Do You Know The Shift Shop Schedule?

Here’s a new trainer for you. Like other Beachbody instructors, Chris Downing has put together a complete system of workouts and a nutritional guide that work together to produce maximum results. The Shift Shop schedule is relatively basic, but I’m going to give you a few explanations, so you know what to expect if you choose to try the Shift Shop program.

General Information

Chris believes in the importance of mental accuracy as a means of achieving physical health, so his routines rely on mental preparation and the ability to hone your focus when necessary. The Shift Shop schedule is also designed to start you slowly and build intensity over each week.

The Shift Shop Schedule

Shift Shop consists of three rounds, with three weeks in each round. The weeks include six days of workouts, with a rest day. During the first round, you have the option of either resting on that seventh day or completing a mobility workout.

Round One: The Rebuild

During the first phase, you will be doing the same exercises on the same days (i.e., Speed every other day, alternating with Strength and Core). As I have noted before, you should start the program so that your rest day jibes with your regular calendar.

Because the routines are high-intensity and designed to balance the emphasis on different muscles, it is essential to complete them in the order listed on the Shift Shop schedule. Workouts are each 25-35 minutes long.

Round Two: The Accelerator

During weeks four through six, you’ll follow the same pattern of exercises, but the lengths of the workouts increase to 40-50 minutes each, and they are increased intensity. This is when you really kick it all into high gear.

Round Three: The Hybrid

After the six weeks of Shift Shop and the gradual increase in tempo and concentration, it’s time to break it up. During the final three weeks of the Shift Shop schedule, you’ll still be completing some of the workouts you did in Round Two, but they are interspersed with workouts from other Beachbody programs.

Expect to see PX903, Chalean Extreme, 21 Day Fix Extreme, Core De Force, PiYo, and Cize, plus a few others. You’re going to mix it up during these weeks. If you follow the Shift Shop schedule, you’re bound to see results.

About the Exercises

Make no mistake, because this is a three-week program, it is intense and gets more so over the second round. However, as long as you are focused, it’s also not complicated, so it’s okay for beginners to try. Each workout is completed using one-minute intervals.

You’ll be doing cardio (Speed), resistance (Strength), sculpting your midsection (Shift Core), and taking it easy (well, easier at least) with some focused stretching (Shift Mobility). As mentioned, each week builds on the last, so the intensity increases accordingly.

The Shift Shop schedule is straightforward and designed to get maximum results in a shorter amount of time than other programs. It’s available on Beachbody on Demand. You can also access a Shift Shop Free Sample Workout that will give you a taste of the whole program to see if it’s the right fit for you. So get going and check it out!

shift shop schedule

About the Author Melissa McAllister

My name is Melissa McAllister. I just turned 44! I have a son and daughter and my husband and I are new empty nesters! My husband is the reason I eat, drink, and sleep health and fitness. He has 2 speeds, GO and GO Faster. We have been together for over 28 years and married for 23 (yes, he had me at “hello!”). Don’t get me wrong though…I was a Doritos and Coca Cola eating Hoover when I was in school! Fitness has been an essential part of my life for over 19 years. I have the 3 best jobs in the world—being a stay-at-home Mom, business owner, and group exercise instructor for several large fitness chains. I have been teaching everything from yoga to kickboxing for over 17 years. I have also had the great opportunity to train, inspire, and motivate other instructors for the past 11 years. You might even see me in a few fitness videos out there! 😉 Reaching out to others who are struggling to be healthy and happy is my passion. I couldn’t tell you next Fall’s latest fashion must have or what flowers to plant this season, but I can help you achieve your health and fitness goals. With your determination and my motivation, we can find and keep the best YOU! I will inspire by holding myself and those around me accountable!

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