Desk Break
Six weeks of five-minute breaks you can take in the clothes you are wearing. Nothing goes near the floor.
- Weeks
- 3 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
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Quadriceps · Chest · Middle back · Calves · Hamstrings · Shoulders · Abdominals · Abductors · Neck · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A wall and enough room to put your arms out. No mat — nothing here gets on the floor. Train 5 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Desk Break” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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.