About Shift Shop Workout
Chris Downing’s Shift Shop Workout is billed as a three-week rapid rebuild that uses proven strength and conditioning techniques, active agility training, and core-focused abdominal routines to help “shift your body into the next level of fitness.”
Regardless of where you’ve come from, where you’ve been, or your weight, size, or age, this program claims to gradually ramp up your fitness and refine your nutrition to help you get into amazing shape fast. In other words, each week’s workouts are 10 minutes longer and you’ll eat fewer starchy carbs, so you’ll definitely need to challenge yourself.
Over the course of 21 days with the Shift Shop Workout program, can you expect to lose 10 pounds, as claimed on the website? Will you be able to maintain motivation and reach your goals? Are there any important considerations to keep in mind?
Let’s kick things off by taking a closer look at what you’ll be doing each week.
What’s Involved In Each Week of Shift Shop Workout?
Shift Shop is centered around ‘ramping-up,’ which involves an easy start with gradual increases in cardio and strength-training intensity each week (six workouts per week).
The Shift Shop Program’s ramp effect will gradually increase fitness intensity and time, along with nutrition guidelines, so that you can accomplish your fitness goals over the course of three weeks. Image credit: Beachbody, LLC
Based on this idea, here’s a brief overview of what you can expect throughout the program:
- Week 1 – Shorter 25-minute workouts that promise to help you stay focused and committed, without burning out. From a nutrition perspective, you’ll eat a balanced amount of carbs, protein, and fat.
- Week 2 – This week, Chris will start ramping up intensity and activity level so that you’re working out for 35 minutes each session and accelerating your results. You’ll also start cutting back on starchy carbs and increasing your protein and vegetable intake.
- Week 3 – During the third week, you’ll experience higher-intensity, 45-minute workouts and clean eating (more whole, natural foods and less processed ones), leading to a body “that’s significantly faster, stronger, and leaner.” From there, the website claims you’ll be able to “build on these accomplishments for the rest of your life.”
Throughout the program, you’ll find a modifier for each exercise, which can allow you to always get through the moves and still achieve a solid workout.
The program makes extensive use of Chris’s signature agility markers (small, hexagonal discs), which serve as directional targets during your cardio workouts and are intended to improve reflexes and build coordination, speed, and endurance.
What will you pay for this training?
How Much Does the Shift Shop Program Cost?
The Shift Shop program is priced at $59.85 and includes a total of eight workouts, a Jump Start Guide, Agility Markers, a 3-week calendar, and the Simple Shift Nutrition Guide.
Most Beachbody programs come with 30-90-day refund policies, although we won’t know the specifics for Shift Shop until it’s released on July 12, 2017. We’ll update this article as soon as we know more, so be sure to check back.
In the meantime, Beachbody’s customer service department can be reached at 800-470-7870.
Now that we've covered some of the basics of the Shift Shop Workout program, let's dive a little deeper and explore some of its underlying concepts.
Taking a Closer Look at the Shift Shop Workout
What Is High-Intensity Interval Training?
These days, ‘high-intensity’ is the buzzword within the fitness industry. Which, like its name implies, references workouts that quickly elevate your heart rate and push your muscles to exhaustion.
When performing these exercises for short periods of time, followed by even shorter rest periods, and then repeating, this is something known as high-intensity interval training, or HIIT. Typically, these rounds last 20 minutes or so.
One of the most popular forms of HIIT is CrossFit, which aims to strengthen the entire body. However, anything that involves high-intensity intervals can qualify, including lifting weights at the gym, sprinting and doing push-ups in your driveway, or going through a Shift Shop workout in front of your TV.
Benefits of HIIT workouts include a lot of exercise in a short amount of time, working your muscles and cardiovascular system at the same time, and the fact that these exercises can be performed in dozens (perhaps even hundreds) of different ways.
On the other hand, because of the high-intensity, they might not be ideal for those who are just starting out—since this could lead to burnout, or even injury. While Shift Shop might help alleviate this concern by ramping up the intensity, you'll still want to speak with your doctor beforehand.
Carbs, Veggies, & Proteins, Oh My!
Carbohydrates are an essential macronutrient and an important source of energy for your body. However, if too many of our calories are derived from carbohydrates, this excess is stored in the form of fat, which can lead to poor health if continued long enough.
