[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-569149-105":3,"doc-detail-569149-en":80,"detail-sidebar-cat-0-en-105":97},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":73,"head_meta":75,"extra_data":77,"updated_unix":79},105,"en","wurkoots","WURKOOTS","","WURKOOTS by Tam Rannachan presents a humorous, Scots-tinged fitness philosophy built around getting your backside moving. It introduces Big Tam’s philosophy, then lays out kilted workout routines ranging from warm-ups and stretching to strength and cardio-style moves. The sections progress through pre-workout, post-workout, wind-down, and a motivational meditation theme. A personal diary recounts early unhealthy habits and a first painful gym experience that ultimately leads to feeling healthier.",{"@graph":14,"@context":72},[15,34,55],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/story-novel/","Story & Novel",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/wurkoots/569149/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/wurkoots/569149.png","ImageObject",300,407,{"name":42,"@type":43},"Mimi","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-19","2026-10-13",true,{"@type":52,"interactionType":53,"userInteractionCount":30},"InteractionCounter",{"@type":54},"ViewAction",{"@type":56,"mainEntity":57},"FAQPage",[58,64,68],{"name":59,"@type":60,"acceptedAnswer":61},"What is the main message of Big Tam's Philosophy in WURKOOTS?","Question",{"text":62,"@type":63},"The book encourages readers to focus on getting moving and staying motivated, using humor and practical guidance to build healthier habits.","Answer",{"name":65,"@type":60,"acceptedAnswer":66},"What kinds of workouts are included in Big Tam's Kilted Wurkoots?",{"text":67,"@type":63},"It lists a variety of kilted-style exercises such as squats, stretches, stretches-to-strength transitions, and dynamic movements for different workout phases.",{"name":69,"@type":60,"acceptedAnswer":70},"How does Big Tam describe his early experience with exercise?",{"text":71,"@type":63},"He recounts starting with an unhealthy routine, then trying the gym for the first time, feeling overwhelmed by equipment and intensity, and later noticing he actually felt better after continuing.","https://schema.org",{"og:url":32,"og:type":74,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":76,"canonical":32},"index,follow",{"doc_id":78,"site_id":7},569149,1791922458,{"code":4,"msg":81,"data":82},"success",{"doc_id":78,"user_id":83,"nickname":42,"user_avatar":84,"doc_module":4,"category_id":22,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":85,"file_id":86,"file_url":87,"file_type":88,"file_size":89,"view_count":30,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":90,"language":91,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":92,"faqs":93,"seo_title":94,"seo_description":12,"update_tm":95,"read_time":96},2336477974920,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","WURKOOTSTAM RANNACHAN  \nFur Nina an'Christopher  \n# WURKOOTS\n\nBy Tam Rannachanllustrated by Jane Cornwell  \nText copyright ◎2019Tam Rannachan www.bigtamswebsite.com  \nllustration copyright 2019Jane Cornwell www.janecornwell.co.uk  \nA CIP record of this book is available from the British Library.  \nPaperback ISBN 978-1-9164915-1-9  \nThe author's moral rights have been asserted.All rights reserved.No part of this publication may be reproduced,stored in a retrievalsystem or transmitted in any form or by any means,electronic,mechanical,photocopying,recording or otherwise,without theprior permission of the publisher.  \nFirst published in the UK in 2019by The Wee Book Company Ltd.www.theweebookcompany.com  \nPrinted and bound by Bell&Bain Ltd,Glasgow.  \nWi'big braw thanks tae Susan an'Andrew.  \n# Big Tam's Philosophy\n\n·A bit aboot me-Big Tam  \n·Noo let's concentrateoan you  \n·Let this book be yer newbest pal  \n·Be happy -it's as rare ashen's gnashers  \n·Git yer heid straicht  \n·Time tae get yer bahookiein motion  \n·Jist git it done  \n·Start wi'yer scran an'bevvy  \n·Tak a keek in thon mirror  \n·Yer gym is aw aboot ye  \n·If it's pishin doon or perfect,git it done!  \n·Yer wurkoot claithes  \n·Get yer kilt oan!  \n# Big Tam's Kilted Wurkoots\n\n·Wullie Wallace warm-ups  \n·Skelpin midgies n glaikitstretches  \n·Tattie scone trotter touches  \n·Lorne sausage sit ups  \n·Porridge plank  \n·Arbroath smokie star jumps  \n·Haggis swings  \n·Bampot bicep curls  \n·Pure deid brilliant dips  \n·Scotch pie push ups  \n# BIG TAM'S KILTED WURKOOTS\n\n● Thistle squats  \n·Cludgie clenches  \n·Bagpipe birls  \n·Neeps an tatties hunneryerd dash  \n·Coo pat lunges  \n·Clootie dumplin puttin  \n·Plain breid lateral raises  \n·Scottish kerry oot steps  \n# Caledonia Cool Doons\n\n·Coolin doon  \n·Cauf chokes an trotter pats  \n·Pin tae erse grabs  \n·Wind wheechs  \n·Oxter whirls  \n·Drookit shoogles  \n# Big Tam's Post Wurkoots\n\n·Ye've done it!Gaun yersel!  \n·Semmit an drawers saunasession  \n·Big Tam's motivatinmeditation  \n·It's up tae you noo!  \n# Big Tam's Diary\n\n·7 day scran n bevvy diary  \nBig Tam's Translation  \n·A wee bit o help wi sumo thae tricky scots wurds  \nSo,who am I tae tell ye tae git yer erse in motion?Weel,listen up cos I've been richt whaur ye are noo.Let me tell ye aw aboot it.  \nI was born an awfy long time ago in a wee singleend hoose in Govan in Glesga whaur I lived wi maMammy an ma Granny.We didny hae twa penniestae rub taegither so we didny eat too healthy.Whenwe did manage tae scrape a couple o bob taegitherin the hoose,my wee Mammy wid buy me hunnerso sweeties tae mak up fur the skint times.  \nNoo,oor heids git intae habits we learn,so l endedup haein an unhealthy pairtnership wi scran most omy life.Jist like many o us,in my teens I'd eat hunnerso shite an ended up lazin aboot wi a big kyte oan mean ma erse permanently planted in front o the tellyI cin tell ye noo,I felt awfy shite.  \nBut in life ye cin either stiy the wiy ye ur or ye cin gitup aff yer bahookie an git in aboot it.So,in ma teens,I took the high road an chose tae try an git up ando somethin aboot it.Aff I went intae a gym fur thefirst time!  \nJings,I near keeched masel at aw the big weights anmachines!This was an auld school gym whaur a'bodyseemed tae be built lik Desperate Dan.The soundo groanin an gruntin an the clunkin sound o metalbouncin off the flair was terrifyin tae me.The biggestweight I'd lifted up tae then was a plate o maGranny's stovies.  \nSo,whit did I dae?I turned an showed a clean seto heels an went richt back tae ma telly an unhealthyscran!The sweat was pishin oot o me jist watchinthese mad big fellas.Aye,like many o us,I'd gaveup gittin fitter afore I'd even startit.  \nThen a couple o days later wan o the big fellas fraethe gym passed me in the street an said,\"Richt bigyin,git yer erse back in tae thon gym an I'll show yewhit tae dae.\"So,next day in went wi a big reddiean let me tell ye noo tha big bam nearly kilt me!Efter tha session ma pins were tremblin lik a feartdug,my b","cbCaiuZZjGCE1oHE","https://ap.wps.com/l/cbCaiuZZjGCE1oHE","pdf",4016845,132,"English","# Big Tam's Philosophy\n## Big Tam's Kilted Wurkoots\n## Caledonia Cool Doons\n## Big Tam's Post Wurkoots\n## Big Tam's Diary","[{\"question\":\"What is the main message of Big Tam's Philosophy in WURKOOTS?\",\"answer\":\"The book encourages readers to focus on getting moving and staying motivated, using humor and practical guidance to build healthier habits.\"},{\"question\":\"What kinds of workouts are included in Big Tam's Kilted Wurkoots?\",\"answer\":\"It lists a variety of kilted-style exercises such as squats, stretches, stretches-to-strength transitions, and dynamic movements for different workout phases.\"},{\"question\":\"How does Big Tam describe his early experience with exercise?\",\"answer\":\"He recounts starting with an unhealthy routine, then trying the gym for the first time, feeling overwhelmed by equipment and intensity, and later noticing he actually felt better after continuing.\"}]","WURKOOTS | PDF",1791874239,203,{"code":4,"msg":81,"data":98},[99,102,106,110,115,120,125,130,135,138,142],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":100,"slug":101},90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":107,"show_sort_weight":108,"slug":109},"Exam",70,"exam",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},5,"Comic",60,"comic",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},6,"Technology",50,"technology",{"id":121,"doc_module":4,"doc_module_name":25,"category_name":122,"show_sort_weight":123,"slug":124},7,"Healthcare",40,"healthcare",{"id":126,"doc_module":4,"doc_module_name":25,"category_name":127,"show_sort_weight":128,"slug":129},8,"Research & Report",30,"research-report",{"id":131,"doc_module":4,"doc_module_name":25,"category_name":132,"show_sort_weight":133,"slug":134},9,"Religion & Spirituality",20,"religion-spirituality",{"id":133,"doc_module":4,"doc_module_name":25,"category_name":136,"show_sort_weight":133,"slug":137},"World Cup","world-cup",{"id":139,"doc_module":4,"doc_module_name":25,"category_name":140,"show_sort_weight":139,"slug":141},10,"Lifestyle","lifestyle",{"id":143,"doc_module":4,"doc_module_name":25,"category_name":144,"show_sort_weight":111,"slug":145},19,"General","general"]