Free routine template
Daily exercise routine that reminds you when each one is due
A five-minute stretch each morning, a 15-minute walk, the stairs, a short home workout three times a week.
- 5 routines
- 2 at a set time
- Reminders when they are due
Move a little every day
Days and times are the pack's own. Change any of them after you add it.
- Five-minute morning stretchEvery day at 7:15Reach up tall, roll the shoulders and neck, hinge forward towards your shins, ten slow squats, and finish with a calf stretch against the wall.
- Fifteen-minute walkEvery dayAfter lunch or dinner, fifteen minutes at an easy pace: round the block, to the MRT, round the estate.
- Stairs, not the liftEvery dayTake the stairs for a few floors every day: get out of the lift two floors early at home or at work.
- Twenty-minute home workoutEvery Mon, Wed and Fri at 19:30Three rounds of 10 squats, 10 wall or knee push-ups, 10 lunges each side, a 20-second plank and 30 seconds of marching on the spot, with a minute's rest between. A glass of water before and after.
- Cool-down stretchEvery Mon, Wed and FriFive minutes after the workout: calves, thighs, hips and chest, 30 seconds each, breathing slowly.
About this pack
For starting from nothing, at home, with no kit. Small daily movement first, then three short workouts a week. Stop if anything hurts sharply.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find Move a little every day and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
Packs like this one
Two strength days, an easy run, runs joined to stations, a long easy day, mobility twice a week and a timed half-race every four weeks.
7 routinesThree lifts, two runs, one long walk, and ten minutes of stretches each night.
5 routinesPush-ups and sit-ups three times a week, intervals on Tuesday, an easy Saturday run, a mock test monthly, the slot booked.
5 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.