Workouts & programs

Every routine built for people who sit for a living.

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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

Fitness (5)

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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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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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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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45 minAdvanced

The Power Hour

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

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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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