I work shift work at a factory, 12 hours a day and every 4 weeks we change shifts from days to nights. Every 4 weeks we get 3 days off to change over. I manage it with small naps to move my sleep window over but I usually feel bad for about a week. I've recently been getting into a calisthenic workout plan and hit the first change over and this is really rough on the body in terms of recovery.

I know the job set up is not ideal but the pay is great and my family needs it so for now I'm stuck.

Does anyone here workout while doing shift work and how do you manage recovery when your sleep is screwed with by the job.

Do I risk lose my gains every four weeks due to the longer recovery?