November Workout Plan: Still On Night Shift

SundayMondayTuesdayWednesdayThursdayFridaySaturday
November 1
Workout #1
Chest/Triceps
Workout #2
Full Body
November 2
Workout #1
Back/Biceps
Workout #2
Full Body
November 3
Workout #1
Quads/Glutes
Workout #2
5k
November 4
Workout #1
Metcon/Circuit
Workout #2
5k
November 5
Workout #1
Full Body
Workout #2
Active Stretch
November 6
Workout #1
Shoulders/Abs
Workout #2
Cardio
November 7
Workout #1
Hamstrings/Glutes
Workout #2
Full Body
November 8
Workout #1
Chest/Triceps
Workout #2
5k
November 9
Workout #1
Back/Biceps
Workout #2
5k
November 10
Workout #1
Quads/Glutes
Workout #2
Full Body
November 11
Workout #1
Metcon/Circuit
Workout #2
Full Body
November 12
Workout #1
Cardio
Workout #2
Full Body
November 13
Workout #1
Shoulders/Abs
Workout #2
5k
November 14
Workout #1
Hamstrings/Glutes
Workout #2
5k
November 15
Workout #1
Chest/Triceps
Workout #2
Cardio
November 16
Workout #1
Back/Biceps
Workout #2
Yoga
November 17
Workout #1
Quads/Glutes
Workout #2
Active Stretch
November 18
Workout #1
Metcon/Circuit
Workout #2
Yoga
November 19
Workout #1
Yoga
Workout #2
Active Stretch
November 20
Workout #1
Shoulders/Abs
Workout #2
Yoga
November 21
Workout #1
Hamstrings/Glutes
Workout #2
Full Body
November 22
Workout #1
Chest/Triceps
Workout #2
5k
November 23
Workout #1
Back/Biceps
Workout #2
5k
November 24
Workout #1
Quads/Glutes
Workout #2
Full Body
November 25
Workout #1
Metcon/Circuit
Workout #2
Full Body
November 26
Workout #1
Cardio
Workout #2
Full Body
November 27
Workout #1
Shoulders/Abs
Workout #2
5k
November 28
Workout #1
Hamstrings/Glutes
Workout #2
5k
November 29
Workout #1
Chest/Triceps
Workout #2
Full Body
November 30
Workout #1
Back/Biceps
Workout #2
Full Body

Adding In Lower Intensity Workouts

Just a quick explanation. So yes, I am still on night shift at the time that I am writing this. I’m not supposed to switch back over to days until around Thanksgiving. I’m definitely being very careful to add in some lower intensity workouts, especially around when my period is supposed to hit. Since being on nights and the added stress load, my period has been downright miserable. So one way to combat that and get ahead of the anxiety, I’m adding in those moments where I am forcing myself to slow down.

Program That I Follow

For those of you that are new, I’m still following Kelly Yager’s Fit and Functional Q4 Guide. I am so proud of myself that I am keeping up with it so far, event taking a day to rest here and there. And I’m still seeing insane results.

Cardio/Full Body

Cardio and Full Body workouts are sort of interchangeable for me. I schedule them on there for days where I’m feeling sore or if I ran out of time and couldn’t finish one of the F&F workouts. So long as I am moving for 45-60 minutes, it works for me.

Active Stretch/Yoga

I tried to schedule more of these for days that I have to work or for that time for me. Again, I tried to be very careful this month to force myself to slow down and take stock of my body and my mental health.

That is it for this blog! Let me know in the comments are feel free to DM me on Instagram what program you are currently following. I seriously love the growing community of like-minded individuals who are here to support one another through our fitness journey. As always, thank you so much for reading and until next time…………..

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