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!

𝗪𝗲 𝗻𝗼𝘄 𝗲𝗺𝗮𝗶𝗹 𝘁𝗵𝗲𝘀𝗲 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲𝘀 𝗼𝘂𝘁 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝗹𝘆. 𝗪𝗲 𝗸𝗻𝗼𝘄 𝗶𝘁𝘀 𝗮 𝗯𝗶𝘁 '𝘀𝘁𝗼𝗻𝗲 𝗮𝗴𝗲', 𝗯𝘂𝘁 𝗽𝗹𝗲𝗮𝘀𝗲 𝗴𝗶𝘃𝗲 𝘂𝘀 𝟭𝟮-𝟭𝟴 𝗵𝗼𝘂𝗿𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗰𝗵𝗮𝘀𝗶𝗻𝗴. 𝗪𝗲'𝗿𝗲 𝗼𝗻 𝗶𝘁, 𝗯𝘂𝘁 𝘄𝗲'𝗿𝗲 𝗼𝗻𝗹𝘆 𝗵𝘂𝗺𝗮𝗻.
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𝗣𝗟𝗘𝗔𝗦𝗘 𝗥𝗘𝗔𝗗 𝗘𝗩𝗘𝗥𝗬𝗧𝗛𝗜𝗡𝗚
(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)
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You will be able to complete this training programme in any standard gym.

𝗗𝗜𝗦𝗖𝗟𝗔𝗜𝗠𝗘𝗥𝗦 (𝗥𝗘𝗔𝗗 𝗧𝗛𝗘𝗦𝗘 𝗧𝗢𝗢)

*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: 𝘛𝘩𝘦 𝘶𝘴𝘦 𝘰𝘧 𝘢𝘯𝘺 𝘰𝘧 𝘰𝘶𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦(𝘴), 𝘢𝘯𝘥 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘤𝘰𝘯𝘵𝘢𝘪𝘯𝘦𝘥 𝘸𝘪𝘵𝘩𝘪𝘯 𝘢𝘳𝘦 𝘵𝘰 𝘣𝘦 𝘶𝘴𝘦𝘥 𝘢𝘯𝘥 𝘱𝘢𝘳𝘵𝘪𝘤𝘪𝘱𝘢𝘵𝘦𝘥 𝘪𝘯 𝘴𝘰𝘭𝘦𝘭𝘺 𝘢𝘵 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯 𝘳𝘪𝘴𝘬.𝘠𝘰𝘶 𝘴𝘩𝘰𝘶𝘭𝘥 𝘤𝘰𝘯𝘴𝘶𝘭𝘵 𝘺𝘰𝘶𝘳 𝘱𝘩𝘺𝘴𝘪𝘤𝘪𝘢𝘯/𝘎𝘗 𝘰𝘳 𝘰𝘵𝘩𝘦𝘳 𝘩𝘦𝘢𝘭𝘵𝘩𝘤𝘢𝘳𝘦 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭 𝘣𝘦𝘧𝘰𝘳𝘦 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦 𝘵𝘰 𝘥𝘦𝘵𝘦𝘳𝘮𝘪𝘯𝘦 𝘪𝘧 𝘪𝘵 𝘪𝘴 𝘳𝘪𝘨𝘩𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘯𝘦𝘦𝘥𝘴. 𝘋𝘖 𝘕𝘖𝘛 𝘴𝘵𝘢𝘳𝘵 𝘵𝘩𝘪𝘴 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦 𝘪𝘧 𝘺𝘰𝘶𝘳 𝘱𝘩𝘺𝘴𝘪𝘤𝘪𝘢𝘯/𝘎𝘗 𝘰𝘳 𝘰𝘵𝘩𝘦𝘳 𝘩𝘦𝘢𝘭𝘵𝘩𝘤𝘢𝘳𝘦 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘳 𝘢𝘥𝘷𝘪𝘴𝘦𝘴 𝘢𝘨𝘢𝘪𝘯𝘴𝘵 𝘪𝘵. 𝘈𝘤𝘦 𝘰𝘧 𝘐𝘳𝘰𝘯 𝘈𝘱𝘱𝘢𝘳𝘦𝘭® 𝘋𝘐𝘚𝘊𝘓𝘈𝘐𝘔 𝘈𝘕𝘠 𝘈𝘕𝘋 𝘈𝘓𝘓 𝘓𝘐𝘈𝘉𝘐𝘓𝘐𝘛𝘠 𝘧𝘰𝘳 𝘈𝘕𝘠 𝘪𝘯𝘤𝘪𝘥𝘦𝘯𝘵𝘢𝘭 𝘰𝘳 𝘤𝘰𝘯𝘴𝘦𝘲𝘶𝘦𝘯𝘵𝘪𝘢𝘭 𝘥𝘢𝘮𝘢𝘨𝘦𝘴 𝘢𝘯𝘥 𝘢𝘴𝘴𝘶𝘮𝘦𝘴 𝘕𝘖 𝘙𝘌𝘚𝘗𝘖𝘕𝘚𝘐𝘉𝘐𝘓𝘐𝘛𝘠 𝘧𝘰𝘳 𝘈𝘕𝘠 𝘐𝘕𝘑𝘜𝘙𝘠 𝘖𝘙 𝘋𝘈𝘔𝘈𝘎𝘌 𝘴𝘶𝘧𝘧𝘦𝘳𝘦𝘥 𝘉𝘠 𝘈𝘕𝘠 𝘗𝘌𝘙𝘚𝘖𝘕 𝘢𝘴 𝘢 𝘳𝘦𝘴𝘶𝘭𝘵 𝘰𝘧 𝘱𝘢𝘳𝘵𝘪𝘤𝘪𝘱𝘢𝘵𝘪𝘯𝘨 𝘪𝘯 𝘢𝘯𝘺 𝘰𝘧 𝘰𝘶𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘦𝘴. 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 𝘰𝘯 𝘵𝘰 𝘺𝘰𝘶. 𝘌𝘯𝘫𝘰𝘺 𝘪𝘵, 𝘣𝘶𝘵 𝘣𝘦 𝘴𝘢𝘧𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴.

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