Workouts & programs

Every routine built for people who sit for a living.

Strength and conditioning you can do at or near your desk

Hybrid Training

Mix of strength, cardio and mobility for the well-rounded desk athlete

From couch to 5K — building your running base around work life

Stretching & Mobility

Undo the damage of sitting — daily stretches and mobility work

Eating well when you sit all day — meal prep, snacks and energy tips

Focus, stress management and building a healthy work-life balance

Running (3)

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 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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30 minIntermediate

The Lunchbreak Run

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

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