟，每个约30秒，附视频示范，无需器材。 https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-for-knee-pain-relief https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg 膝盖舒缓：办公室运动视频示范 16个温和站姿运动缓解膝盖不适，每个约30秒有视频演示。在家轻松舒缓膝盖。 https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/laundry-room-workout-improvised-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg 洗衣房：办公室运动视频示范 洗衣房力量训练：12个站姿运动，用洗涤剂瓶和洗衣篮作为配重，每个30秒，有视频演示。 https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/seated-leg-exercises-numb-legs-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg 唤醒双腿：办公室运动视频示范 久坐腿麻、腿沉？15个在办公桌前坐着做的腿部运动，每个约30秒，附视频示范。开视频会议时也能做。 https://wakeout-assets.b-cdn.net/demos/legActivator.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-couch-stretches-living-room https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/livingroom__air_blower.jpg 沙发：办公室运动视频示范 86个沙发运动，全是坐姿动作，每个约30秒配视频示范。适合初学者或边看电视边做。 https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/discreet-office-lounge-exercises-between-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg 休息室：办公室运动视频示范 在办公室休闲室沙发上进行的办公桌运动：30个隐蔽坐姿动作，各约30秒，附视频。无人察觉。 https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/lower-back-strengthening-exercises-prevent-pain https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg 下背部力量：办公室运动视频示范 预防下背疼痛的力量训练，站在办公桌前进行，13个高尔夫摇摆风格动作。 https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/lower-back-pain-relief-exercises-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg 下背放松：办公室运动视频示范 15个坐姿下背部拉伸运动，每个约30秒，配视频。温和放松，无需器材，无需站起。 https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-lower-back-warm-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg 下背部热身：办公室运动视频示范 12个站姿下背部热身运动，每个约30秒附视频。温和拉伸，无需瑜伽垫，穿着睡衣也可做。 https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/full-body-mobility-exercises-flexibility https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg 拓展活动度：办公室运动视频示范 13个站姿全身活动范围和柔韧性运动，每个约30秒附视频演示，针对髋部、脊柱和肩膀。 https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-mobility-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg 晨间灵活度：办公室运动视频示范 早起僵硬？试试32个温和的晨间活动能力运动，每个约30秒，有视频指导。 https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/motivational-morning-exercises-hard-days https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg 晨间动力：办公室运动视频示范 早上起不来？试试这22个居家晨间运动，每个约30秒，配视频和激励指导。穿睡衣也可以。 https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-energy-boost-exercises-no-coffee https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg 晨间能量：办公室运动视频示范 早晨能量运动，48个站立太极瑜伽动作，每个约30秒含视频。提升能量，咖啡可以稍等。 https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-flow-movement-after-waking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg 晨间舒展：办公室运动视频示范 12个温和的晨间流动运动，每个约30秒，有视频演示。站立式晨起运动，无需计数，无需匆忙。 https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-qi-gong-routine https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg 晨间气功：办公室运动视频示范 晨间气功养生功法，14式站姿功法，每式约30秒，附视频演示。缓慢呼吸，温和唤醒身心。 https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/neck-and-shoulder-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg 颈部与肩膀：办公室运动视频示范 在办公桌前做25个坐姿颈部肩膀拉伸，每个约30秒，附视频演示，无需器材。 https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-for-neck-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg 颈部放松：办公室运动视频示范 盯屏幕盯到脖子僵硬？14个坐着就能做的办公室颈椎操，每个约30秒，附视频示范，不用器材，温和放松。 https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/office-chair-workout-fun-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg 办公椅：办公室运动视频示范 用可转向的办公椅做28个坐着的运动，每个约30秒，还有视频。最有趣的办公室小休息。 https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/couples-couch-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg 沙发双人操：办公室运动视频示范 39个情侣沙发运动，每个约30秒，有视频演示。轻松有趣，笑声不断。 https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-pajama-dance-wake-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg 睡衣舞：办公室运动视频示范 14个睡衣舞动作，每个约30秒，附视频演示。穿着睡衣、不喝咖啡也能轻松开启美好的一天。 https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/park-bench-exercises-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg 公园：办公室运动视频示范 公园长椅运动，61个站姿动作，每个约30秒，含视频演示。无需器材，只需长椅。去呼吸新鲜空气吧。 https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/pillow-stretches-breathing-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg 枕头呼吸与拉伸：办公室运动视频示范 15个睡前枕头拉伸动作，配合温和呼吸练习。每个约30秒，含视频演示。拿起枕头，舒服地放松。 https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-pillow-exercises-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg 枕头唤醒：办公室运动视频示范 拿起你刚睡过的枕头，做14个站着的早晨枕头运动，每个约30秒，有视频示范。喝咖啡前的趣味唤醒小套路。 https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/post-zoom-meeting-recovery-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg 会议后恢复：办公室运动视频示范 视频会议后用13个站立运动快速恢复，每个约30秒，含视频演示。 https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/focus-break-exercises-during-work https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg 高效小休息（Francesco D'Alessio 版）：办公室运动视频示范 工作中的生产力小休息，18个办公桌前的坐姿运动，每个约30秒，有视频演示。然后继续工作。 https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/anxiety-relief-exercises-morning https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg 缓解焦虑：办公室运动视频示范 21个快速缓解焦虑的小运动，站立进行，每个约30秒，配视频和舒缓音频指导。轻松缓解焦虑，立即开始。 https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/back-pain-exercises-seated-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg 坐着腰背舒缓：办公室运动视频示范 在办公桌前坐着就能做的腰背痛运动：14个动作，每个约30秒，配视频示范。缓解腰背的办公室拉伸，不用站起来。 https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/wake-up-exercises-sitting-on-bed-edge https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg 坐着唤醒身体：办公室运动视频示范 床边坐着做的15个温和活动，每个约30秒，有视频演示。准备好了再站起来。 https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/body-positive-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg 增强自我关爱：办公室运动视频示范 20组站姿自我关爱运动，配肯定语音指导和演示视频。早晨咖啡前给自己些温暖的话。 https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-for-shoulder-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg 肩部拉伸：办公室运动视频示范 15个坐在办公桌前的肩部拉伸运动，每个约30秒，配视频演示。缓解久打字导致的肩部酸痛。 https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/sit-to-stand-desk-transition-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg 坐与站：办公室运动视频示范 13个办公桌坐站运动，每个约30秒附视频演示。坐站结合的小锻炼，让每次起身都成为活动时刻。 https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/seated-cardio-boxing-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg 坐着打拳：办公室运动视频示范 坐着就能打拳：29个办公室拳击动作，每个约30秒附视频，唤醒下午疲劳。 https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/chair-pilates-for-core-strength https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg 坐着普拉提：办公室运动视频示范 拿一条小毛巾，坐在椅子上练核心：32个坐姿普拉提动作，每个约30秒，附视频示范。坐直，感觉真好。 https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/bedtime-stretches-wind-down-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg 睡前放松：办公室运动视频示范 36个卧床拉伸和缓慢呼吸视频，每个约30秒，穿着睡衣在床边或躺着做，帮助入睡。 https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/discreet-desk-exercises-nobody-notices https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg 脚底小派对：办公室运动视频示范 想上班悄悄运动？21个桌子底下坐着做的脚部小动作，每个约30秒，附视频示范。桌面以上，谁也看不出来。 