Shift Workers Training Programme
𝗜𝗙 𝗬𝗢𝗨 𝗥𝗘𝗖𝗘𝗜𝗩𝗘 𝗔 𝗗𝗜𝗦𝗣𝗔𝗧𝗖𝗛 𝗡𝗢𝗧𝗜𝗙𝗜𝗖𝗔𝗧𝗜𝗢𝗡 𝗘𝗠𝗔𝗜𝗟, 𝗕𝗨𝗧 𝗡𝗢𝗧 𝗔𝗡 𝗘𝗠𝗔𝗜𝗟 𝗖𝗢𝗡𝗧𝗔𝗜𝗡𝗜𝗡𝗚 𝗔 𝗣𝗗𝗙, 𝗖𝗛𝗘𝗖𝗞 𝗬𝗢𝗨𝗥 𝗦𝗣𝗔𝗠 𝗙𝗢𝗟𝗗𝗘𝗥. 𝗜𝗧 𝗪𝗜𝗟𝗟 𝗕𝗘 𝗧𝗛𝗘𝗥𝗘!
𝗣𝗟𝗘𝗔𝗦𝗘 𝗥𝗘𝗔𝗗 (𝗻𝗼 𝗲𝘅𝗰𝘂𝘀𝗲𝘀 𝗶𝗳 𝘆𝗼𝘂 𝗱𝗼𝗻'𝘁)
Firstly, this isn’t 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, you’ve got about 3 days a week to yourself. It’s ‘gym bro’ 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 you’re no good to anyone if you’re out of breath running up the stairs).
Secondly. this isn’t ‘just’ for NHS staff or emergency service workers such as the police; fire-service; ambulance; or coast guard; it’s for ANYBODY who works a shift pattern. We’ve 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 don’t want to be slaving away on your days off. We’re 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, easy… pick your favourite day and repeat that workout.
Regardless of your fitness experience, we are hopeful that you’ll learn something about your capabilities- or enhance them during the next 4 weeks, and more importantly, we hope you’ll learn to enjoy fitness. It’s one of life’s true pleasures, and if it's not, you’re doing it wrong.
There’s 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.
𝗣𝗗𝗙 𝗙𝗜𝗟𝗘 𝗢𝗡𝗟𝗬 (𝟭𝟯 𝗣𝗔𝗚𝗘𝗦)
You will be able to complete this training programme in any standard gym.
*𝘗𝘭𝘦𝘢𝘴𝘦 𝘯𝘰𝘵𝘦: 𝘞𝘦 𝘸𝘪𝘭𝘭 𝘯𝘰𝘵 𝘪𝘴𝘴𝘶𝘦 𝘢𝘯𝘺 𝘳𝘦𝘧𝘶𝘯𝘥𝘴 𝘢𝘧𝘵𝘦𝘳 𝘵𝘩𝘦 𝘱𝘰𝘪𝘯𝘵 𝘰𝘧 𝘦𝘮𝘢𝘪𝘭 𝘥𝘪𝘴𝘱𝘢𝘵𝘤𝘩. 