Home - WHW

Our mission is to bring you a daily blend of exercise, meditation, stretching, and cardio designed to fit seamlessly into both your home and office lifestyle.

Exercise of the day: Forearm Curl

Forearm Curls

October 27, 2026 Weights, Bands, or Body Weight

Exercise: Forearm curls How: (Resistance Bands) Anchor the band under your feet or at the bottom of a door, gripping the band with an underhand/ palms up grip to perform forearm curls. • Flex your...

Meditation and Mindfulness examples

box breathing

shoulder rolls

chest opener stretch

alternate nostril breathing

Slow Inhale

Micro Pause

WHW Exercises

WHW Exercises

WHW Exercises

diaphragmatic breathing

alternate nostril breathing

paced breathing

4 7 8 breathing

equal breathing

counting breath

Optional Product ideas:

Exercise Mat | Smart Watch | Yoga Pants

Stretching examples

standing hamstring stretch

shoulder rolls

chest opener stretch

side leg lift

calf stretch

WHW Exercises

WHW Exercises

WHW Exercises

WHW Exercises

WHW Exercises

WHW Exercises

WHW Exercises

Optional Product ideas:

Exercise Mat | Smart Watch | Yoga Pants

Weights, Bands or Body Weight examples

seated dumbbell curl

banded rows

side leg lift

seated shoulder press

WHW Exercises

WHW Exercises

WHW Exercises

WHW Exercises

WHW Exercises

Ankle Cirles

WHW Exercises

WHW Exercises

WHW Exercises

WHW Exercises

WHW Exercises

Optional Product ideas:

Exercise Mat | Smart Watch | Yoga Pants | Resistance Bands | Weights

Cardio examples

march in place

toe taps

WHW Exercises

WHW Exercises

WHW Exercises

march in place

high knee lift

quick march step

Optional Product ideas:

Exercise Mat | Smart Watch | Yoga Pants

Subscribe for our daily email

Individual Subscription

Need inspiration for staying active at work or at home? Subscribe to receive a daily exercise plan featuring meditation, stretching, weights or resistance band exercises, and cardio workouts that fit easily into your day.

Corporate Subscription

Do you manage your company’s wellness group or program? Subscribe and we will provide you daily exercises (M-F) that you can distribute internally within your business via email, Teams, webex etc. We will add your company or wellness logo. We can also personalize your daily exercise characters to align with your employee demographics

1 +

Individual
Subscribers

0 +

Corporate
Subscribers

0 +

Exercises in
the queue

0

Reviews

It has to be said....

Your Safety

The exercises provided by Work and Home Wellness are intended for general fitness and wellbeing purposes and are designed to be suitable for both workplace and home environments.

Safety is of paramount importance. Before participating in any exercise, you are responsible for assessing whether the activity is appropriate for your individual fitness level, physical condition, work or home environment, and clothing or footwear.

If at any time you believe an exercise is unsuitable, unsafe, or causes discomfort, pain, dizziness, or any other adverse symptoms, stop immediately and discontinue participation.
Work and Home Wellness accepts no liability for any injury, loss, or damage arising from participation in these exercises. By taking part, you acknowledge that you do so voluntarily and at your own risk.

If you have any concerns regarding your health, medical condition, or ability to participate safely, consult a qualified healthcare professional, physician, or fitness specialist before commencing any exercise program.