https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/spinal-alignment-exercises-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/spinalHealth__baby_pose.jpg 脊柱健康：办公室运动视频示范 准备一张垫子，做12个脊柱健康运动，每个约30秒含视频演示。猫牛式、眼镜蛇式等脊柱运动。 https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/stair-workout-cardio-at-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_stairs__L_plank.jpg 楼梯：办公室运动视频示范 居家楼梯运动，41个站立楼梯运动，有氧和力量训练，每个约30秒，含视频演示。 https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/standing-boxing-workout-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg 站着打拳：办公室运动视频示范 19个站立拳击运动，从刺拳到上钩拳，每个约30秒附视频。在家做拳击训练，无需拳套。 https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/standing-cushion-exercises-creative https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg 站着玩靠垫：办公室运动视频示范 13个站着用靠垫做的运动，每个约30秒，有视频演示。用靠垫当道具进行传递、投掷和蹲起。 https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/standing-desk-exercises-prevent-stiffness https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg 站立办公桌：办公室运动视频示范 39个站立办公桌运动，每个30秒配视频：小腿上提、臀部圆圈、迷你弓步，让双腿感谢你。 https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/intense-stress-release-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg 压力放松：办公室运动视频示范 15个强力压力释放运动帮助睡前放松：拳打、劈砍、拍打，每个约30秒，含视频演示。 https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/study-break-exercises-for-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg 学习小帮手：办公室运动视频示范 30个坐着的学习小休息运动，每个约30秒，有视频演示。简单易做，无需器材。 https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/gentle-morning-exercises-bedside https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg 纽约日出：办公室运动视频示范 13个床边温和晨间运动，每个约30秒附视频。无需器材的唤醒常规。包含夸张打哈欠。 https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/shake-out-tension-exercises-restless-energy https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tension_release_shake_down__shoulder_raise_and_drop.jpg 抖一抖放松：办公室运动视频示范 14个站立摇晃运动，每个约30秒，有视频演示，无需器材。睡前全身摇晃。傻得可爱，放松有效。 https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/study-break-strength-exercises-with-textbooks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/textbook__circles.jpg 课本运动：办公室运动视频示范 用沉重的教科书当哑铃。22个坐姿和站姿运动，每个约30秒，有视频演示。 https://wakeout-assets.b-cdn.net/demos/textbook.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/tv-break-exercises-between-episodes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tv_break__knee_touches.jpg 电视小休息：办公室运动视频示范 看电视期间做运动，15个站立动作，每个约30秒，有视频演示，只需一个靠垫。下一集开始前站起来运动？ https://wakeout-assets.b-cdn.net/demos/tv_break.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/walking-exercises-rhythm-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/happy_walk__360_steps.jpg 散步：办公室运动视频示范 用49个站立行走运动把散步变成有趣的运动，每个约30秒，附视频演示。无需器材。 https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/seated-exercises-with-water-bottle-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg 水瓶：办公室运动视频示范 30个坐姿水瓶运动，每个约30秒，配视频演示，在办公桌前强化上肢。 https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/morning-water-bottle-strength-workout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg 拿瓶水动一动：办公室运动视频示范 拿起装满水的瓶子，做16个站姿小运动，每个约30秒。早晨水瓶锻炼让你迅速清醒。 https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/picnic-couples-outdoor-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg 双人野餐：办公室运动视频示范 和伴侣一起做野餐运动，110个站立式双人户外运动，从击掌到萨尔萨舞步，每个30秒，视频演示。欢笑保证。 https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/beginner-wfh-exercises-gentle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg 居家办公入门：办公室运动视频示范 想要温和地重新开始运动，18个办公室运动，每个约30秒，有视频无需器材。 https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/desk-exercises-while-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg 办公室坐姿：办公室运动视频示范 坐着的办公室运动，93个动作各30秒左右，有视频演示。办公桌前的小运动，邮件之间就能做。 https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/desk-exercises-while-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg 办公室站姿：办公室运动视频示范 70个站立办公桌运动，每个约30秒，有视频演示。只需你、办公桌和椅子。 https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/office-yoga-for-workplace https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg 办公室瑜伽：办公室运动视频示范 穿着工作服在办公桌前做瑜伽，45个站立体式，每个30秒，无需瑜伽垫。会议前深呼吸。 https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/exercises/exercises-between-zoom-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg Zoom 会议疲劳：办公室运动视频示范 连开几场视频会议好累？14个会议间隙坐着做的小动作，每个约30秒，附视频示范，不用器材，镜头里几乎看不出来。 https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg 上勾拳：办公室运动示范 小而快的上勾拳。拳头举到下巴的高度，快速连续地往天花板方向打。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg 冲天拳：办公室运动示范 手肘抬起成90度，双手向上，摆成一个“U”字形。然后快速向上出拳，像要在天花板上戳几个洞。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg 转肘：办公室运动示范 双手放在胸前，手肘向外打开。身体前倾并转动，一边手肘朝向地面，另一边朝向天空，然后换另一边。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg 跳水式：办公室运动示范 身体前倾，双臂向前伸直，像要跳进大海一样。再把手臂收回身体两侧，然后再跳一次。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg 开心侧弯：办公室运动示范 手臂摆成和冲天拳一样的“U”字形，然后左右侧弯，练练腹斜肌。微笑是必须的。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg 颈后举：办公室运动示范 双手夹住靠垫，举过头顶，然后弯曲手肘把它放到脑后。上去，往后，上去，往后。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg 抱枕拍脸：办公室运动示范 用靠垫拍自己的脸。快速、连续、痛快。这是中午最好的提神方法。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg 直臂上举：办公室运动示范 双手夹住靠垫，手臂伸直。沿着四分之一圆一路举过头顶，再放下来。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg 摇摇靠垫：办公室运动示范 双手夹住靠垫，使劲摇，就像要把它摇醒一样。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg 头顶传靠垫：办公室运动示范 一只手把靠垫斜着举向天花板，放下来，从胸前传给另一只手，再往另一边斜着举上去。看起来比实际难多了。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg 绿巨人：办公室运动示范 握拳。双臂向后打开，直到肩胛骨碰到一起，胸口打开，深吸一口气。然后拳头和手肘向前画圈，在正中间会合，全身肌肉用力收紧。必须配上凶狠的表情。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg 低头抬头：办公室运动示范 下巴贴向胸口，然后一路抬起，直到脸朝向天空。脖子前后都做满整个幅度。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg 快速出拳：办公室运动示范 向正前方出拳，小幅度、快速、跟着节奏来。重点是节奏感。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg 高高耸肩：办公室运动示范 肩膀使劲往上耸，直到碰到耳朵。放下，再来。让斜方肌彻底松一口气。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg 桌边臂屈伸：办公室运动示范 坐在离桌子约60厘米的地方，双手撑住桌沿，手臂伸直。弯曲手肘让身体往下沉，直到头和桌面差不多高，再推回来。不用去健身房，也是实打实的力量训练。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg 左右甩手：办公室运动示范 演唱会现场的气氛。双手斜着甩向右边，再斜着甩向左边，节奏放松就好。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg 水下跑步：办公室运动示范 坐在椅子上，双腿像在月球上或水里那样跑起来。慢慢的，飘飘的，像失重一样。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg 奥运滑雪：办公室运动示范 手臂弯曲，手掌张开。双腿和手臂朝反方向动：手臂斜指向左时，双脚指向右。手肘、小臂和双腿组成一个“X”，然后快速换成镜像姿势。要快。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg 小马交叉踢：办公室运动示范 左腿从右腿前面交叉踢过去，右腿再从左腿前面交叉踢过去。一个偷偷进行的交叉腿小碎步。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg 超级侧弯：办公室运动示范 一只手臂像彩虹一样从头顶划向对侧，另一只手收在肚子前。整个身体跟着一起侧弯，然后换边。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg 前踢腿：办公室运动示范 需要的话可以扶住椅子两侧。双腿轮流向前踢，就是伸腿，但要带点气势。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg 游泳打腿：办公室运动示范 身体后靠，或者扶住椅子两侧。双腿伸直、双脚靠拢，快速上下打腿。在椅子上练自由泳。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg 坐着跑：办公室运动示范 跑起来。原地跑。坐在椅子上跑。就这样。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg 双脚交叉：办公室运动示范 双腿交叉，再分开。小腿先交叉成一个“X”，再解开。快速重复。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg 内侧拍脚：办公室运动示范 抬起左膝，让它向外打开，左脚碰到右手。拍拍。再换另一边。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg 脚掌拍拍：办公室运动示范 抬起一只脚，拍拍。换另一只脚，拍拍。