Shift Workers Training Programme
๐๐ ๐ฌ๐ข๐จ ๐ฅ๐๐๐๐๐ฉ๐ ๐ ๐๐๐ฆ๐ฃ๐๐ง๐๐ ๐ก๐ข๐ง๐๐๐๐๐๐ง๐๐ข๐ก ๐๐ ๐๐๐, ๐๐จ๐ง ๐ก๐ข๐ง ๐๐ก ๐๐ ๐๐๐ ๐๐ข๐ก๐ง๐๐๐ก๐๐ก๐ ๐ ๐ฃ๐๐, ๐๐๐๐๐ ๐ฌ๐ข๐จ๐ฅ ๐ฆ๐ฃ๐๐ ๐๐ข๐๐๐๐ฅ. ๐๐ง ๐ช๐๐๐ ๐๐ ๐ง๐๐๐ฅ๐!
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๐ฃ๐๐๐๐ฆ๐ ๐ฅ๐๐๐ (๐ป๐ผ ๐ฒ๐ ๐ฐ๐๐๐ฒ๐ ๐ถ๐ณ ๐๐ผ๐ ๐ฑ๐ผ๐ป'๐)
Firstly, this isnโt CrossFit, so If you want functional fitness or heavy cardio based workouts, you want our basics done well, or Op Massive. This is a workout routine designed to keep you- or get you in shape if you work a shift pattern, which means that 90% of the time, youโve got about 3 days a week to yourself. Itโs โgym broโ style weights exercises that aim to beast your entire body over the course of your 3 days off, with some cardio advice sprinkled in (because youโre no good to anyone if youโre out of breath running up the stairs).
Secondly. this isnโt โjustโ for NHS staff or emergency service workers such as the police; fire-service; ambulance; or coast guard; itโs for ANYBODY who works a shift pattern. Weโve programmed these workouts on the assumption you work 4 shifts per week and can only dedicate 3 days per week to training. However, we also know you donโt want to be slaving away on your days off. Weโre not saying these workouts are easy, but they are practical, and in-turn should only require 45-60 minutes of your time in order to complete them. If you have more than 3 days to train, easyโฆ pick your favourite day and repeat that workout.
