Shift Shop: The 3 Week Rapid Rebuild to Results
Shift Shop: The 3 Week Rapid Rebuild
It doesn't matter where you came from...or where you've been.
You can always reinvent yourself. When you have someone like Chris Downing training you--someone who truly cares about you and your goals--the sky's the limit. Beachbody's newest Super Trainer is going to take you from where you are to where you want to be.
Who's it for?
• Shift Shop is for anyone that wants to ramp up their fitness fast. In three short weeks you progress from basic 25 minute workouts to advanced 45 minute routines - all while honing your nutrition for optimal results.
• It's great for all fitness levels. If you have a lot of weight to lose, Shift Shop will be your on-ramp to fitness. If you've spent some time away from your regular routine, Chris will lead through a fitness tune-up. It's perfect for anyone who wants an easy commitment to jump-start their regimen.
What are the workouts like?
Week 1- 25 minutes
Speed 25: Jumpstart your cardio with 1-minute intervals designed to work your entire body and make you break a sweat
Strength 25: Build a strong foundation with easy to learn, 1 minute intervals of resistance movements designed to set you up for success.
Week 2 - 35 minutes
Speed 35: Intensity and formations increase. This workout was designed to improve your agility, build your stamina and burn more calories.
Strength 35: By combining the foundational moves, the intensity ramps up creating new challenges as you continue to get stronger.
Week 3 - 45 minutes
Speed 45: Up the ante with new dynamic drills that continue to ramp-up your conditioning and get you ready for any challenge.
Strength 45: The ultimate resistance workout created to challenge every muscle group to increase definition and get the very best out of you
Extras:
Shift Core - 12 minutes: Strengthen your core as you breathe through 9, 1-minute ab exercises
Shift Mobility - 20 minutes of focused stretching to alleviate tightness and get you ready to continue the shift!
What is the nutrition plan?
It doesn't matter where you came from...or where you've been.
You can always reinvent yourself. When you have someone like Chris Downing training you--someone who truly cares about you and your goals--the sky's the limit. Beachbody's newest Super Trainer is going to take you from where you are to where you want to be.
Who's it for?
• Shift Shop is for anyone that wants to ramp up their fitness fast. In three short weeks you progress from basic 25 minute workouts to advanced 45 minute routines - all while honing your nutrition for optimal results.
• It's great for all fitness levels. If you have a lot of weight to lose, Shift Shop will be your on-ramp to fitness. If you've spent some time away from your regular routine, Chris will lead through a fitness tune-up. It's perfect for anyone who wants an easy commitment to jump-start their regimen.
What are the workouts like?
Week 1- 25 minutes
Speed 25: Jumpstart your cardio with 1-minute intervals designed to work your entire body and make you break a sweat
Strength 25: Build a strong foundation with easy to learn, 1 minute intervals of resistance movements designed to set you up for success.
Week 2 - 35 minutes
Speed 35: Intensity and formations increase. This workout was designed to improve your agility, build your stamina and burn more calories.
Strength 35: By combining the foundational moves, the intensity ramps up creating new challenges as you continue to get stronger.
Week 3 - 45 minutes
Speed 45: Up the ante with new dynamic drills that continue to ramp-up your conditioning and get you ready for any challenge.
Strength 45: The ultimate resistance workout created to challenge every muscle group to increase definition and get the very best out of you
Extras:
Shift Core - 12 minutes: Strengthen your core as you breathe through 9, 1-minute ab exercises
Shift Mobility - 20 minutes of focused stretching to alleviate tightness and get you ready to continue the shift!
How long are the workouts?
The workouts are different each week. Week 1 has 25 minute workouts with Speed on Monday, Wednesday, Friday and Strength on Tuesday, Thursday, Saturday and abs on Thursday and Saturday.
Week 2 is 35 minutes plus the extra 10 minute abs on Thursdays and Saturdays.
Week 3 is 45 minutes with the extra 10 minutes on Thursdays and Saturdays.
Don’t be deterred by the 45 minute workouts! I know I rolled my eyes because I’m so used to my 30 minute workouts! It’s not bad – it actually goes very quickly and doesn’t feel like 45 minutes.
