Free Guide: The 7-Minute Desk Reset

Free. Fourteen pages. No equipment, no floor space, no gym.

You sit for a living. By the afternoon your neck aches, your lower back is tight, and your hips feel like they have set in position. You already know you should move more. What you do not have is a short, specific routine that fits into a normal working day and does not require a decision every morning.

This is that routine. Seven blocks, sixty seconds each, done standing beside your desk in normal clothes.

What is inside

• The complete 7-minute routine — all seven blocks with timing, dose and the most common mistake for each
• A one-page summary table you can print or photograph
• A 90-second version for days when seven minutes is not realistic
• The habit-anchor system that decides whether you are still doing this in week three
• Troubleshooting for the five things that actually go wrong
• A printable 14-day tracker
• A clear red-flag list: when this is the wrong tool and you need a doctor instead

The idea behind it

Sitting is not the problem. Sitting still is. Most people try to undo eight hours of stillness with one long stretch in the evening, and wonder why nothing changes. This routine interrupts the stillness instead — and asks the muscles that switched off during the day to switch back on. That is why every block pairs a position change with something activating.

Who this is for

• Office workers, drivers, students — anyone sitting several hours a day
• Complete beginners. No fitness background, no equipment, no floor work
• People who have bought mobility programmes before and never finished them

Who this is not for

If you are in acute pain right now, this is the wrong starting point — get it looked at first. If you already train regularly and move well, this will feel too easy. This is general movement guidance, not treatment or diagnosis. The guide contains a full red-flag list; if any of it applies to you, see a doctor before starting.

Who wrote it

I have worked in the fitness industry since 2019 — on the gym floor, as a class instructor and as a personal trainer, with contact to several thousand members. I hold five German trainer licences, including Medizinisches Fitnesstraining A-Lizenz and Rückentrainer A-Lizenz, which cover exactly this area. A trainer licence is not a medical qualification, and I say so plainly inside the guide.

How to get it

Add it to your cart and check out — the total is zero, and there is no shipping step. The download link arrives by email within seconds. You will also get occasional emails with practical movement tips; one click unsubscribes.