01
They ignore your actual day
Standard gym routines assume you have an hour to train. They do not account for back-to-back video calls or a desk setup that locks your hips in one position.
For remote workers: Posture work that fits between your video calls.
Get a work from home workout plan that puts back the movement your commute took away. Your AI coach programs sitting-reversal strength, screen-break resets, and standing-desk transitions.
RemoteWorker Wellness is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 5
- per session
- 10–45min
- meals a day
- 4
- between deloads
- 4wk
RemoteWorker Wellness your coach · online
Today · Monday
Lower Body and Posterior Chain
10–45 min · from your plan
You: I have back-to-back calls until five today and cannot do the 30-minute lunch core session.
Your coach: Done. Your lunch core session moves to Saturday. Today, keep it to a two-minute walk as each call ends.
Plan updated · confirmed in chat
The problem
Why standard programs fail remote workers
02
They skip the micro-movements
Lifting weights is great, but it does not fix the eight hours you spend staring at a screen. You need dedicated neck, spine, and eye resets throughout the day.
03
The kitchen is too close
Working ten feet from your pantry makes standard meal plans fall apart. Generic diets do not structure your eating windows to keep you away from your desk.
The method
How your coach rebuilds your movement
01
Sitting-reversal strength
Twice a week you train the posterior chain and upper back with rows, hinges and bridges, using dumbbells, a band or bodyweight, to counter hours in a chair.
RuleWork to the top of each rep range, then add weight.
02
Mid-day movement breaks
You need movement between video calls. Short sessions target your neck, thoracic spine, wrists, and feet to break up static postures.
RulePrograms 10 to 45 minute sessions to fit between your calls.
03
Kitchen-fresh eating
Working steps away from the fridge needs structure. The plan schedules a real lunch away from the desk and a planned 3 pm snack in place of the fridge raid.
RuleFour meals a day, with lunch eaten away from the desk.
04
Adapting to work stress
Your schedule dictates your training. In a deadline crunch or a travel week, tell your coach in chat and it lightens or shortens those sessions.
RuleCrunch or trip: tell your coach and it lightens those sessions.
Your week
A typical week of remote wellness
Micro-breaks and standing-desk transitions are written into the week. Ask your coach in chat to move a session around your calls.
- Mon: Lower Body and Posterior Chain(Train)
- Tue: Neck, T-Spine and Eyes(Train)
- Wed: Upper Push-Pull(Train)
- Thu: Hips, Wrists and Feet(Train)
- Fri: Lunch Density and Core(Train)
- Sat: Long Walk or Bike(Active)
- Sun: Kitchen Prep and Mobility 10(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Full-time remote workers on video calls most of the day.
- Hybrid employees splitting time between the kitchen table and the office.
- Digital nomads training with whatever equipment their Airbnb has.
Pick another coach if
- Anyone with radiating arm or leg pain who has not cleared training with a clinician.
- People looking for a standard five-day bodybuilding split.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. RemoteWorker Wellness writes your first plan before you sign in. Month to month; cancel in a tap.
RemoteWorker Wellness
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
What if I have to travel for work?
Switch travel days to the Nomad Day menu in the app, and use the backpack, table-edge or band versions written into many exercise cues. Ask your coach in chat to move a session around flights.
How much equipment do I need?
Dumbbells and a resistance band cover most sessions. Many cues add a backpack, table-edge or band version, and your coach swaps anything you lack when you ask in chat.
Do I need a standing desk?
No. Tuesday's standing-desk transition is there if you have one. Without one, do its calf raises and weight shifts whenever you stand up between calls.
How does it know I am tired from work?
The coach reads your sleep and resting heart rate from Apple Health or Health Connect. If fatigue stays above a 7 for three days, it schedules a deload.
I eat near my desk. How does nutrition work?
Your coach sets a daily protein target scaled to your bodyweight and four meals a day, with lunch away from the desk and a planned 3 pm snack instead of a fridge raid.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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