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Daily Plan for a Freelancer Who Wants to Get in Shape

You set your own hours, so work can fill the whole day. This plan puts a 6 PM log-off, three evening workouts, a daily walk and five first steps into your week.

Free time

Work rhythm

  • 4-step routine
  • 5-exercise workout
  • 3 habits
  • 5 first steps
  • 3 chores

A weekday

  1. 8 AM

    Wake up

  2. 9:30 AM

    Work starts

    Client work: most important task firstWeekdays
  3. 12:30 PM
    Walk 20 minutesEvery day
  4. 6 PM

    Work ends

    Evening unwindWeekdays
  5. 7 PM
    Full-body workoutMonday, Wednesday and Friday

    Then free time until 11 PM. Nothing planned.

  6. 11 PM

    Bed

Any time

Lunch away from the deskWeekdays

Setup asks the same questions, so this is the plan you get.

Everything in the plan

Evening unwind

Weekdays at 6 PM

  1. Close the laptop at a set time
  2. Leave the desk
  3. Change out of work clothes
  4. 10-minute tidy

Full-body workout

Monday, Wednesday and Friday at 7 PM · No equipment

  • Bodyweight squat3 × 12 reps
  • Push-up (knees are fine)3 × 8 reps
  • Glute bridge3 × 12 reps
  • Reverse lunge3 × 8 reps
  • Plank3 × 20 seconds

Get back in shape

Five first steps

  1. Pick your three workout days
  2. Set out workout clothes tonight
  3. Do the first workout
  4. Plan five easy dinners
  5. Book a check-up

Chores

Each repeats after it was last done, so a missed day does not stack up

  • KitchenWipe the counters and stoveevery 3 days
  • BathroomClean the bathroomevery 7 days
  • BedroomChange the sheetsevery 14 days

Habits

  • Walk 20 minutesEvery day at 12:30 PM
  • Lunch away from the deskWeekdays
  • Client work: most important task firstWeekdays at 9:30 AM

Why it works

  1. 1The evening unwind starts at 6 PM on weekdays. You close the laptop and leave the desk, so client work ends before the workout.
  2. 2The full-body workout uses five bodyweight moves and no equipment. You do it at 7 PM on Monday, Wednesday and Friday.
  3. 3A 20-minute walk at 12:30 PM breaks up the workday. You move every day, including days with no workout.

Start with this plan

Sign in with Google. Setup opens with your choices picked, and Ginger, the built-in assistant, can change any part of the plan.

Start with this plan

7 days free, then $7.99/month. Card required; cancel anytime.