𝘛𝘩𝘪𝘴 𝘪𝘴 𝘣𝘦𝘤𝘢𝘶𝘴𝘦, 𝘶𝘯𝘭𝘪𝘬𝘦 𝘢 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘪𝘵𝘦𝘮 𝘰𝘧 𝘤𝘭𝘰𝘵𝘩𝘪𝘯𝘨, 𝘸𝘦 𝘤𝘢𝘯𝘯𝘰𝘵 𝘳𝘦𝘨𝘢𝘪𝘯 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 𝘰𝘧 𝘢𝘯 𝘦𝘮𝘢𝘪𝘭, 𝘢𝘯𝘥 "𝘸𝘦'𝘭𝘭 𝘫𝘶𝘴𝘵 𝘥𝘦𝘭𝘦𝘵𝘦 𝘪𝘵 𝘮𝘢𝘵𝘦" 𝘥𝘰𝘦𝘴𝘯'𝘵 𝘤𝘰𝘶𝘯𝘵 𝘦𝘪𝘵𝘩𝘦𝘳… 𝘐𝘵'𝘴 𝘺𝘰𝘶𝘳 𝘳𝘦𝘴𝘱𝘰𝘯𝘴𝘪𝘣𝘪𝘭𝘪𝘵𝘺 𝘵𝘰 𝘳𝘦𝘢𝘥 𝘵𝘩𝘦 𝘢𝘣𝘰𝘷𝘦 𝘥𝘦𝘴𝘤𝘳𝘪𝘱𝘵𝘪𝘰𝘯 𝘵𝘰 𝘦𝘯𝘴𝘶𝘳𝘦 𝘵𝘩𝘪𝘴 𝘱𝘳𝘰𝘥𝘶𝘤𝘵 𝘪𝘴 𝘧𝘰𝘳 𝘺𝘰𝘶 𝘣𝘦𝘧𝘰𝘳𝘦 𝘮𝘢𝘬𝘪𝘯𝘨 𝘢 𝘱𝘶𝘳𝘤𝘩𝘢𝘴𝘦. 𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳, 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘢𝘭𝘸𝘢𝘺𝘴 𝘢𝘴𝘬 𝘶𝘴 𝘢𝘯𝘺 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘺𝘰𝘶 𝘮𝘢𝘺 𝘩𝘢𝘷𝘦 𝘣𝘦𝘧𝘰𝘳𝘦 𝘱𝘶𝘳𝘤𝘩𝘢𝘴𝘪𝘯𝘨 𝘷𝘪𝘢 𝘰𝘶𝘳 𝘴𝘰𝘤𝘪𝘢𝘭 𝘮𝘦𝘥𝘪𝘢 𝘱𝘭𝘢𝘵𝘧𝘰𝘳𝘮𝘴 𝘰𝘳 𝘦𝘮𝘢𝘪𝘭.
*𝘗𝘭𝘦𝘢𝘴𝘦 𝘯𝘰𝘵𝘦: 𝘈𝘭𝘭 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘢𝘳𝘦 𝘤𝘰𝘯𝘥𝘶𝘤𝘵𝘦𝘥 𝘢𝘵 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯 𝘳𝘪𝘴𝘬. 𝘞𝘦 𝘸𝘰𝘳𝘬 𝘰𝘯 𝘵𝘩𝘦 𝘧𝘰𝘭𝘭𝘰𝘸𝘪𝘯𝘨 𝘱𝘳𝘦𝘴𝘶𝘮𝘱𝘵𝘪𝘰𝘯𝘴; 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘵𝘢𝘬𝘦 𝘢𝘭𝘭 𝘱𝘳𝘦𝘤𝘢𝘶𝘵𝘪𝘰𝘯𝘴 𝘵𝘰 𝘦𝘯𝘴𝘶𝘳𝘦 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯 𝘴𝘢𝘧𝘦𝘵𝘺 𝘸𝘩𝘦𝘯 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘶𝘵; 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢𝘥𝘦𝘲𝘶𝘢𝘵𝘦𝘭𝘺 𝘸𝘢𝘳𝘮𝘦𝘥 𝘶𝘱 𝘣𝘦𝘧𝘰𝘳𝘦 𝘤𝘰𝘮𝘮𝘦𝘯𝘤𝘪𝘯𝘨 𝘢𝘯𝘺 𝘸𝘰𝘳𝘬𝘰𝘶𝘵; 𝘢𝘯𝘥 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘯𝘰𝘵 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘯𝘺 𝘰𝘯𝘨𝘰𝘪𝘯𝘨 𝘪𝘯𝘫𝘶𝘳𝘪𝘦𝘴. 𝘞𝘦 𝘢𝘳𝘦 𝘯𝘰𝘵 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘵𝘳𝘢𝘪𝘯𝘦𝘳𝘴 𝘢𝘯𝘥 𝘸𝘦 𝘩𝘢𝘷𝘦 𝘯𝘦𝘷𝘦𝘳 𝘤𝘭𝘢𝘪𝘮𝘦𝘥 𝘵𝘰 𝘣𝘦, 𝘣𝘶𝘵 𝘰𝘶𝘳 𝘵𝘪𝘮𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘙𝘰𝘺𝘢𝘭 𝘔𝘢𝘳𝘪𝘯𝘦𝘴 𝘮𝘦𝘢𝘯𝘴 𝘸𝘦 𝘬𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘸𝘦 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘬𝘯𝘰𝘸 𝘢𝘣𝘰𝘶𝘵 𝘧𝘪𝘵𝘯𝘦𝘴𝘴. 𝘞𝘦'𝘳𝘦 𝘱𝘢𝘴𝘴𝘪𝘯𝘨 𝘰𝘶𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺 𝘰𝘯𝘵𝘰 𝘺𝘰𝘶. 𝘌𝘯𝘫𝘰𝘺 𝘪𝘵, 𝘣𝘶𝘵 𝘣𝘦 𝘴𝘢𝘧𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴.