BEGINNERHOME20 MIN
Post Night Shift Reset
Low-intensity movement for the morning after a 12-hour night. Blood flow, not PBs.
- Beginner
- Home
- Short workouts
- Shift-friendly
- Cardio
EQUIPMENT
- None
WARM-UP
- 2 min walking on the spot, arm circles, hip circles
COACH NOTE
The goal is to move, eat, and get to sleep. Never chase intensity when you're sleep deprived.
Circuit (3 rounds, easy pace)
| EXERCISE | SETS | REPS | REST |
|---|---|---|---|
| Bodyweight squat | 3 | 12 | — |
| Incline press-up (kitchen counter) | 3 | 10 | — |
| Reverse lunge | 3 | 8 each side | — |
| Dead bug | 3 | 8 each side | — |
| Brisk walk or march | 3 | 90s | — |
FINISHER
5 minutes of slow nasal breathing lying down before sleep.
General guidance only. Scale every session to your ability and stop if anything hurts. New to training, pregnant or managing a condition? Check with a GP first.