Work out schedule advice

epicstapler

Hi all

At the moment i work an overnight job five nights a week from 11pm til 7am and a day job three days a week from 9am til 5pm.
As i prioritise sleep on those days, they're ruled out as work out days (though I'm on my feet the entire time for both jobs).

I'm looking for advice for how to make the most of my four free days for weighted and bodyweight strength exercises.
I'm not sure if i should be doing full body work outs each day or concentrating on one section.

At the moment i also do ballroom dancing one night a week, horse ride twice a week and train for roller derby once a week.

Thanks in advance!

jemhh

I am exhausted just reading your schedule

In your place, I'd probably do two full body workouts a week. Do you already have training plans or are you looking for one? Strong Curves has four different programs. One is bodyweight only and three use weights plus include some bodyweight exercises. Even though the program is technically written to be 3-4 days a week, if you're looking for a program to follow, it might be something to consider (or at least look at to see how to set up your two full body days.)

ETA: I'm saying two days only because with your sleep schedule I think that using the other two days to rest would be beneficial. It's not good to be running on fumes.

TR0berts

jemhh nailed it.

2 full-body workouts would probably work out best.

Joanna2012B

Agree with @jemhh !!

Girl you need some time for sleep too!!

epicstapler

Thank you so much! That's really helpful haha.

And i promise i make up for the sleep debt

I will have a look at strong curves definitely. I do get a bit lost in all the different info and programs out there!

Will131power

I agree, put as many days between the two full body work outs as possible to let yourself heal. Your body will adjust as long as you don't over do it. Eating well will also help repair your body even with lack of sleep. Good for you trying to make time!!!