Female chimney sweeps looking to improve functional strength, core stability, and joint mobility to handle the physical demands of climbing, lifting equipment, and working in confined spaces.
Estimated Daily Calories
2400 kcal
Protein Target
"Prioritize grip strength training and thoracic spine mobility to counteract the repetitive hunching and heavy lifting required during chimney maintenance."
Focus on strengthening your posterior chain and core. Proper lifting technique, using your legs rather than your back, is essential when moving heavy vacuums and rods.
Incorporate interval training that mimics climbing, such as stair climbing with a weighted vest, to build both cardiovascular capacity and leg endurance.
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