Regardless of your fitness experience, we are hopeful that youโll learn something about your capabilities- or enhance them during the next 4 weeks, and more importantly, we hope youโll learn to enjoy fitness. Itโs one of lifeโs true pleasures, and if it's not, youโre doing it wrong.
Thereโs no shipping costs either, keep eyes on your email (and those junk folders)! Allow up-to 24 hours to receive your document as we quite literally email these out manually.
๐ฃ๐๐ ๐๐๐๐ ๐ข๐ก๐๐ฌ (๐ญ๐ฏ ๐ฃ๐๐๐๐ฆ)
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You will be able to complete this training programme in any standard gym.
*๐๐ญ๐ฆ๐ข๐ด๐ฆ ๐ฏ๐ฐ๐ต๐ฆ: ๐๐ฆ ๐ธ๐ช๐ญ๐ญ ๐ฏ๐ฐ๐ต ๐ช๐ด๐ด๐ถ๐ฆ ๐ข๐ฏ๐บ ๐ณ๐ฆ๐ง๐ถ๐ฏ๐ฅ๐ด ๐ข๐ง๐ต๐ฆ๐ณ ๐ต๐ฉ๐ฆ ๐ฑ๐ฐ๐ช๐ฏ๐ต ๐ฐ๐ง ๐ฆ๐ฎ๐ข๐ช๐ญ ๐ฅ๐ช๐ด๐ฑ๐ข๐ต๐ค๐ฉ. ๐๐ฉ๐ช๐ด ๐ช๐ด ๐ฃ๐ฆ๐ค๐ข๐ถ๐ด๐ฆ, ๐ถ๐ฏ๐ญ๐ช๐ฌ๐ฆ ๐ข ๐ฑ๐ฉ๐บ๐ด๐ช๐ค๐ข๐ญ ๐ช๐ต๐ฆ๐ฎ ๐ฐ๐ง ๐ค๐ญ๐ฐ๐ต๐ฉ๐ช๐ฏ๐จ, ๐ธ๐ฆ ๐ค๐ข๐ฏ๐ฏ๐ฐ๐ต ๐ณ๐ฆ๐จ๐ข๐ช๐ฏ ๐ค๐ฐ๐ฏ๐ต๐ณ๐ฐ๐ญ ๐ฐ๐ง ๐ข๐ฏ ๐ฆ๐ฎ๐ข๐ช๐ญ, ๐ข๐ฏ๐ฅ "๐ธ๐ฆ'๐ญ๐ญ ๐ซ๐ถ๐ด๐ต ๐ฅ๐ฆ๐ญ๐ฆ๐ต๐ฆ ๐ช๐ต ๐ฎ๐ข๐ต๐ฆ" ๐ฅ๐ฐ๐ฆ๐ด๐ฏ'๐ต ๐ค๐ฐ๐ถ๐ฏ๐ต ๐ฆ๐ช๐ต๐ฉ๐ฆ๐ณโฆ ๐๐ต'๐ด ๐บ๐ฐ๐ถ๐ณ ๐ณ๐ฆ๐ด๐ฑ๐ฐ๐ฏ๐ด๐ช๐ฃ๐ช๐ญ๐ช๐ต๐บ ๐ต๐ฐ ๐ณ๐ฆ๐ข๐ฅ ๐ต๐ฉ๐ฆ ๐ข๐ฃ๐ฐ๐ท๐ฆ ๐ฅ๐ฆ๐ด๐ค๐ณ๐ช๐ฑ๐ต๐ช๐ฐ๐ฏ ๐ต๐ฐ ๐ฆ๐ฏ๐ด๐ถ๐ณ๐ฆ ๐ต๐ฉ๐ช๐ด ๐ฑ๐ณ๐ฐ๐ฅ๐ถ๐ค๐ต ๐ช๐ด ๐ง๐ฐ๐ณ ๐บ๐ฐ๐ถ ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ฎ๐ข๐ฌ๐ช๐ฏ๐จ ๐ข ๐ฑ๐ถ๐ณ๐ค๐ฉ๐ข๐ด๐ฆ. ๐๐ฆ๐ฎ๐ฆ๐ฎ๐ฃ๐ฆ๐ณ, ๐บ๐ฐ๐ถ ๐ค๐ข๐ฏ ๐ข๐ญ๐ธ๐ข๐บ๐ด ๐ข๐ด๐ฌ ๐ถ๐ด ๐ข๐ฏ๐บ ๐ฒ๐ถ๐ฆ๐ด๐ต๐ช๐ฐ๐ฏ๐ด ๐บ๐ฐ๐ถ ๐ฎ๐ข๐บ ๐ฉ๐ข๐ท๐ฆ ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ฑ๐ถ๐ณ๐ค๐ฉ๐ข๐ด๐ช๐ฏ๐จ ๐ท๐ช๐ข ๐ฐ๐ถ๐ณ ๐ด๐ฐ๐ค๐ช๐ข๐ญ ๐ฎ๐ฆ๐ฅ๐ช๐ข ๐ฑ๐ญ๐ข๐ต๐ง๐ฐ๐ณ๐ฎ๐ด ๐ฐ๐ณ ๐ฆ๐ฎ๐ข๐ช๐ญ.
