Workouts & programs

Every routine built for people who sit for a living.

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The 10-Minute Office Reset
Three moves that undo an entire morning of sitting. No equipment needed.
Try it now →
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Fitness
Strength and conditioning you can do at or near your desk
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Hybrid Training
Mix of strength, cardio and mobility for the well-rounded desk athlete
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Running
From couch to 5K — building your running base around work life
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Stretching & Mobility
Undo the damage of sitting — daily stretches and mobility work
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Nutrition
Eating well when you sit all day — meal prep, snacks and energy tips
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Mental Health
Focus, stress management and building a healthy work-life balance

All Workouts (21)

2 minBeginner

The Standing Calf & Ankle Pump

A 2-minute routine to get blood moving back through legs that have gone numb from sitting.

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5 minBeginner

The Neck & Jaw Release

A 5-minute routine to release the neck strain and jaw tension that build up from hours of screens, phones included.

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4 minBeginner

The Box Breathing Reset

A 4-minute breathing routine to shift your body out of stress mode before it derails your afternoon.

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6 minBeginner

The Core Wake-Up

A 6-minute routine to reactivate the deep core muscles that stay switched off after a week (or weekend) of sitting.

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5 minBeginner

The Wrist & Forearm Reset

A quick routine to release the tension typing and mouse use build up in your wrists and forearms.

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5 minBeginner

The Commute Decompression

A 5-minute routine to do the moment you get home, so commute stress doesn't bleed into your evening.

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10 minBeginner

Standing Desk Starter

A gradual routine for easing into a standing desk without your legs and back rebelling on day one.

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5 minBeginner

20-20-20 Eye & Neck Reset

A 5-minute break for the eye strain and neck tension that build up from hours of monitor time.

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25 minIntermediate

Couch to Desk 5K: Week Four

The next stage of the beginner running plan — longer run intervals, real progress.

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20 minIntermediate

Desk Strength Circuit

The real bridge between Desk Strength Basics and The Power Hour — more volume, still no gym.

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20 minBeginner

Couch to Desk 5K: Week One

A true beginner running plan for desk workers who haven't run consistently in years.

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5 minBeginner

Wrist & Forearm Relief

A 5-minute routine to undo the strain from hours of typing and mouse use.

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10 minBeginner

The Mood Boost

A short, real workout built around the mental health benefits of movement — not just the physical ones.

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5 minBeginner

The 5-Minute Focus Reset

A quick breathing and body-scan routine to reset your focus between meetings.

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45 minAdvanced

The Power Hour

A serious full-body strength circuit for desk athletes who have outgrown the basics.

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30 minIntermediate

The Lunchbreak Run

A simple running plan you can fit into a 45-minute lunch break.

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8 minBeginner

Hip Flexor Fix

The #1 stretch routine for anyone who sits more than 4 hours a day.

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10 minBeginner

The 10-Minute Office Reset

Three moves that undo an entire morning of sitting. No equipment needed.

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15 minBeginner

Desk Strength Basics

Build real strength with nothing but your bodyweight and a sturdy desk.

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5 min readAll levels

Sunday Meal Prep for Desk Workers

Eat clean all week without thinking about it. A simple system that works.

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30 minIntermediate

Hybrid 30

Strength + cardio in 30 minutes — the desk athlete’s go-to full body session.

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