Ready to reinvent yourself? Here’s your chance. The SHIFT SHOP is Chris Downing’s breakthrough rapid-rebuild program that helps anyone of any age or fitness level see maximum results in minimal time.
Using a breakthrough “ramp-up” method, Chris starts you out slow in Week 1 with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. In Week 2, you push harder with 35-minute workouts, and consume more protein to fuel the burn. But it’s nothing you can’t handle. Finally, in Week 3, you kick your shift into high gear: 45-minute workouts and clean eating.
The results when you cross the finish line? Stunning.
The SHIFT SHOP is now available on Beachbody On Demand! Don’t have a membership? Get BOD here!
What Is the SHIFT SHOP?
The SHIFT SHOP is a ramp-up fitness program. Chris makes it easy for you to start. Then he gradually increases the intensity of the cardio and strength-training workouts week by week — all while refining your nutrition. Plus, he makes it a lot of fun.
Week 1, Chris uses shorter, 25-minute workouts that’ll help you stay focused and committed. And you’ll be eating a healthy balance of carbs, protein, and fat.
Week 2, just as your body adapts to the workouts, Chris increases their length to 35 minutes. Plus, you’ll cut back on the starchy carbs, while revving up the proteins and veggies.
Week 3, it all comes together. Seven days of higher-intensity workouts, while eating clean. This is your grand finale.
And there’s even a modifier you can follow, so you can always get through all the moves, and still get a great workout.
What can you expect after 3 weeks in the shop? Nothing but results. Your body should be leaner, faster, stronger. And because Chris will be shifting you toward a healthier mindset as well, you’ll be able to build on these accomplishments for the rest of your life.
Who is the SHIFT SHOP for?
Because of Chris’ “ramp-up” method, and because there’s an incredible modifier to follow, anyone can use the SHIFT SHOP to reach his or her next level of fitness:
• Men and women of any age or fitness level
• Beginners looking to start their fitness journey
• Graduates of Beachbody beginner programs, such as 21 Day Fix, and people of intermediate fitness levels who want a bridge toward more extreme workouts
• Those who enjoy athletic activities and want to become leaner, faster, stronger — as well as former high school and collegiate athletes who want to get back to where they were
• Anyone who wants to achieve significant results quickly
• Men and women of any age or fitness level
• Beginners looking to start their fitness journey
• Graduates of Beachbody beginner programs, such as 21 Day Fix, and people of intermediate fitness levels who want a bridge toward more extreme workouts
• Those who enjoy athletic activities and want to become leaner, faster, stronger — as well as former high school and collegiate athletes who want to get back to where they were
• Anyone who wants to achieve significant results quickly
How long are the workouts?
Week 1: 25 minutes
Week 2: 35 minutes
Week 3: 45 minutes
Here’s a look at the SHIFT SHOP workouts
| Speed :25 | Jumpstart your cardio with 1-minute intervals designed to work your entire body and make you break a sweat. Equipment required: Beachbody Agility Markers. |
| Strength :25 | Build a strong foundation with easy-to-learn 1-minute intervals of resistance movements designed to set you up for success. Equipment required: Weights. |
| Speed :35 | Intensity increases as does the formations. This workout was designed to improve your agility, build your stamina and burn more calories. Equipment required: Beachbody Agility Markers. |
| Strength :35 | By combining the foundational moves, the intensity ramps up creating new challenges as you continue to get stronger. Equipment required: Weights |
| Speed :45 | Up the ante with new dynamic drills that continue to ramp-up your conditioning and get your ready for any challenge. Equipment required: Beachbody Agility Markers. |
| Strength: 45 | The ultimate resistance workout created to challenge every muscle group to increase definition and get the very best out of you. Equipment required: Weights. |
| Shift Core | Strengthen your core as you breath through 9, 1-minute ab-shredding exercises. Equipment required: None. |
| Shift Mobility | 20 minutes of focused stretching to alleviate tightness and get you ready to continue the Shift. Equipment required: Towel. |
The SHIFT SHOP Deluxe Workouts are included in your Beachbody On Demand membership.
| Super Speed :50 | Adding in the Beachbody PT Sandbag, this workout bring you 3 rounds of calorie-scorching drills guaranteed to shift your endurance into high gear. Equipment required: Beachbody Agility Markers. |
| Super Strength :50 | Three rounds of resistance intervals designed to challenge your strength with the Beachbody PT Sandbag. This workout will challenge your body and your mind. Required equipment: Weights. |
| Super Shift Core | Take the Beachbody PT Sandbag to the mat for 9 intense 1-minute core-focused exercises. Required equipment: None. |
Do you need a lot of space to do the workouts?
We recommend doing SHIFT SHOP cardio workouts in a 6 feet by 6 feet space for optimal results and experience.
Don’t forget about the program’s secret weapon: Beachbody Agility Markers
Want to accelerate your SHIFT SHOP results? These signature agility markers serve as directional targets in your cardio workouts to help improve your reflexes while building your coordination, speed, and endurance. You won’t believe how fun it is, and how much more you’ll sweat. Buy SHIFT SHOP Agility Markers at TeamBeachbody.com.
What is the SHIFT SHOP meal plan like?
The Simple Shift Nutrition guide is compatible with the Portion Fix container system.
Based on your current weight, you will be assigned to a category according to the Shift Shop meal plan that dictates how many servings of each category (carbs, vegetables, protein, etc.) you can eat every day.
Because the Shift Shop is a ramp-up program, you will start to reduce your intake of starchy carbohydrates and replace them with proteins and vegetables in Weeks 2 and 3.
Why should you stream the SHIFT SHOP on Beachbody On Demand?
As a Beachbody On Demand member, you get access the 3 additional SHIFT SHOP deluxe workouts mentioned above, plus hundreds of other proven Beachbody routines — including exclusive Beachbody On Demand workouts and future releases. Your membership also includes access to Beachbody’s cooking show — FIXATE.
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