*๐๐ญ๐ฆ๐ข๐ด๐ฆ ๐ฏ๐ฐ๐ต๐ฆ: ๐๐ญ๐ญ ๐ธ๐ฐ๐ณ๐ฌ๐ฐ๐ถ๐ต๐ด ๐ข๐ณ๐ฆ ๐ค๐ฐ๐ฏ๐ฅ๐ถ๐ค๐ต๐ฆ๐ฅ ๐ข๐ต ๐บ๐ฐ๐ถ๐ณ ๐ฐ๐ธ๐ฏ ๐ณ๐ช๐ด๐ฌ. ๐๐ฆ ๐ธ๐ฐ๐ณ๐ฌ ๐ฐ๐ฏ ๐ต๐ฉ๐ฆ ๐ง๐ฐ๐ญ๐ญ๐ฐ๐ธ๐ช๐ฏ๐จ ๐ฑ๐ณ๐ฆ๐ด๐ถ๐ฎ๐ฑ๐ต๐ช๐ฐ๐ฏ๐ด; ๐ต๐ฉ๐ข๐ต ๐บ๐ฐ๐ถ ๐ธ๐ช๐ญ๐ญ ๐ต๐ข๐ฌ๐ฆ ๐ข๐ญ๐ญ ๐ฑ๐ณ๐ฆ๐ค๐ข๐ถ๐ต๐ช๐ฐ๐ฏ๐ด ๐ต๐ฐ ๐ฆ๐ฏ๐ด๐ถ๐ณ๐ฆ ๐บ๐ฐ๐ถ๐ณ ๐ฐ๐ธ๐ฏ ๐ด๐ข๐ง๐ฆ๐ต๐บ ๐ธ๐ฉ๐ฆ๐ฏ ๐ธ๐ฐ๐ณ๐ฌ๐ช๐ฏ๐จ ๐ฐ๐ถ๐ต; ๐ต๐ฉ๐ข๐ต ๐บ๐ฐ๐ถ ๐ข๐ณ๐ฆ ๐ข๐ฅ๐ฆ๐ฒ๐ถ๐ข๐ต๐ฆ๐ญ๐บ ๐ธ๐ข๐ณ๐ฎ๐ฆ๐ฅ ๐ถ๐ฑ ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ค๐ฐ๐ฎ๐ฎ๐ฆ๐ฏ๐ค๐ช๐ฏ๐จ ๐ข๐ฏ๐บ ๐ธ๐ฐ๐ณ๐ฌ๐ฐ๐ถ๐ต; ๐ข๐ฏ๐ฅ ๐ต๐ฉ๐ข๐ต ๐บ๐ฐ๐ถ ๐ข๐ณ๐ฆ ๐ฏ๐ฐ๐ต ๐ต๐ณ๐ข๐ช๐ฏ๐ช๐ฏ๐จ ๐ธ๐ช๐ต๐ฉ ๐ข๐ฏ๐บ ๐ฐ๐ฏ๐จ๐ฐ๐ช๐ฏ๐จ ๐ช๐ฏ๐ซ๐ถ๐ณ๐ช๐ฆ๐ด. ๐๐ฆ ๐ข๐ณ๐ฆ ๐ฏ๐ฐ๐ต ๐ฑ๐ฆ๐ณ๐ด๐ฐ๐ฏ๐ข๐ญ ๐ต๐ณ๐ข๐ช๐ฏ๐ฆ๐ณ๐ด ๐ข๐ฏ๐ฅ ๐ธ๐ฆ ๐ฉ๐ข๐ท๐ฆ ๐ฏ๐ฆ๐ท๐ฆ๐ณ ๐ค๐ญ๐ข๐ช๐ฎ๐ฆ๐ฅ ๐ต๐ฐ ๐ฃ๐ฆ, ๐ฃ๐ถ๐ต ๐ฐ๐ถ๐ณ ๐ต๐ช๐ฎ๐ฆ ๐ช๐ฏ ๐ต๐ฉ๐ฆ ๐๐ฐ๐บ๐ข๐ญ ๐๐ข๐ณ๐ช๐ฏ๐ฆ๐ด ๐ฎ๐ฆ๐ข๐ฏ๐ด ๐ธ๐ฆ ๐ฌ๐ฏ๐ฐ๐ธ ๐ธ๐ฉ๐ข๐ต ๐ธ๐ฆ ๐ฏ๐ฆ๐ฆ๐ฅ ๐ต๐ฐ ๐ฌ๐ฏ๐ฐ๐ธ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐ง๐ช๐ต๐ฏ๐ฆ๐ด๐ด. ๐๐ฆ'๐ณ๐ฆ ๐ฑ๐ข๐ด๐ด๐ช๐ฏ๐จ ๐ฐ๐ถ๐ณ ๐ง๐ช๐ต๐ฏ๐ฆ๐ด๐ด ๐ซ๐ฐ๐ถ๐ณ๐ฏ๐ฆ๐บ ๐ฐ๐ฏ๐ต๐ฐ ๐บ๐ฐ๐ถ. ๐๐ฏ๐ซ๐ฐ๐บ ๐ช๐ต, ๐ฃ๐ถ๐ต ๐ฃ๐ฆ ๐ด๐ข๐ง๐ฆ ๐ช๐ฏ ๐ต๐ฉ๐ฆ ๐ฑ๐ณ๐ฐ๐ค๐ฆ๐ด๐ด.