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 The 3 pm energy crash at a standing desk, when coffee is too late but you need to come back to life. 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 Stuck in a coach seat on a long flight with no legroom and the seat-belt sign on. 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 Outdoors with kids who won't sit still and need a movement game disguised as play. 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 Anxious or wound up midday/evening, needs to standing-breathe through it without lying down. 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 Trapped at a desk on a call, can't move legs but needs upper-body blood flow. 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 Pre-commute morning with a packed backpack already nearby — turn it into a quick weight set. 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 Generalized back tightness from a long sitting day — both upper and lower back ache. 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 Wants to actively work on balance and proprioception, not just generic mobility. 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 On a beach in workout clothes, ready to use the sand for resistance. 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 Evening with restless energy, can't sit still but also can't go for a run — need to discharge. 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 Just woke up in bed, still in pajamas, hasn't gotten up yet. 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 In bed with a partner who also wants to move, looking for connection more than fitness. 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 Want a calm, gratitude-themed bedtime ritual rather than physical release. 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 Passenger on a long car ride with stiff legs and a seatbelt restricting movement. 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 Music is on, the user wants to break up work with something fun without leaving the chair. 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 Working in a public space (cafe, library) and needs to move without anyone noticing. 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 Holding morning coffee in the kitchen, wants gentle balance work without putting the cup down. 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 Sitting on the bed before sleep, neck and back stiff but wants gentle, not vigorous. 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 Morning, needs to walk into something hard (interview, presentation) and feel taller. 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 Evening on the couch, frustrated from the day, needs to physically punch something safely. 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 Just finished a binge-watch and brain is still buzzing, can't fall asleep. 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 After a movie, ready for sleep but body is alert — needs gentle cushion-cradling, not exertion. 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 Working from the couch with laptop literally still on lap, can't put it down. 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 On the couch but the laptop is set aside — wants to use the couch as a flexible stretch station. 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 Has a cushion in reach midday and wants playful seated movement with a prop. 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 Wants a laugh-out-loud dance break that nobody would call exercise. 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 Wants to use the desk and chair as gym equipment for a real strength burst. 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 Heavy, low-mood morning — needs movement paired with mental-health support to get out of bed. 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 Needs an immediate jolt of alertness — like a slap in the face but a routine you can stand behind. 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 Standing in the living room before bed, needs to wind down without disturbing a sleeping partner. 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 End of a long day, already on the couch, body feels battered and needs gentle reclaim. 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 Eyes burn from hours of screen time, needs targeted eye-muscle relief. 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 Facial tension from clenching/screen time, or wants to tone face muscles. 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 About to start deep work and wants to prime the brain for focus, not just relieve tension. 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 Feet ache from a day of standing/walking and need self-massage and stretches. 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 Wants to move but doesn't want a structured routine — just permission to flail in a chair. 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 Standing and wants to move freely without following a routine. 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 Legs feel sluggish and need a playful cardio burst, standing. 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 Morning needs an upbeat retro cardio start with a smile. 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 Bedside, partner already asleep, wants quiet hands-on muscle release before sleeping. 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 before bed, wants permission to fully drop and surrender. 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 Hands and wrists ache from typing or phone use — wants mobility, not strength. 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 Wants to actively build grip and finger strength using a pen as a tool. 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 Hips locked up from sitting too long, needs targeted hip mobility standing. 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 Wants gentle standing yoga at the desk without a mat or changing clothes. 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 Coffee break at the home office, wants a substantial movement set using whatever's around. 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 Cooking or in the kitchen, has counters and cabinets to use as props. 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 is in the oven, has 5–15 minutes to fill while standing in the kitchen. 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 Knees ache (post-run, post-stand, morning stiffness) and need gentle joint mobility. 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 Doing laundry and has detergent bottles + baskets to use as weights. 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 Legs going numb from sitting too long at desk, needs seated leg circulation. 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 Hanging out on the couch in the morning, wants playful seated movement (largest seated pack). 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 In an office lounge between meetings, wants discreet movement before the next call. 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 Wants to PREVENT future back pain by strengthening the lower back, not relieve current pain. 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 Lower back is killing them after hours of sitting — need relief without leaving the chair. 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 Morning, lower back is stiff, wants to wake it up gently before the day. 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 Feels generally tight all over and wants to expand range of motion in multiple joints. 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 Wakes up stiff from a sedentary lifestyle, wants gentle morning joint mobility. 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, needs movement paired with motivational guidance to get going. 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, wants a coffee-free natural energy boost via qi gong/yoga. 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 Just out of bed, wants hypnotic flowing movement to gently activate body and mind. 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 Wants a traditional qi gong practice specifically, in the morning. 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 General neck/shoulder tightness from typical desk life — preventive, not acute pain. 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 Acute neck pain RIGHT NOW — neck is killing them, can't turn their head, immediate relief needed. 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 Bored at the desk, wants to play with the office chair as a fitness toy. 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 On the couch with a partner, wants partnered movement (standing). 