Desk Break
Six weeks of five-minute breaks you can take in the clothes you are wearing. Nothing goes near the floor.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 5
- Level
- Beginner
- Gear
- A wall and enough room to put your arms out. No mat — nothing here gets on the floor.
The sessions Five days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Neck and Shoulders
- Side Neck Stretch 2 × 20 sec each side
- Arm Circles 2 × 20 sec each way
- Chest Opener 2 × 20 sec
- Upper Back Reach 2 × 30 sec
Gentle is the whole point at the neck — the weight of your hand, never a pull. Stand up for all four.
Day 2 Back
- Standing Twist 2 × 20 sec each side
- Standing Side Bend 2 × 20 sec each side
- Standing Toe Touch 2 × 30 sec
- Chest Opener 1 × 30 sec
Bend your knees a little on the toe touch and let your head hang. Nothing here is a test of how far you reach.
Day 3 Hips
- Hip Circles 2 × 8 each way, each leg
- Standing Hip Flexor Stretch 2 × 30 sec each side
- Walking Lunge 2 × 8 slow steps
- Bodyweight Squat 2 × 10 slow reps
The lunges and squats are stretches today, not exercise — slow, and only as deep as is comfortable.
Day 4 Arms and Chest
- Overhead Triceps Stretch 2 × 30 sec each side
- Chest Opener 2 × 20 sec
- Arm Circles 2 × 20 sec each way
- Upper Back Reach 2 × 30 sec
Elbows back and shoulder blades together on the chest opener. If your desk has a doorway near it, use the frame.
Day 5 Legs and Feet
- Wall Calf Stretch 2 × 30 sec each side
- Ankle Circles 2 × 8 each way, each foot
- Standing Toe Touch 2 × 30 sec
- Bodyweight Squat 2 × 10 slow reps
Hold the edge of the desk for the ankle circles. Heel flat on the wall stretch — that is the whole thing.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.