Achilles

Example · For long days sitting

Starts from the goal Get stronger

Undo the sitting.

Five-minute breaks at your desk and short workouts that fit around a working week.

  • 3 workouts a week
  • 25 minutes each
  • Breaks at the office

A week like yours

One movement break a day, picked for where you are: home, the office, or out.

Workout of the planLogged by youMovement break, daily

Inside one session

Each exercise comes with its dose and the reason it is there.

Movement break

5 min · 3 movements · Office
At your desk
Chair-back extension1 × 8Bends your upper back the other way after hours leaning in.
Standing hip flexor stretch30 s / sideOpens the front of the hips that sitting keeps short.
Wall slides1 × 10Gets the shoulder blades moving again.

Where you should feel it

Ask your coach

About your plan and your logs, or anything the research can answer.

Your coach

Tap a question

My neck is stiff
Let us get it moving. Three things at your desk: chin tucks, an extension over the chair back and wall slides. About four minutes. I can add them to today’s movement break.

Why it fits

  • Breaks for where you are

    Home, office or out: the day’s movement break is picked to fit the place.

  • Fits a lunch break

    Tell it you have 25 minutes and the workouts are built to that length.

  • Weeks, not streaks

    Progress counts weeks on target. A missed day never breaks anything.

Your plan starts with a few questions.

In Achilles you pick Get stronger, then tell it your days, your kit and how you move today.

See how it works

Read more: Desk workers: what sitting does and what to do about it