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 Just out of bed, wants an upbeat dance break in pajamas to wake up smiling. 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 Outdoors at a park, has a bench and open space. 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 Bed edge before sleep, wants to combine breathing with gentle pillow stretching. 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 Just out of bed, pillow still in hand, wants morning resistance work. 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 Just got off a draining Zoom call, brain feels weighted, needs to shake it off. 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 Mid-task focus dip, wants a gentle desk break to keep momentum without losing flow. 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 Anxious morning, needs movement therapy with calming audio guidance. 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 Back pain mid-workday, can't stand up (call, busy desk), needs in-chair relief only. 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 Just woke up, sitting on the bed edge, not ready to stand yet — needs joint priming. 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 Tough morning emotionally, needs body-positive affirmations layered into movement. 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 Shoulders specifically (not neck) ache from typing, mouse, or phone. 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 Has both a sitting and standing setup and wants to use the transition itself as the workout. 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 Energy crash mid-work, needs cardio at the desk without standing up. 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 Wants core/posture work using a towel as resistance, in a chair. 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 About to go to sleep, wants the broadest pre-sleep stretching/breathing pack. 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 Midday slump in an open-office or cafe, needs energy without anyone seeing them move. 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 Has a mat and wants serious spinal alignment work (cat/cow, cobra), not chair stretches. 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 Has a staircase available and wants to use it as cardio/strength equipment. 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 Wants to throw real punches standing — energy boost + confidence + stress release combo. 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 Has a cushion in reach and wants creative standing resistance work. 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 Standing at a standing desk too long, getting stiff and needs movement to stay sharp. 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 Stress has built up to the point that gentle stretching won't cut it — needs to physically purge. 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 In a study session, brain is fading, needs a break that supports cognition. 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 Just got out of bed, standing in the bedroom, wants gentle natural energy without a routine. 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 Restless night-time energy, can't name what's wrong, needs to shake it out before bed. 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 Studying with heavy textbooks within reach — turn them into weights for a study break. 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 Watching TV, needs to stand up between episodes to break the couch trap. 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 On a walk, wants to add rhythm and movement variety to make it more engaging. 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 At desk with a full water bottle nearby — turn it into seated dumbbells. 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 Standing at home in the morning with a water bottle, wants a full strength + cardio session. 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 On an outdoor picnic with a partner, wants playful active movement together. 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 Beginner who hasn't moved much, wants gentle confidence-building activity. 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 Generic seated desk movement — when no specific complaint surfaces but user wants to combat sitting. 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 Generic standing desk movement — broad pack for energy and focus while standing at a desk. 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 At the office, wants yoga principles adapted to office clothes and space. 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 BETWEEN back-to-back Zoom calls, can't stand up and can't be off-camera obviously. 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-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. Puños a la altura de la barbilla y golpea el techo con impulsos 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/es/ejercicios-en-la-oficina#armsOnly__sky_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/armsOnly__sky_punches.jpg Puñetazos al cielo: demostración de ejercicio en la oficina Codos arriba a 90°, manos en alto, con los brazos en forma de U. 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. Sonreír es obligatorio. 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/es/ejercicios-en-la-oficina#cushionFun__behind_back_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__behind_back_raises.jpg Elevaciones tras la cabeza: demostración de ejercicio en la oficina Cojín entre las manos. Súbelo por encima de la cabeza, dobla los codos y llévalo detrás de la nuca. Arriba, atrás, arriba, 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/es/ejercicios-en-la-oficina#cushionFun__face_smashers https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/cushionFun__face_smashers.jpg Cojinazos a la cara: demostración de ejercicio en la oficina Date en la cara con el cojín, rápido, una y otra vez, con todo tu esplendor. 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. Todo el recorrido del cuello, en las dos direcciones. 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/es/ejercicios-en-la-oficina#work_sitting__quick_punches https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__quick_punches.jpg Puñetazos rápidos: demostración de ejercicio en la oficina Golpea recto hacia delante con golpes pequeños, rápidos y con ritmo. Aquí manda el 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/es/ejercicios-en-la-oficina#work_sitting__tall_shoulder_raises https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tall_shoulder_raises.jpg Hombros a las orejas: demostración de ejercicio en la oficina Sube los hombros hasta que te toquen las orejas, suéltalos y repite. Un buen desahogo para los trapecios. 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/es/ejercicios-en-la-oficina#work_sitting__tricep_extensions https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/work_sitting__tricep_extensions.jpg Extensiones de tríceps: demostración de ejercicio en la oficina Las dos manos en el borde del escritorio, a unos 60 cm, con los brazos rectos. Deja caer el cuerpo doblando los codos hasta que la cabeza quede a la altura de la mesa y vuelve a empujar hacia arriba. Fuerza de verdad, sin gimnasio. 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/es/ejercicios-en-la-oficina#freeFlowSitting__side_to_side_throws https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__side_to_side_throws.jpg Lanzamientos de lado a lado: demostración de ejercicio en la oficina Energía de concierto. Las dos manos se balancean en diagonal hacia la derecha y luego hacia la izquierda, con un ritmo suelto. 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/es/ejercicios-en-la-oficina#freeFlowSitting__underwater_run https://s3.amazonaws.com/wakeout.assets.production/workout/images/standard/0/freeFlowSitting__underwater_run.jpg Carrera bajo el agua: demostración de ejercicio en la oficina Sentado en la silla, corre con las piernas como si estuvieras en la Luna o bajo el agua. 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-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-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-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-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/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/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/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 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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 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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/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