Shift Worker (4 Weeks)

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This is a one-off payment with no shipping costs
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PRODUCT DESCRIPTION

Firstly, this isn’t a conditioning programme, so if you want functional fitness or heavy cardio-based workouts, you want our "Basics Done Well" or "Op Massive" training programme. This one's 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 weight 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). The split: push-day, pull-day, leg-day.

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 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. 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.

RPE* (rate of perceived exertion): 4-6

*A guide to the intensity of this programme (aka the "how sweaty" scale): 1-2 is an easy day at the office (no sweat being broken here), 4-6 is quite difficult (some sweat and maybe a lifting grunt or two), and 8-10 will require a bunch of minutes to get over yourself (you'll leave one of those insta-worthy t-shirt sweat marks on the floor...)

You are purchasing a PDF file only (13 pages)
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KIT LIST

You will be able to complete this training programme in any standard gym.
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OTHER

*Please click HERE to read our website's disclaimer. This section contains information relevant to the use of our training programmes. Alternatively, this can be found at the bottom of the webpage in the 'HELP & INFORMATION' section. By accessing, browsing, or using this site in any manner, including making a purchase, you agree to be bound by our "Terms of Service" in its entirety, including all points and statements made in the "Disclaimer". You will also be emailed a copy of the disclaimer. By participating in this training programme, you agree that you have read, fully understand, and agree to all the points raised in the disclaimer available on our website and in the document sent to you. 

*Please also read our websites returns & exchanges policy by clicking HERE, this has information relevant to this training programme. Alternatively, this can also be found in the 'HELP & INFORMATION' section. The gist of it is, no refunds after the point of purchase and email dispatch.