玩法就这么多。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg 美人鱼摆尾：办公室运动示范 双腿并拢，双脚并拢，像美人鱼的尾巴一样摆动。在桌子底下，谁也看不见。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg 反向画半圆：办公室运动示范 双脚踩在地上。两只脚朝相反方向各画半个圆，一只往前画，一只往后画，在中间会合。偷偷练髋部转圈。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg 前脚点点：办公室运动示范 一只脚踩到另一只脚前面，脚尖轻轻点地。换脚。在桌子底下，没人会发现。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/desk-exercises#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg 交替踮脚：办公室运动示范 前脚掌踩稳。抬起一只脚跟，放下，再抬起另一只。最安静的有氧运动。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/movement-reminder-app#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg 交叉腿扭转：坐着做的办公桌小运动示范 一个30秒的坐姿动作，针对下背部、脊柱。来自 Wakeout 久坐提醒App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/movement-reminder-app#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg 前后光环：坐着做的办公桌小运动示范 一个30秒的坐姿动作，针对脖子、颈椎。来自 Wakeout 久坐提醒App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/movement-reminder-app#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg 手肘打鼓：坐着做的办公桌小运动示范 一个30秒的坐姿动作，针对肩膀、上背部。来自 Wakeout 久坐提醒App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/movement-reminder-app#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg 画个圆：坐着做的办公桌小运动示范 一个30秒的坐姿动作，针对眼部肌肉、屏幕疲劳。来自 Wakeout 久坐提醒App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/movement-reminder-app#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg 转体：坐着做的办公桌小运动示范 一个30秒的坐姿动作，针对核心、脊柱。来自 Wakeout 久坐提醒App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/movement-reminder-app#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg 凤凰展翅：坐着做的办公桌小运动示范 一个30秒的坐姿动作，针对活力、血液循环。来自 Wakeout 久坐提醒App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/movement-games#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics：Wakeout 的一款体感游戏 伸手、低头、闪躲、接住。目标会为你的手、头、膝盖和手肘亮起。用最快的速度碰到它们，低头躲过红色横杆，闪开迎面的墙。你每往后退一步，游戏就变得更大一点。 https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/movement-games#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders：Wakeout 的一款体感游戏 摆动身体来转向，向上出拳来开火。两门大炮，每只手臂一门。用头或髋部左右操控飞船，向上出拳开火，拳出得越快，火力越猛。一分钟，看你能清掉几波敌人。 https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/zh-hans/movement-games#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids：Wakeout 的一款体感游戏 激流划船：逆流而上，抢瓦特，躲石头。双手向上伸再往下拉，就是划桨。双臂一起划是直行，一只手划是转弯。抢到瓦特，躲开石头和浮木，在河水不讲节奏的时候，努力守住你自己的节奏。 https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/afternoon-energy-slump-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__circulation_heel_kicks.jpg 下午充電：辦公室運動影片示範 下午精神不濟？11 個站著做的提神運動，每個約 30 秒，附影片示範，不用器材。不必再來第二杯咖啡。 https://wakeout-assets.b-cdn.net/demos/afternoon_recharge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-to-do-on-a-plane https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/airplane__airplane_bounces.jpg 飛機上：辦公室運動影片示範 長途飛行坐到腿腫？50 個坐在飛機上就能做的運動，每個約 30 秒，附影片示範，不用器材。你的雙腿會感謝你。 https://wakeout-assets.b-cdn.net/demos/airplane.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/outdoor-movement-games-for-kids https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/animal__ape_hug.jpg 動物主題：辦公室運動影片示範 和孩子一起玩動物主題運動遊戲：36 種站立式動物動作，每個 30 秒附影片示範。 https://wakeout-assets.b-cdn.net/demos/animal.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/stress-relief-breathing-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/antiStressMovementsAndBreathing__alternating_arm_extension_breaths.jpg 舒壓運動與呼吸：辦公室運動影片示範 11 個站姿舒壓呼吸運動，每個約 30 秒並附影片示範。緩慢動作引領呼吸節奏，快速舒壓。 https://wakeout-assets.b-cdn.net/demos/antiStressMovementsAndBreathing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/upper-body-exercises-at-desk-stuck-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__alternating_arm_raises.jpg 只動手臂：辦公室運動影片示範 12 個坐著做的手臂運動，每個約 30 秒有影片示範。上班時就能做的無器材手臂訓練。 https://wakeout-assets.b-cdn.net/demos/armsOnly.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-strength-exercises-with-backpack https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/backpack__backback_left_arm_row.jpg 背包客：辦公室運動影片示範 用裝滿的背包當健身房，28 個背包加重運動：深蹲、划船、彎舉，各約 30 秒附影片。公車還會等。 https://wakeout-assets.b-cdn.net/demos/backpack.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-for-back-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__arm_up_bows.jpg 腰痠背痛：辦公室運動影片示範 16 個辦公室腰痠背痛伸展運動，一次鬆開整個背部。坐在桌前就能做，每個約 30 秒，附影片示範。 https://wakeout-assets.b-cdn.net/demos/backPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/balance-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/balanceTraining__airplane_balance_left.jpg 平衡訓練：辦公室運動影片示範 17 個站姿平衡訓練運動，每個約 30 秒，在家就能做，附影片示範，不需器材。 https://wakeout-assets.b-cdn.net/demos/balanceTraining.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/beach-workout-exercises-using-sand https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/beach__ab_run.jpg 海灘：辦公室運動影片示範 89 個海灘運動，利用沙地天然阻力，每個約 30 秒有影片示範，無需器材。 https://wakeout-assets.b-cdn.net/demos/beach.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/restless-energy-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_bounce_chaos__comfy_leg_raises.jpg 床上彈跳派對：辦公室運動影片示範 睡前腿停不下來？12 個在床邊做的彈跳動作，每個約 30 秒，附影片示範，把多餘的能量用掉。 https://wakeout-assets.b-cdn.net/demos/bed_bounce_chaos.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-bed-exercises-before-getting-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bedroom__arms_fell_asleep.jpg 臥室：辦公室運動影片示範 躺在床上穿著睡衣做晨間運動，78 個臥室運動，每個約 30 秒，附影片示範。鬧鐘可以再等一分鐘。 https://wakeout-assets.b-cdn.net/demos/bedroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/couples-stretching-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/bed_with_a_partner__airing_out.jpg 雙人床上：辦公室運動影片示範 39 個床上伴侶伸展運動，躺著進行，每個約 30 秒，有影片示範，無需道具。 https://wakeout-assets.b-cdn.net/demos/bedWithAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/body-scan-bedtime-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/body_scan_wind_down__heart_gratitude.jpg 身體掃描放鬆：辦公室運動影片示範 用感謝身體的身體掃描入睡：11 個坐著做的動作，每個約 30 秒，附影片示範，不用道具。 https://wakeout-assets.b-cdn.net/demos/body_scan_wind_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-for-long-car-rides-passenger https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/car__beat_the_seatbelt.jpg 車上：辦公室運動影片示範 長途車程乘客專用運動：52 個繫著安全帶就能做、各約 30 秒的坐著動作，含影片示範。 https://wakeout-assets.b-cdn.net/demos/car.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/chair-dancing-desk-break-fun https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/chairDancing__chicken_dance.jpg 椅子舞：辦公室運動影片示範 上班休息時間最好的運動，是你會期待的那一種：19 個椅子舞動作，每個約 30 秒，附影片示範，不用器材。 https://wakeout-assets.b-cdn.net/demos/chairDancing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/discreet-stretches-in-public-places https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffeeShop__alternating_shoulder_taps.jpg 咖啡館：辦公室運動影片示範 咖啡館辦公室伸展運動，62 個無聲坐著動作，每個約 30 秒，有影片示範。隔壁桌的人不會發現。 https://wakeout-assets.b-cdn.net/demos/coffeeShop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-coffee-tai-chi-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/coffee_tai_chi__circle_of_life.jpg 咖啡太極：辦公室運動影片示範 早晨咖啡太極：13 個緩慢站姿動作，各約 30 秒，有影片示範。溫和的平衡運動，手握咖啡杯。 