workout

Make The Shift


What Is SHIFT SHOP?

The SHIFT SHOP is a ramp-up fitness program. The first week is intended to be easier for your body to adjust and for you to get acclimated to the moves. Then he gradually increases the intensity of the cardio and strength-training workouts week by week — all while refining your nutrition. 

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 45 minute 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.

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 but you can make it work in just about any size space (living room, hotel room, dining room, etc)


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Who is 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
  • Anyone who wants to achieve significant results quickly

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: 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: 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: 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.

           BONUS WORKOUTS:

  • 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: 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.

What equipment is needed?

We recommend you use the Agility Markers which serve as directional targets in your cardio workouts to help improve your reflexes while building your coordination, speed, and endurance. It also asts as personal MOTIVATION! Chris encourages you to write a few goals on each of the markers as a way to push you through your workout. You can purchase them <here>. Some workouts also require weights that are appropriate for your fitness level (I started with 5lbs and gradually moved my way up to 10lb).

What do I love about Chris Downing?
— He keeps It Real.

He has real-world experience, training everyone from beginners to pro athletes. This means his workouts and eating plans aren’t just theories, they’re based on experience. The SHIFT SHOP is about so much more than helping you just get fit and lose weight. It’s about shifting your body and mind to a place that allows you to reinvent yourself. Chris will be there every step of the way to guide you, motivate you, and challenge you.

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 & 3.

Why should you stream the SHIFT SHOP on Beachbody On Demand?

As a Beachbody On Demand member, you get access to the 3 additional SHIFT SHOP Bonus 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. If you're interested in trying this workout, as well as being able to access 100's of others click the link below.
 


Take a Flattering "Before" Picture

 
selfie

Ahhhhh!!! The dreaded body shots -no, not the kind that involves alcohol but some might need a little liquid courage to get through it! I promise it's not as painful as you think- it's just something you have to do.

So your first challenge before starting your program is to snap your "Before" picture and take your body measurements - don't worry, you can bury them in your backyard if you want, but I promise you will wish you had them at the end of your program! I know, I get it, taking a selfie is a challenge for me, let alone taking a picture of my post-baby body (YIKES!) But to be honest my before picture actually became a real motivator for me- cameras don't lie and I was not happy with what I saw so I used my pictures to fuel me.  Anyway, your picture and measurements are for your eyes only, but hopefully you will love your new body so much you might even share them someday to inspire others...you never know!
 

Watch these two videos below to find out how to take your best "Body Selfie" and how to record accurate body measurements. If you have any questions, message me at SandiOhBrien@gmail.com