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