https://wakeout-assets.b-cdn.net/demos/coffeeTaiChi.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/gentle-bedtime-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/comfy_tension_release__arched_back_breaths.jpg 舒適放鬆：辦公室運動影片示範 14 個坐在床上的溫和睡前伸展，每個約 30 秒有影片示範。放鬆頸肩背部，輕鬆入睡。 https://wakeout-assets.b-cdn.net/demos/comfyTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/confidence-boosting-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/confidence_booster__admint_mistakes.jpg 自信加油站：辦公室運動影片示範 20 個搭配肯定語的站姿動作，每個約 30 秒，附影片示範。面試或簡報前，先把自信找回來。 https://wakeout-assets.b-cdn.net/demos/confidence_booster.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/couch-stress-release-exercises-punching https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_tension_release__face_cushion.jpg 沙發解壓：辦公室運動影片示範 窩在沙發上捶抱枕紓壓：14 個動作，每個約 30 秒，附影片示範。盡情發洩，抱枕不會介意。 https://wakeout-assets.b-cdn.net/demos/couch_tension_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/post-binge-wind-down-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_to_bed_transition__third_eye_pressure_point.jpg 從沙發到床上：辦公室運動影片示範 追完劇卻睡不著？13 個放鬆臉部、眼睛和脖子的坐姿動作，附影片示範，不用器材。 https://wakeout-assets.b-cdn.net/demos/couch_to_bed_transition.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/couch-stretches-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_unwind__cushion_hugs.jpg 沙發放鬆：辦公室運動影片示範 14 個睡前沙發伸展動作，坐著搭配靠墊，有影片示範。電影結束後的溫暖睡前儀式。 https://wakeout-assets.b-cdn.net/demos/couch_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/wfh-exercises-with-laptop-on-lap https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_with_a_laptop__backward_laptop_lean.jpg 沙發加筆電：辦公室運動影片示範 在沙發上用筆電工作也能動：20 個坐著做的動作，每個約 30 秒，附影片示範。不用道具，筆電可以繼續放在腿上。 https://wakeout-assets.b-cdn.net/demos/couchLaptop.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/couch-flexibility-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/couch_stretch__diagonal_left_hand_to_floor.jpg 沙發伸展：辦公室運動影片示範 沙發是舒適的伸展站。18 個坐著伸展動作，每個約 30 秒，有影片示範。舒服的沙發伸展運動，不需瑜伽墊。 https://wakeout-assets.b-cdn.net/demos/couchStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/cushion-exercises-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg 抱枕遊戲：辦公室運動影片示範 18 個坐著玩抱枕的動作，每個約 30 秒，附影片示範。偷偷練到核心，玩得很開心。 https://wakeout-assets.b-cdn.net/demos/cushionFun.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/funny-dance-break-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/dad_moves__the_challenger.jpg 老爸舞步：辦公室運動影片示範 14 個好笑的老爸舞步，上班休息時跳，每個約 30 秒，附影片示範。完全不需要節奏感。 https://wakeout-assets.b-cdn.net/demos/dadMoves.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/desk-strength-workout-using-furniture https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/desk_pump__almost_stand_up.jpg 辦公桌肌力：辦公室運動影片示範 把辦公桌和椅子當成健身器材：12 個肌力動作，每個約 30 秒，附影片示範。 https://wakeout-assets.b-cdn.net/demos/deskPump.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-movement-for-depression https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/ease_depression__break_the_bonds.jpg 舒緩憂鬱情緒：辦公室運動影片示範 21 個溫柔的晨間動作，搭配鼓勵的話，每個約 30 秒，附影片示範，陪你度過沉重的早晨。 https://wakeout-assets.b-cdn.net/demos/easeDepression.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/self-tapping-wake-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/energySmacks__big_applause.jpg 能量拍拍：辦公室運動影片示範 13 個自我拍打喚醒運動，每個約 30 秒，站著做，有影片示範。下午快速提神，不用咖啡。 https://wakeout-assets.b-cdn.net/demos/energySmacks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/evening-breathing-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/evening_breathing_ritual__s_wave_breaths.jpg 晚間呼吸儀式：辦公室運動影片示範 13 個緩慢站姿呼吸運動幫助入睡，每個約 30 秒附影片示範。寧靜的睡前儀式，無需器材。 https://wakeout-assets.b-cdn.net/demos/evening_breathing_ritual.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/gentle-end-of-day-couch-stretches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eveningCouchRecovery__remember_who_you_are.jpg 晚間沙發舒緩：辦公室運動影片示範 晚間沙發舒緩運動：12 個坐著動作，每個約 30 秒，附影片示範。不用起身，找回自己的感覺。 https://wakeout-assets.b-cdn.net/demos/eveningCouchRecovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/eye-exercises-for-screen-fatigue https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__alternating_winks.jpg 眼睛疲勞：辦公室運動影片示範 盯螢幕盯到眼睛好累？19 個眼睛放鬆運動，每個約 30 秒，附影片示範，坐著站著都能做。讓眼睛放個小假。 https://wakeout-assets.b-cdn.net/demos/eyeStrain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/face-yoga-for-jaw-tension https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/face_yoga__aaah.jpg 臉部瑜伽：辦公室運動影片示範 臉部瑜伽舒緩下顎緊張，48 個動作搭配影片示範，每個約 30 秒。 https://wakeout-assets.b-cdn.net/demos/faceYoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-before-deep-work-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/flow_state_primer__intention_head_raises.jpg 進入心流：辦公室運動影片示範 用 14 組坐著運動為心流狀態做準備，每組約 30 秒並附影片示範。無需器材，專注力準時出現。 https://wakeout-assets.b-cdn.net/demos/flow_state_primer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-for-sore-feet-after-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/foot__air_foot_plank.jpg 腳部舒緩：辦公室運動影片示範 站了一整天腳好痠？脫掉鞋子，做 81 個舒緩腳底的動作，每個約 30 秒，附影片示範。 https://wakeout-assets.b-cdn.net/demos/foot.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/freestyle-seated-movement-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__fist_over_fist_reverse_circles.jpg 坐著隨意動：辦公室運動影片示範 14 個坐著運動，每個約 30 秒，有影片示範。無器材、無標準動作，就是自由的椅子運動。 https://wakeout-assets.b-cdn.net/demos/freeFlowSitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/freestyle-standing-movement-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowStanding__super_loose_arm_raises.jpg 站著隨意動：辦公室運動影片示範 12 個站著隨意動的動作，每個約 30 秒，附影片示範，不用器材。沒有固定套路，想怎麼動就怎麼動。 https://wakeout-assets.b-cdn.net/demos/freeFlowStanding.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/leg-cardio-exercises-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/fun_kicks__butt_kicks.jpg 有趣踢腿：辦公室運動影片示範 13 個站立踢腿運動，踢腿和跺步動作各約 30 秒，含影片示範，無需器材。來試試踢腿的樂趣吧。 https://wakeout-assets.b-cdn.net/demos/funKicks.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/retro-morning-cardio-aerobics https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/funrobics__applause_with_side_steps.jpg Funrobics：辦公室運動影片示範 Funrobics：80 年代復古有氧，13 個站著做的心肺動作，每個約 30 秒，附影片示範，不用器材。 https://wakeout-assets.b-cdn.net/demos/funrobics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/bedside-self-massage-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/goodnight_self_massage__thigh_double_hand_squeeze_right.jpg 晚安自我按摩：辦公室運動影片示範 睡前自我按摩，14 個輕鬆擠壓動作，每個約 30 秒，含影片示範。溫和自我按摩助眠。 https://wakeout-assets.b-cdn.net/demos/goodnight_self_massage.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/surrender-exercises-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/gravity_release__side_collapse_left.jpg 交給重力：辦公室運動影片示範 睡前感到疲憊卻精神奕奕？試試這 11 個緩慢坐姿運動，每個約 30 秒，有影片示範。讓重力幫助你放鬆。 https://wakeout-assets.b-cdn.net/demos/gravity_release.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-for-hand-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand__backward_finger_stretch.jpg 手部保健：辦公室運動影片示範 打字引起的手痛運動：37 組手指、拇指和腕部運動，每組約 30 秒附影片。