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.
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.
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.
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.
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.
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.
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!