I've just started a new job and it involves shift work:
Day 1: 8.00AM - 11.00PM
Sleep-in (on call)
Day 2: 8.00AM - 11.00PM
Unless I get up mega early on day 1 to go for a run or something or have a very late one, maybe a fingerboard session, on day 2 when I get home I'm looking at 2 days with no exercise.
Getting up really early or going to bed really late are options I'd prefer to avoid so I think the only window of opportunity is the start of the sleep-in period on day 1.
I'm limited to a smallish room and have no training facilities. Ultimately I might be able to install a fingerboard but for now I'd like a more immediate solution. The only ideas I can come up with are:
This makes for a fairly dull routine and I'm not sure how useful it would be. I don't necessarily have any fitness / strength targets, I just want to do something to either raise heart rate or maintain stamina / power. I can't do any jumping around due to potential noise issues.
If anyone has any more suggestions for room based exercise or training I'd be grateful if you could share them on here.
Man, there is so much you can do its ridiculous. I used to do similar shifts years ago as a support worker in a residential home and i used to exercise at night. I'd pick 5 exercises and do variations on Chin ups (on door frame), Pressups (with raised legs on the bed), Plank, Squats, Lunges. I'd do 5 rounds of 30secs (max effort) on each exercise with 30 sec rest. The only thing i found was that exercising so late sometimes i wouldnt be able to sleep.