鍵盤可以等等。 https://wakeout-assets.b-cdn.net/demos/hand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/hand-and-grip-strength-with-pen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hand_strength__center_pressure_left_thumb.jpg 手部力量：辦公室運動影片示範 只要一支筆就能練握力：24 個辦公桌前的動作，每個約 30 秒，坐著站著都能做，附影片示範。 https://wakeout-assets.b-cdn.net/demos/handStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-for-tight-hips-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/hipPain__ballerina_squats.jpg 髖部痠痛：辦公室運動影片示範 坐太久髖部卡卡的？15 個站著做的髖部伸展運動，舒緩久坐造成的髖關節痛，每個約 30 秒，附影片示範。 https://wakeout-assets.b-cdn.net/demos/hipPain.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/standing-desk-yoga-no-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office_basic_yoga__wide_twists.jpg 居家辦公基礎瑜伽：辦公室運動影片示範 穿著上班服在家辦公時做瑜伽：16 個溫和站姿動作，每個約 30 秒，有影片示範。 https://wakeout-assets.b-cdn.net/demos/home_office_basic_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/coffee-break-exercises-at-home-office https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/home_office__assisted_air_squat.jpg 咖啡時間：辦公室運動影片示範 把咖啡時間變成運動時間：101 個站著做的動作，每個約 30 秒，附影片示範，不用器材。上班休息的新點子，馬克杯可有可無。 https://wakeout-assets.b-cdn.net/demos/homeOffice.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/kitchen-exercises-while-cooking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen__back_kicks.jpg 廚房：辦公室運動影片示範 一邊煮飯一邊動：60 個廚房運動，從流理台伏地挺身到揮平底鍋，每個約 30 秒，附影片示範。義大利麵不會介意的。 https://wakeout-assets.b-cdn.net/demos/kitchen.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/short-exercises-while-waiting-in-kitchen https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kitchen_timer__backward_leg_raises.jpg 廚房計時器：辦公室運動影片示範 晚餐在烤箱裡？跟著 16 個站立運動邊煮飯邊動，每個約 30 秒有影片示範，無須器材。 https://wakeout-assets.b-cdn.net/demos/kitchen_timer.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-for-knee-pain-relief https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/kneePainRelief__alternating_leg_straightener.jpg 膝蓋舒緩：辦公室運動影片示範 用 16 個溫和站姿動作舒緩膝蓋，每個約 30 秒有影片示範。簡單的膝蓋舒緩居家運動。 https://wakeout-assets.b-cdn.net/demos/kneePainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/laundry-room-workout-improvised-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/laundry_room__detergent_swings.jpg 洗衣房：辦公室運動影片示範 洗衣房運動，12 個動作，用洗衣精瓶和籃子當重量，每個 30 秒，附影片。 https://wakeout-assets.b-cdn.net/demos/laundry_room.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/seated-leg-exercises-numb-legs-from-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__calf_raises.jpg 腿部喚醒：辦公室運動影片示範 坐到腿麻？15 個在辦公桌前坐著就能做的腿部運動，每個約 30 秒，附影片示範，開會時也能做。 https://wakeout-assets.b-cdn.net/demos/legActivator.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-couch-stretches-living-room https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/livingroom__air_blower.jpg 沙發：辦公室運動影片示範 86 個沙發坐著運動，每個約 30 秒有影片示範。初學者友善，看電視也能做。 https://wakeout-assets.b-cdn.net/demos/livingroom.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/discreet-office-lounge-exercises-between-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lounge__air_circles.jpg 休閒區：辦公室運動影片示範 在辦公室休閒區沙發上做的坐著運動：30 招低調動作，每招約 30 秒，附影片示範。沒人會發現。 https://wakeout-assets.b-cdn.net/demos/lounge.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/lower-back-strengthening-exercises-prevent-pain https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lowerBackStrength__air_dead_lifts.jpg 下背肌力：辦公室運動影片示範 13 個站著做的下背肌力動作，像揮高爾夫球桿一樣轉動，每個約 30 秒，附影片示範。 https://wakeout-assets.b-cdn.net/demos/lowerBackStrength.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/lower-back-pain-relief-exercises-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_tension_release__bent_left_leg_foot_reach.jpg 下背放鬆：辦公室運動影片示範 15 個坐著做的下背舒緩運動，每個約 30 秒，有影片示範。溫和伸展，無需器材。 https://wakeout-assets.b-cdn.net/demos/lowerBackTensionRelease.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-lower-back-warm-up-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/lower_back_warm_up__assisted_bow_hold.jpg 下背暖身：辦公室運動影片示範 12 個站姿下背暖身運動，每個約 30 秒含影片。溫和伸展，無需瑜伽墊，穿著睡衣也可做。 https://wakeout-assets.b-cdn.net/demos/lowerBackWarmUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/full-body-mobility-exercises-flexibility https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/mobilityRangeExtender__backward_moon_left.jpg 活動度延伸：辦公室運動影片示範 13 個站姿全身活動度伸展運動，各約 30 秒並附影片示範，針對髖部、脊椎和肩膀。輕鬆活動一下。 https://wakeout-assets.b-cdn.net/demos/mobilityRangeExtender.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-mobility-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_mobility__alternating_calf_raises.jpg 早晨活動度：辦公室運動影片示範 早上起床全身僵硬？32 個溫和的活動度動作，每個約 30 秒，附影片示範，慢慢喚醒關節。 https://wakeout-assets.b-cdn.net/demos/morning_mobility.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/motivational-morning-exercises-hard-days https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_motivation__another_day.jpg 早晨動力：辦公室運動影片示範 早上沒精神？試試這 22 個居家早晨運動，每個約 30 秒，搭配影片和激勵指導。 https://wakeout-assets.b-cdn.net/demos/morning_motivation.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-energy-boost-exercises-no-coffee https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morning_energy__archer_stretch.jpg 早晨活力：辦公室運動影片示範 穿著襪子做早晨活力運動：48 式站姿氣功瑜伽動作，每式約 30 秒含影片示範。自然提升精力，先動再喝咖啡。 https://wakeout-assets.b-cdn.net/demos/morningEnergy.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-flow-movement-after-waking https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningFlow__backward_circles.jpg 早晨流動：辦公室運動影片示範 12 個早晨流動運動，每個約 30 秒，有影片示範。站姿晨間運動，無計數、無壓力。 https://wakeout-assets.b-cdn.net/demos/morningFlow.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-qi-gong-routine https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/morningQiGong__calm_flight.jpg 早晨氣功：辦公室運動影片示範 14 個站式早晨氣功運動，每個約 30 秒，含影片示範。緩慢呼吸，溫和啟動新的一天。 https://wakeout-assets.b-cdn.net/demos/morningQiGong.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/neck-and-shoulder-exercises-for-desk-workers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_and_shoulders__arms_crossed_circles.jpg 脖子與肩膀：辦公室運動影片示範 25 組辦公室肩頸伸展運動，每組約 30 秒，有影片示範，無需器材。 https://wakeout-assets.b-cdn.net/demos/neckAndShoulders.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-for-neck-pain-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__4_point_head_movement.jpg 肩頸舒緩：辦公室運動影片示範 盯螢幕盯到脖子僵硬？14 個坐著就能做的脖子痠痛舒緩運動，每個約 30 秒，附影片示範，不用器材。 https://wakeout-assets.b-cdn.net/demos/neckRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/office-chair-workout-fun-desk-break https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/office_chair__180_with_left_leg.jpg 辦公椅：辦公室運動影片示範 把旋轉椅變成運動工具：28 個轉一轉、滑一滑的坐姿動作，每個約 30 秒，附影片示範。 https://wakeout-assets.b-cdn.net/demos/officeChair.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/couples-couch-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_couch__alternating_squats.jpg 雙人沙發：辦公室運動影片示範 試試雙人沙發運動，感覺像在玩耍，39 個站立伴侶運動搭配抱枕，每個約 30 秒，有影片。保證會笑。 