Shift Strong: Workouts You Can Do After a 12-Hour Shift

Exhausted after back-to-back 12s?

You’re not alone. The last thing most nurses want after a brutal shift is a 60-minute HIIT class. But strength doesn’t always mean intensity—it means consistency. These short, effective workouts are designed to help you stay strong, mobile, and centered… even when you’re running on fumes.

Here are quick, joint-friendly workouts you can do to stay strong without burning out.

1. Mobility Reset (5 minutes)

Foam roll + dynamic stretches. Focus on hips, back, and shoulders.

2. Strength Boost (15 minutes)

• 2 rounds of:

  • Squats × 15

  • Push-ups × 12

  • Bent-over rows × 12

  • Plank hold (30–45 seconds)

3. Core Finish (5 minutes)

Dead bugs, side planks, and bird dogs to reset posture after long hours on your feet.

SHIFT STRONG means making the most of what you have. Grab the Shift Strong Hoodie to stay warm on your way to recovery.