Train between gaming sessions
Gamer workouts for every respawn.
Respawn timers, queues, loading screens. A session is full of short waits. Spend them moving, with kit that fits next to your keyboard.
Your downtime, timed
Every wait is a window.
Australia's physical activity guidelines say to minimise and break up long periods of sitting. Most games already give you the breaks.
- 0:15RespawnStand up and do ten squats before the timer ends.
- 1:00Loading screenOpen and close your hands, stretch your wrists, squeeze the grip.
- 5:00QueueOne AMRAP: band squats, pull-aparts and desk push-ups.
- 10:00AFKA full circuit, or a slow stretch over the ball.
Source: Australia's Physical Activity and Sedentary Behaviour Guidelines, adults 18 to 64, health.gov.au.
Pick your class
Pick a main. Train all three.
Three ways to train, named after roles you already know. Most players need a bit of each.
Starter loadout
Band, tube and grip, $68.97.
Enough for the respawn, loading screen and queue routines. Fits in a desk drawer.
See the queue routine
Five minutes until we respawn. Shall we?
The film, 30 seconds
Queue routine
Five-minute AMRAP.
As many rounds as you can before the match loads. Count your rounds and beat the number next queue. Move quickly, but keep every rep under control.
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Band squat12 reps
Microband just above the knees. Sit back as if into your chair and push your knees out against the band.
Microband Medium
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Side step10 each way
Stay in a quarter squat with the band on and step side to side without letting your knees cave in.
Microband Medium
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Pull-apart12 reps
Hold the handles at shoulder height, arms long, and pull until your chest opens. Control it back.
Powertube+ Light
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Tube curl12 reps
Stand on the middle of the tube, elbows by your sides, and curl the handles up to your shoulders.
Powertube+ Light
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Desk push-up10 reps
Hands on the edge of a solid desk, never your chair. Lower your chest to the edge and press away.
Your desk
A general routine for healthy adults. Choose a level that lets you finish every rep with control, and stop if anything hurts. More routines for your gear in the PTP app.
Seen in the film
Kit that lives next to your keyboard.
Everything in the film fits on a desk, in a drawer or over the back of a chair.
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Microband
A flat latex loop for squats and side steps. Five levels, colour-coded.
Shop Microbands -
Microband X
The fabric version of the mini band, for squats, bridges and side steps.
Shop Microband X -
Powertubes
Clip on a handle or an ankle strap, anchor to the door, and there is a cable machine behind your chair.
Shop Powertubes -
Coreball
Stretch over it after a session, or sit on it for a few hip circles between matches.
Shop the Coreball
After the last match
Cooldown.
Ten slow minutes for the parts that did the most work: hands, wrists, back and hips. Breathe out into every stretch.
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Back stretch over the ball60 sec
Sit on the Coreball, walk your feet forward and lie back over it with your arms crossed. Let your upper back open.
Coreball 55 cm
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Hip circles60 sec
Sit tall on the ball and draw slow circles with your hips, then change direction.
Coreball 55 cm
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Wrist stretch30 sec each way
Arm straight, palm up, and gently draw your fingers back. Then palm down, fingers towards the floor.
No kit -
Grip squeeze2 x 15 each hand
Soft loop, slow squeezes, then spread your fingers wide between sets.
Hand Grip Loops
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Forearm release60 sec each arm
Forearm on the desk, trigger ball underneath, and roll slowly from wrist to elbow.
Trigger Balls Combo
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Doorway chest stretch30 sec each side
Forearm on the door frame, elbow at shoulder height, and step through until your chest opens.
A doorway
Stretch to mild tension, never pain. If your wrists, hands or back hurt during or after play, see a physio.
PTP Training App
Kit that keeps score.
The Smart Rope and Smart Hand Grip Loops count your reps and sync with the PTP app. Add the rest of your gear in the app's Gear tab and it recommends workouts for what you own.
- Free
- to download
- 3
- intensities, easy to hard
FAQ
Before you queue.
How can gamers stay fit?
Use the breaks you already have. Stand up on a respawn, stretch your hands on a loading screen and run a short circuit while you queue. Australia's physical activity guidelines say to minimise and break up long periods of sitting, and to do muscle-strengthening activity on at least two days a week.
What exercises can I do at my desk?
Band squats, side steps, tube pull-aparts, tube curls and push-ups with your hands on a solid desk. For hands and wrists, open and close your fists, stretch your wrists both ways and squeeze a grip loop. Leave your chair out of it: chairs on wheels move.
What is an AMRAP?
As many rounds as possible. Set a time, five minutes in the queue routine, and repeat a short list of moves until it runs out. Count your rounds and try to beat the number next time.
Which band level should I start with?
One that lets you finish every rep with control. Start light and move up a level when the last reps feel easy. Not sure? Find your level in a few questions.
Do I need a gym or a lot of space?
No. Everything here fits in a drawer or hangs off a door. A door anchor turns Powertubes into a cable machine for rows, presses and pulldowns.
Can these routines help with wrist or back pain?
They are general routines for healthy adults, not treatment. If your wrists, hands or back hurt during or after play, stop and see a physio, who can tell you what suits you.
About the range
Fitness for gamers.
Long sessions mean long stretches of sitting, and most games build in short breaks: respawn timers, queues, loading screens and the gap between matches. This collection turns those minutes into training. A Microband and a Powertube+ cover squats, side steps, pull-aparts and curls at your desk, and a door anchor turns Powertubes into a cable machine for rows and presses.
The Smart Rope and Smart Hand Grip Loops count your reps in the PTP app. A Coreball, grip loops, trigger balls and a roller look after your hands, wrists, back and hips after play. Start with the five-minute queue routine or the ten-minute cooldown on this page, then add your gear to the PTP app for more workouts. Every band and tube comes in colour-coded resistance levels, so you can start light and move up as the last reps get easy.
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