https://wakeout-assets.b-cdn.net/demos/onTheCouch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-pajama-dance-wake-up https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pajamaDance__arm_swings.jpg 睡衣舞：辦公室運動影片示範 14 招睡衣舞蹈動作，每招約 30 秒，附影片示範。穿著睡衣，咖啡可選。 https://wakeout-assets.b-cdn.net/demos/pajamaDance.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/park-bench-exercises-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/park__180_squat.jpg 公園：辦公室運動影片示範 把公園長椅變成健身房：61 個站著做的運動，每個約 30 秒，附影片示範，不用器材。 https://wakeout-assets.b-cdn.net/demos/park.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/pillow-stretches-breathing-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_breathing_and_stretch__back_and_forth_pillow_circles.jpg 枕頭呼吸與伸展：辦公室運動影片示範 睡前 15 個坐姿枕頭伸展運動，搭配溫和呼吸練習。每個動作約 30 秒，附影片示範。 https://wakeout-assets.b-cdn.net/demos/pillow_breathing_and_stretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-pillow-exercises-in-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/pillow_wake_up__back_pillow_smacks.jpg 枕頭起床操：辦公室運動影片示範 拿起睡過的枕頭，14 個站姿早晨枕頭運動，每個約 30 秒有影片示範。喝咖啡前的輕鬆起床操。 https://wakeout-assets.b-cdn.net/demos/pillowWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/post-zoom-meeting-recovery-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/post_meeting_recovery__box_steps_to_recovery.jpg 會議後恢復：辦公室運動影片示範 Zoom 會議後用 13 個站姿運動搖掉疲勞，每個約 30 秒，有影片示範。下一個工作可以等一分鐘。 https://wakeout-assets.b-cdn.net/demos/post_meeting_recovery.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/focus-break-exercises-during-work https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/productivityBreak__arm_press.jpg 生產力休息時間（Francesco D'Alessio 推薦）：辦公室運動影片示範 辦公室專注力休息，18 個坐著運動，每個約 30 秒，有影片示範，重新開始工作。 https://wakeout-assets.b-cdn.net/demos/productivityBreak.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/anxiety-relief-exercises-morning https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/relieve_anxiety__abundant_air.jpg 舒緩焦慮：辦公室運動影片示範 21 個快速舒緩焦慮的運動，站姿進行，約 30 秒一個，有影片和靜心音頻引導。立即開始減輕焦慮。 https://wakeout-assets.b-cdn.net/demos/relieveAnxiety.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/back-pain-exercises-seated-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedBackPainRelief__arrow_bows.jpg 坐著舒緩腰痠背痛：辦公室運動影片示範 坐著做背部運動：14 個動作、每個約 30 秒、含影片示範。辦公室伸展運動，舒緩腰痠背痛，無需站起。 https://wakeout-assets.b-cdn.net/demos/seatedBackPainRelief.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/wake-up-exercises-sitting-on-bed-edge https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/seatedMobilityWakeUp__lower_back_wake_up_left.jpg 坐著活動度喚醒：辦公室運動影片示範 床邊坐著喚醒活動度，15 個溫和的坐著活動度動作，每個約 30 秒，附影片示範。準備好再站起來。 https://wakeout-assets.b-cdn.net/demos/seatedMobilityWakeUp.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/body-positive-morning-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/self_love__be_gentle_with_myself.jpg 好好愛自己：辦公室運動影片示範 20 個搭配肯定語的晨間動作，每個約 30 秒，附影片示範。用溫柔的話和動作，對自己好一點。 https://wakeout-assets.b-cdn.net/demos/selfLove.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-for-shoulder-pain-from-typing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__Backward_circles.jpg 肩膀伸展：辦公室運動影片示範 15 個坐著的肩膀伸展運動，每個約 30 秒並附影片示範。紓緩打字造成的肩膀痠痛。 https://wakeout-assets.b-cdn.net/demos/shoulderStretch.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/sit-to-stand-desk-transition-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sit_and_stand__floor_touch_to_standing_arm_raises.jpg 坐立交替：辦公室運動影片示範 試試 13 個坐立交替運動，每個約 30 秒有影片示範。讓你每次從椅子起身都成為快速有趣的運動。 https://wakeout-assets.b-cdn.net/demos/sitAndStand.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/seated-cardio-boxing-at-desk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_boxing__block_dodge.jpg 坐著打拳：辦公室運動影片示範 29 種坐著打拳運動，每個約 30 秒有影片示範。上班族的快速能量提升。 https://wakeout-assets.b-cdn.net/demos/sittingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/chair-pilates-for-core-strength https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sitting_pilates__alternating_calf_raises.jpg 坐著皮拉提斯：辦公室運動影片示範 用手毛巾做坐著皮拉提斯，32 組辦公室坐著運動，每組約 30 秒，含影片示範。 https://wakeout-assets.b-cdn.net/demos/sittingPilates.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/bedtime-stretches-wind-down-before-sleep https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sleep__asleep_hang.jpg 睡前放鬆：辦公室運動影片示範 用 36 個床邊或躺著做的溫柔伸展運動和緩慢呼吸為睡眠做準備，每個動作約 30 秒。穿著睡衣就能做。 https://wakeout-assets.b-cdn.net/demos/sleep.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/discreet-desk-exercises-nobody-notices https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_air_circles.jpg 腳底派對：辦公室運動影片示範 在桌子底下偷偷動：21 個坐著做的腳部運動，每個約 30 秒，附影片示範。桌面上的人完全看不出來。 https://wakeout-assets.b-cdn.net/demos/sneaky_feet_party.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/spinal-alignment-exercises-mat https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/spinalHealth__baby_pose.jpg 脊椎健康：辦公室運動影片示範 準備好墊子，做 12 個脊椎健康運動，每個約 30 秒並附影片示範。貓牛式、眼鏡蛇式等脊椎運動。 https://wakeout-assets.b-cdn.net/demos/spinalHealth.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/stair-workout-cardio-at-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/on_the_stairs__L_plank.jpg 樓梯：辦公室運動影片示範 41 個站姿樓梯運動，每個約 30 秒，包含影片示範。居家樓梯就是你的健身房。 https://wakeout-assets.b-cdn.net/demos/stairs.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/standing-boxing-workout-home https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_boxing__deep_dodge.jpg 站著打拳：辦公室運動影片示範 19 個站姿打拳練習，從刺拳到上勾拳，各約 30 秒含影片示範，無需拳套的居家拳擊訓練。 https://wakeout-assets.b-cdn.net/demos/standingBoxing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/standing-cushion-exercises-creative https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standingCushion__back_squat.jpg 站著加抱枕：辦公室運動影片示範 13 個站著玩抱枕的動作，每個約 30 秒，附影片示範。傳、拋、深蹲，把抱枕變成好玩的輕量道具。 https://wakeout-assets.b-cdn.net/demos/standingCushion.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/standing-desk-exercises-prevent-stiffness https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg 站立辦公桌：辦公室運動影片示範 39 個站立辦公桌運動，每個 30 秒搭配影片：小腿抬起、臀部轉圈、小弓步。你的雙腿會感謝你。 https://wakeout-assets.b-cdn.net/demos/standingDesk.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/intense-stress-release-exercises-before-bed https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/stress_unwind__overhead_sledgehammer.jpg 舒壓放鬆：辦公室運動影片示範 15 個睡前舒壓運動：拳擊、劈打、拍打，每個約 30 秒，有影片示範。然後放鬆入睡。 https://wakeout-assets.b-cdn.net/demos/stress_unwind.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/study-break-exercises-for-focus https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/study_helper__back_of_the_head_rub.jpg 讀書助手：辦公室運動影片示範 讀書讀到卡住？30 個坐著做的讀書休息運動，每個約 30 秒，附影片示範，不用工具，幫你找回專注。 https://wakeout-assets.b-cdn.net/demos/studyHelper.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/gentle-morning-exercises-bedside https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sunrise_in_nyc__day_start_toe_touches.jpg 紐約日出：辦公室運動影片示範 13 個在床邊站著做的晨間動作，每個約 30 秒，附影片示範，不用器材。還包括一個大大的哈欠。 https://wakeout-assets.b-cdn.net/demos/sunrise_in_nyc.