The Freelancer’s At-Home Workout

Oh no! Not another article telling me I need to exercise!

Yes, I know!

You already know that you need to exercise, eat better, get more sleep, yadda, yadda, yadda!

You might even have the latest fitness tracker that reminds you that you don’t get all your steps in or that you don’t complete your activity rings every day.

Trust me, I’m not here to make you feel bad about that.

Seriously- keep reading!

I get it, as a freelancer, time is valuable! If you’re not working, you’re think about things to write about and how to get paid to write.

Sure, you may be able to do your job from anywhere in the world- It’s probably one of the reasons why you started freelancing in the first place: flexibility and working on your own terms.

The reality is though, that you only make money when you’re working and work is often done at a desk. As you probably already know, though you’ve got flexibility, being a freelancer also makes getting your workouts in a bit more challenging than your friends who work 9-5 jobs.

That flexibility that you have often means that other things take priority over planned things like, oh I don’t know, going to the gym maybe?!

Does this happen to you?

It’s the same for me as a Strength Coach and Personal Trainer. I prioritize making money from clients over my own pre-planned workout times.

Here are some simple hacks that I use that I hope will also help make it easier for you to get your workouts in!

Schedule your workouts each week. If you have to miss a workout due to work, make sure to immediately find another time in your schedule to get it in.
Don’t go more than two days without getting some intentional exercise in! You don’t want to slip into a pattern of not exercising!
Something is always better than nothing. Even if you only have time for a 10-minute walk or run, do it. Make the commitment to yourself and keep your commitment to exercise.
Work out with a friend. This is one we’ve all heard, but seriously it works!!
Have a plan or hire a coach. Just like you might work with a writing coach or an editor, sometimes you need that support in your workouts too.

So, here’s the deal, if you use the ole google machine, you can find literally thousands upon thousands of at-home workouts to do. Most are simple, require very little equipment, and can be very beneficial to help you jump start your path to becoming more active than you currently are.

However, the plans on the Internet aren’t always what you’re looking for, so I created two plans just for the Contena Community.

These two fitness plans will get you jump started on being more active. The first plan is for beginners and the second plan is one to work up to and a good place to start if you’ve already got a bit of a routine going.

Whichever routine you choose, if you happen to miss a day, just complete what is on the schedule for the current day. If you’re feeling up to it, you can double up on your workout, but you don’t need to.

The goal is to create consistency.

Keep in mind that although I am a strength and conditioning coach, if you haven’t worked out for a while, or you have health concerns, it’s best to check in with your doctor before you start a new exercise routine. Yes- they’ll want you to work out too, but make sure you get clearance if you have any concerns, aches, past injuries, or nagging pains!

Beginner At-home Workout

Monday / Wednesday / Friday

Start with a 10-minute walk or run. Incorporate stairs and/or being outside if possible!

You are going to do 20 reps of each exercise, in order. One time through every exercise is a set. Do as many rounds of 20 reps of each exercise as you can in 20 minutes. The goal you’re working towards is four sets total. Don’t worry if you’re not close to that when you start.

Chair Squats
- Keep your feet flat on the ground, sit down into your chair and stand back up.
Jumping Jacks
- Start in a standing position with arms at sides and feet together. Jump your legs out while taking your arms above your head, return to starting position and repeat.
Desk Push-Ups
- Place hands on the desk, shoulder width apart, body in a plank position, slowly lower yourself down towards the desk until your elbows are at a 90-degree angle and then push back up.
Backpack / Briefcase Rows
- Place one hand on your desk with your feet behind you in a staggered stance and back flat. With other hand pull your bag up towards your chest using your back muscles, slowly lower back down. Repeat on the other side after finishing all 20 reps on the first side.
Desk Planks with Alternating Leg Lifts
- Same starting position as the push-ups except this time pick up your right foot, set it back down, then lift your left foot and set it back down. Alternate until you’ve done 20 on each side.

Tuesday / Thursday / Saturday

30-45 minute brisk walk. Every five minutes, run or jog for 30-60 seconds.

Intermediate At-home Workout

Monday / Wednesday / Friday

Run one mile to start/for roughly 8-14 minutes. Then, complete four rounds of 12-20 reps of each exercise listed.

Alternating Reverse Lunge
- Start in a standing position with your feet together, step backward with one leg bending that knee down towards the ground, stand back up and return to starting position. Then, immediately step back with other leg and alternate until you’ve done the required number of reps. Keep your knees in line with your ankles; don’t push your knee past your toes.
Floor Push-Ups
- Place your hands on the floor, shoulder width apart, body in a plank position. Slowly lower yourself down towards the floor until your elbows are at a 90-degree angle and then push back up.
Squat Jumps
- Begin in a standing position with your feet shoulder-width apart and flat on the ground. Slowly sit down into a half squat position keeping your feet flat on the ground and then jump straight up into the air and land softly on your feet. Pause in this position, reset your feet and repeat.
Door Jamb Row
- Stand in the door facing the jamb. Hook fingers onto ledge where the wall meets the door jamb and place your feet directly below your hands. With arms starting straight, pull body towards the jamb of the door. Focus on using the muscles in your upper back.
Alternating Shoulder Taps
- Start in a push-up position. Tap your right hand to your left shoulder, then do the same thing with the other hand alternating back and forth until you’ve completed your reps.

Tuesday / Thursday / Saturday

30-45 minute walk/run: Run for five minutes, walk for five minutes, or until you feel recovered enough to run for five minutes again.

There you have it: Two at-home exercise routines for freelancers. These fitness plans require pretty much no equipment other than what you already have around you, so there’s no room for excuses. When you keep at it, you’ll help yourself be healthy, both mind and body.

And remember, as you’re doing these exercises, if something doesn’t feel right, take a break, and check in with your doctor. We want you to be fit, but not hurt yourself in the process.