Protein is another macronutrient, which breaks down into enzymes once digested by the body. In turn, these enzymes play vital roles in the body by helping to build and repair tissue, produce hormones, act as the building block for bones, muscles, and skin; and repair cells.
By restricting carbohydrates, this also inevitably restricts calorie intake, thereby causing your body to burn existing fat for energy. During the process, increasing protein intake can also help rebuild muscles while you’re working out, reduce appetite and cravings, boost metabolism, and lower blood pressure.
What Kinds of Results Can You Expect With Shift Shop?
Given this, how much weight might you expect to lose with the Shift Shop program?
According to the website, “Individual results vary, but if you follow the nutrition plan and workout calendar every day, you can reach any realistic weight loss goal.” Specifically, we’re told you might expect to lose about 10 pounds over the course of three weeks, which falls relatively in line with the Centers for Disease Control’s guidelines for healthy weight loss.
Who will guide you through this journey?
What Do We Know About Shift Shop’s Chris Downing?
As the creator of the Shift Shop program, Chris Downing is a personal trainer that takes an engaging, motivation-based approach to helping clients increase their physical and mental strength. According to the program’s website, Chris’s results-driven methods can be effective for everyone from beginners to gym rats, using short interval workouts that can deliver results fast.
His personal philosophy is: Love. Empower. Inspire.
In addition to his role at Beachbody, Chris has owned and operated D24 Fitness based in North Canton, OH since 2010. Previously, he attended Alfred University.
Our Final Thoughts About the Shift Shop Workout Program
While we’ll have to wait until July 12th, 2017 to learn all the details about Chris Downing’s Shift Shop Workout, from what we’ve learned, it seems like the interval-based exercises and increasing carbohydrate restriction it utilizes could certainly help you lose weight and improve your fitness over the course of three weeks.
Will it necessarily help you “rebuild your body” and “reinvent your life,” though? This will certainly be different for everyone.
Similarly, the answers to the following questions will differ based on your specific preferences and needs, and could ultimately determine your level of success with the program:
- Are you OK working out in your home day after day?
- Can you continue watching the same videos over and over? Will this still be the case if you need to repeat the program 2-3X to achieve the results you want?
- Are you currently fit enough to undergo strenuous, although short, exercise routines? While each Shift Shop exercise features a modifier, if you’re a beginner, the intensity of this program might not represent the best match.
- Achieving your fitness goals is just as much about nutrition as it is exercise. Do you have the willpower to adhere to Shift Shop’s nutrition program?
- Do you enjoy Chris's coaching style? This is important because enjoying your workouts will help keep you motivated throughout.
In the end, it seems like the majority of Beachbody’s programs come with mostly positive feedback. And if it doesn’t work for you, you can always take advantage of the company’s refund policy—we’ll just have to wait until Shift Shop is released to find out exactly what this entails.
Finally, keep in mind that there are hundreds (perhaps thousands) of different high-intensity interval training workout videos and programs out there. Since they’re largely based on the same principles, though, it might be the case that they’ll deliver similar results, but will almost certainly differ in how well they’ll maintain your motivation—which can make all the difference.
We’ll be sure to update this article as soon as Beachbody releases the Shift Shop workout on July 12th, so be sure to check back soon for more details!
1 out 1 people found this review helpful
I joined BeachBody.com OnDemand in July of 2017. I decided to start with the first program on the list, which happened to be Shift Shop. I did watch the short clip about the program, and Chris seemed fun and motivating so I thought I'd give it a try.
I love it!
I printed out the exercise calendar/program and markers on my printer. I figured out what food intake plan to follow and printed that out as well. I should follow Plan A.
It's been about three weeks. I am super, super busy so I can't workout as often as I'd like, and still haven't been able to get to the store to get the suggested foods. But, I must say, with my nutty schedule and the fact that I can just about follow the nutritional guide, I have already lost a couple of pounds, and more importantly, INCHES. I have a pair of jeans on right now that I could only wear standing up!
I am very happy and plan to find the time to do some food shopping soon. I am going to finish this three-week routine and start from the top with added leg weights and heavier hand weights. I am 55 years old, so if Chris does a move I can't do, I will do the modifier or just run in place for the minute and then on to the next move.
Bottom Line: Yes, I would recommend this to a friend