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/shake-out-tension-exercises-restless-energy https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tension_release_shake_down__shoulder_raise_and_drop.jpg 放鬆震動操：辦公室運動影片示範 14 招全身抖動運動，每招約 30 秒，有影片示範，無需器材。睡前全身搖晃。 https://wakeout-assets.b-cdn.net/demos/tension_release_shake_down.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/study-break-strength-exercises-with-textbooks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/textbook__circles.jpg 教科書：辦公室運動影片示範 把厚重的課本當啞鈴：22 個坐著做的讀書休息運動，每個約 30 秒，附影片示範。 https://wakeout-assets.b-cdn.net/demos/textbook.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/tv-break-exercises-between-episodes https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/tv_break__knee_touches.jpg 電視休息時間：辦公室運動影片示範 兩集之間站起來動一動：15 個站姿動作，每個約 30 秒，附影片示範，只需要一個靠墊。 https://wakeout-assets.b-cdn.net/demos/tv_break.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/walking-exercises-rhythm-outdoor https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/happy_walk__360_steps.jpg 散步：辦公室運動影片示範 49 個讓散步更好玩的動作，每個約 30 秒，附影片示範，不用器材。把日常散步變成一場小遊戲。 https://wakeout-assets.b-cdn.net/demos/walking.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/seated-exercises-with-water-bottle-weights https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/water_bottles__aircraft_marshalling.jpg 寶特瓶：辦公室運動影片示範 用水瓶做辦公室運動，30 個坐姿動作鍛鍊手臂肩膀，每個約 30 秒，有影片示範。 https://wakeout-assets.b-cdn.net/demos/waterBottles.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/morning-water-bottle-strength-workout https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/withABottle__3_point_extensions.jpg 拿著水瓶：辦公室運動影片示範 拿一瓶裝滿的水，做 16 個站姿晨間運動，每個約 30 秒，附影片示範，讓你清醒又有活力。 https://wakeout-assets.b-cdn.net/demos/withABottle.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/picnic-couples-outdoor-exercises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/with_a_partner__3-level_fives.jpg 雙人野餐：辦公室運動影片示範 野餐時和伴侶一起動起來：110 種戶外雙人站立運動，擊掌到莎莎舞踏步，各 30 秒，附影片示範。 https://wakeout-assets.b-cdn.net/demos/withAPartner.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/beginner-wfh-exercises-gentle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_from_home_basics__wide_squat.jpg 居家上班基礎：辦公室運動影片示範 想要輕鬆開始運動嗎？試試 18 個溫和的居家上班運動，每個約 30 秒，有影片示範，無需器材。 https://wakeout-assets.b-cdn.net/demos/work_from_home_basics.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/desk-exercises-while-sitting https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__L-sit_arm_raises.jpg 辦公桌坐姿：辦公室運動影片示範 坐著做辦公室運動：93 組坐姿動作，每組約 30 秒，附影片示範。郵件之間就能做。 https://wakeout-assets.b-cdn.net/demos/work_sitting.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/desk-exercises-while-standing https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_standing__backward_leg_raises.jpg 辦公桌站姿：辦公室運動影片示範 70 種站立辦公桌運動，每個約 30 秒，附影片示範。只要你、你的辦公桌和椅子。 https://wakeout-assets.b-cdn.net/demos/work_standing.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/office-yoga-for-workplace https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_yoga__ambition.jpg 辦公室瑜伽：辦公室運動影片示範 上班族瑜伽：45 個站著就能做的瑜伽動作，每個 30 秒、有影片示範，無需瑜伽墊。 https://wakeout-assets.b-cdn.net/demos/work_yoga.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/exercises/exercises-between-zoom-meetings https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/zoom_meeting_fatigue__shoulder_back_rolls.jpg Zoom 會議疲勞：辦公室運動影片示範 開會開到累？14 個會議之間坐著做的運動，每個約 30 秒，附影片示範，不用器材，大多在鏡頭前幾乎看不出來。 https://wakeout-assets.b-cdn.net/demos/zoom_meeting_fatigue.mp4 30 yes no no 2026-04-17T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#armsOnly__uppercuts https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__uppercuts.jpg 上勾拳：辦公室運動示範 又小又快的上勾拳。拳頭舉到下巴的高度，朝天花板快速連續出拳。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__uppercuts.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg 朝天出拳：辦公室運動示範 手肘彎成 90 度往上抬，雙手舉高，擺出投降的 U 字形。現在快速往上出拳，像要在天花板上戳洞一樣。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__sky_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#armsOnly__elbow_turns https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__elbow_turns.jpg 手肘轉轉：辦公室運動示範 雙手放在胸前，手肘朝外。身體往前傾並轉動：一邊手肘朝地板，另一邊朝天空，然後換邊。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__elbow_turns.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#armsOnly__diver https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__diver.jpg 跳水選手：辦公室運動示範 身體往前傾，雙臂往前伸直，像準備跳進紅海一樣。把手臂拉回身體兩側，再跳一次。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__diver.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#armsOnly__happy_bends https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__happy_bends.jpg 開心側彎：辦公室運動示範 手臂一樣擺成朝天出拳的 U 字形。現在左右側彎，練練側腹。笑容是必備的。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/armsOnly__happy_bends.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg 頸後上舉：辦公室運動示範 雙手夾住抱枕。舉到頭頂，再彎曲手肘，把抱枕帶到頭後面。上去、往後、上去、往後。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__behind_back_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg 抱枕拍臉：辦公室運動示範 用抱枕拍自己的臉。快速、連續、光榮。午間提神沒有比這更好的了。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__face_smashers.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#cushionFun__straight_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__straight_raises.jpg 直臂上舉：辦公室運動示範 雙手夾住抱枕，手臂打直。把抱枕畫四分之一圓一路舉到頭頂，再放回來。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__straight_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#cushionFun__cushion_shake https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__cushion_shake.jpg 搖搖抱枕：辦公室運動示範 雙手夾住抱枕。用力搖它，像要把它搖醒一樣。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__cushion_shake.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#cushionFun__overhead_cushion_pass https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__overhead_cushion_pass.jpg 頭頂傳抱枕：辦公室運動示範 一隻手把抱枕斜斜地舉向天花板。放下來，從胸前傳過去，另一隻手接住，再往另一邊斜上方舉。看起來比實際上厲害。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/cushionFun__overhead_cushion_pass.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#work_sitting__the_hulk https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__the_hulk.jpg 浩克：辦公室運動示範 握拳。雙臂往後打開，直到肩胛骨碰在一起，胸口打開，深吸一口氣。然後拳頭和手肘往前畫圈，在中間碰在一起，全身每塊肌肉都用力夾緊。表情一定要兇。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__the_hulk.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#work_sitting__head_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__head_raises.jpg 抬頭低頭：辦公室運動示範 下巴貼近胸口，再一路往上抬，直到臉朝向天空。脖子上下兩個方向都做到最大範圍。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__head_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg 快拳：辦公室運動示範 直直往前出拳，小小的、快快的，跟著節奏走。重點是速度感。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__quick_punches.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg 聳肩到耳朵：辦公室運動示範 肩膀用力往上聳，聳到碰到耳朵。放下，再來一次。讓斜方肌徹底鬆開。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tall_shoulder_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg 桌邊三頭肌撐體：辦公室運動示範 雙手撐在辦公桌邊緣，人離桌子大約 60 公分，手臂打直。彎曲手肘讓身體往下，直到頭跟桌面差不多高，再推回來。真正的肌力訓練，不用去健身房。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/work_sitting__tricep_extensions.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg 左右甩手：辦公室運動示範 演唱會搖滾區的能量。雙手斜斜地往右甩，再斜斜地往左甩，節奏放鬆就好。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__side_to_side_throws.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg 水中跑步：辦公室運動示範 坐在椅子上，雙腳像在月球上或水裡一樣跑。慢慢的、飄飄的，好像沒有重力。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__underwater_run.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#freeFlowSitting__olympic_skier https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__olympic_skier.jpg 奧運滑雪選手：辦公室運動示範 手臂彎曲，手掌張開。雙腳往反方向動：手臂斜指向左邊時，腳就指向右邊。你的手肘、前臂和雙腿會擺成一個 X，然後快速換成另一邊的鏡像。要快。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__olympic_skier.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#freeFlowSitting__cavalette_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__cavalette_kicks.jpg 交叉小踢腿：辦公室運動示範 左腳往右前方交叉踢，右腳再往左前方交叉踢。偷偷摸摸的交叉小碎步。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__cavalette_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#freeFlowSitting__super_side_leans https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__super_side_leans.jpg 超級側傾：辦公室運動示範 一隻手臂從頭頂畫一道彩虹到另一側，另一隻手收在肚子前面。整個身體跟著一起傾斜。換邊。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/freeFlowSitting__super_side_leans.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#legActivator__front_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__front_kicks.jpg 前踢：辦公室運動示範 需要的話可以扶著椅子兩側。兩隻腳輪流往前踢：就是伸腿，但帶點態度。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__front_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#legActivator__swimmer_kicks https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__swimmer_kicks.jpg 游泳打水：辦公室運動示範 身體往後靠，或扶著椅子兩側。雙腿打直快速上下擺動，兩腳靠近。自由式打水，在椅子上。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__swimmer_kicks.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#legActivator__runs https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__runs.jpg 原地跑：辦公室運動示範 跑。原地跑。在你的椅子上跑。就這樣。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__runs.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#legActivator__foot_crosses https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__foot_crosses.jpg 雙腳交叉：辦公室運動示範 把腳交叉，再打開。小腿交叉成一個 X，然後解開。快速重複。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__foot_crosses.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#legActivator__inside_foot_taps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/legActivator__inside_foot_taps.jpg 內側拍腳：辦公室運動示範 抬起左膝，讓它往旁邊擺，讓左腳碰到右手。拍、拍。換另一邊。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/legActivator__inside_foot_taps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#sneaky_feet_party__two_foot_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__two_foot_flaps.jpg 雙腳拍拍：辦公室運動示範 抬起一隻腳，拍拍。換另一隻腳，拍拍。整個遊戲就是這樣。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__two_foot_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#sneaky_feet_party__mermaid_flaps https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__mermaid_flaps.jpg 美人魚擺尾：辦公室運動示範 雙腿併攏，雙腳併攏。像美人魚的尾巴一樣擺動。在桌子底下，沒人看得到。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__mermaid_flaps.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#sneaky_feet_party__opposing_semi_circles https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__opposing_semi_circles.jpg 反向半圓：辦公室運動示範 雙腳踩地。兩隻腳往相反方向各畫半個圓：一隻往前畫，一隻往後畫，在中間會合。偷偷做的髖部畫圈。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__opposing_semi_circles.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#sneaky_feet_party__foot_in_front https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__foot_in_front.jpg 前腳點點：辦公室運動示範 一隻腳踩到另一隻腳前面，用腳尖輕輕點地。換腳。在桌子底下，沒人會發現。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__foot_in_front.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/desk-exercises#sneaky_feet_party__alternating_calf_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/sneaky_feet_party__alternating_calf_raises.jpg 交替提踵：辦公室運動示範 前腳掌踩穩。抬起一邊腳跟，放下，再抬另一邊。最安靜的有氧運動。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sneaky_feet_party__alternating_calf_raises.mp4 30 yes no no 2026-04-18T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/movement-reminder-app#back_pain__cross_leg_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/back_pain__cross_leg_twist.jpg 翹腳轉體：坐著做的辦公室活動示範 30 秒的坐姿動作，針對下背、脊椎。來自 Wakeout 久坐提醒 App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/back_pain__cross_leg_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/movement-reminder-app#neck_relief__back_and_forth_halo https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/neck_relief__back_and_forth_halo.jpg 前後光環：坐著做的辦公室活動示範 30 秒的坐姿動作，針對脖子、頸椎。來自 Wakeout 久坐提醒 App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/neck_relief__back_and_forth_halo.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/movement-reminder-app#shoulderStretch__elbow_drums https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/shoulderStretch__elbow_drums.jpg 手肘打鼓：坐著做的辦公室活動示範 30 秒的坐姿動作，針對肩膀、上背。來自 Wakeout 久坐提醒 App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/shoulderStretch__elbow_drums.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/movement-reminder-app#eye_strain__draw_a_circle https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/eye_strain__draw_a_circle.jpg 畫個圓：坐著做的辦公室活動示範 30 秒的坐姿動作，針對眼部肌肉、螢幕疲勞。來自 Wakeout 久坐提醒 App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/eye_strain__draw_a_circle.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/movement-reminder-app#standing_desk__body_twist https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/standing_desk__body_twist.jpg 轉轉身體：坐著做的辦公室活動示範 30 秒的坐姿動作，針對核心、脊椎。來自 Wakeout 久坐提醒 App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/standing_desk__body_twist.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/movement-reminder-app#afternoon_recharge__phoenix_rising https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/afternoon_recharge__phoenix_rising.jpg 浴火鳳凰：坐著做的辦公室活動示範 30 秒的坐姿動作，針對活力、血液循環。來自 Wakeout 久坐提醒 App。 https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/afternoon_recharge__phoenix_rising.mp4 30 yes no no 2026-05-01T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/movement-games#catch-the-watts https://wakeout.app/images/games/wattrobics.jpg Wattrobics：Wakeout 體感運動遊戲 伸手、蹲低、閃躲、接住。目標會亮給你的手、頭、膝蓋和手肘。用最快的速度打中它們，蹲過紅色橫桿，閃開那面牆。你每往後退一步，遊戲就變得更大。 https://wakeout.app/videos/games/wattrobics.mp4 2 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/movement-games#alien-shooter https://wakeout.app/images/games/invaders.jpg Watt Invaders：Wakeout 體感運動遊戲 搖擺控制方向，往上出拳開火。兩門砲，一隻手臂一門。用頭或髖部操控太空船，往上出拳開火，拳出得越快，火力越猛。一分鐘內，能清掉幾波就清幾波。 https://wakeout.app/videos/games/invaders.mp4 3 yes no no 2026-09-16T00:00:00+00:00 Wakeout https://wakeout.app/zh-hant/movement-games#watt-rapids https://wakeout.app/images/games/rapids.jpg Watt Rapids：Wakeout 體感運動遊戲 逆流划船，抓住 Watts，閃開岩石。手往上伸再往下拉，就是在划船。雙臂一起是直走，單手划就是轉彎。抓住 Watts，閃開岩石和漂流木，在河流亂了節奏的時候，試著穩住你的節奏。 https://wakeout.app/videos/games/rapids.mp4 6 yes no no 2026-09-16T00:00:00+00:00 Wakeout