There is a rest day on Sundays with an optional Mobility stretching program on Sundays.
I’ll tell you that I ran out of Hydrate and Recover and I could tell a distinct difference in my energy and ability to do the workouts – when you do this program, invest in the Performance line!! I promise you it is worth it!
The workouts are different each week. Week 1 has 25 minute workouts with Speed on Monday, Wednesday, Friday and Strength on Tuesday, Thursday, Saturday and abs on Thursday and Saturday.
Week 2 is 35 minutes plus the extra 10 minute abs on Thursdays and Saturdays.
Week 3 is 45 minutes with the extra 10 minutes on Thursdays and Saturdays.
Don’t be deterred by the 45 minute workouts! I know I rolled my eyes because I’m so used to my 30 minute workouts! It’s not bad – it actually goes very quickly and doesn’t feel like 45 minutes.
There is a rest day on Sundays with an optional Mobility stretching program on Sundays.
I’ll tell you that I ran out of Hydrate and Recover and I could tell a distinct difference in my energy and ability to do the workouts – when you do this program, invest in the Performance line!! I promise you it is worth it!
What is the nutrition plan?
The nutrition program uses Portion Fix to measure out your food. Based on your current weight, you’ll go into a category according to the Shift Shop plan. What’s different is your food list – it changes throughout the 3 weeks of the program. You might be allowed certain foods in week 1 that you’ll no longer be allowed to eat in week 3.
For example, in week 1 your yellow containers include quinoa, spaghetti squash, oatmeal, and more. In week 2, this list cuts down and you’re allowed the basics like baked potatoes and sweet potatoes as your starchy carbs. In week 3, you don’t get any yellow containers but you increase good fats and proteins and veggies are unlimited.
So you will use the Portion Fix containers for the size, but the nutrition plan for the program alters the foods that you’ll be eating in order to get yourself into that maximum fat burning mode.
Is Shift Shop geared towards fat loss or gaining muscle?
Shift Shop is geared for everybody! Take me for example – I didn’t have extra weight to lose, but I did lose a bit of the extra “fluff” and I built muscle and strength. The program includes strength training days and cardio days. It’s great for anyone who wants to lose weight, lean out, and build muscle.
I will mention that you can’t “spot treat” an area, and you MUST stick to the meal plan 100%. If you only follow the workouts or only follow half of the meal plan, you won’t maximize the potential of the program.
Shift Shop is geared for everybody! Take me for example – I didn’t have extra weight to lose, but I did lose a bit of the extra “fluff” and I built muscle and strength. The program includes strength training days and cardio days. It’s great for anyone who wants to lose weight, lean out, and build muscle.
I will mention that you can’t “spot treat” an area, and you MUST stick to the meal plan 100%. If you only follow the workouts or only follow half of the meal plan, you won’t maximize the potential of the program.
Is the program hard?
It’s not hard, but it’s really what you tell yourself! If you think you’re afraid of the program, you’re going to be afraid of the program. If you go into each workout with a positive attitude and set intentions for what you want to get out of it, you will succeed.
Chris will remind you to “try before you modify” so you will give it your all and if you can’t do push ups, for example, you’ll try it on your toes first and then you can modify on your knees. No matter where you are in your fitness journey, YOU CAN DO THIS PROGRAM. It is modifiable, it is totally doable, and trying this program is better than saying it’s too hard and not doing anything at all.
It’s not hard, but it’s really what you tell yourself! If you think you’re afraid of the program, you’re going to be afraid of the program. If you go into each workout with a positive attitude and set intentions for what you want to get out of it, you will succeed.
Chris will remind you to “try before you modify” so you will give it your all and if you can’t do push ups, for example, you’ll try it on your toes first and then you can modify on your knees. No matter where you are in your fitness journey, YOU CAN DO THIS PROGRAM. It is modifiable, it is totally doable, and trying this program is better than saying it’s too hard and not doing anything at all.What kind of shoes do I need? What other accessories do I need?
I’d recommend cross trainers. You don’t want to use running shoes. As for everything else, you’ll need some weights, the markers, and a good mat. You’ll be on the ground at times so you want to make sure you have a bit of a cushion.
I’d recommend cross trainers. You don’t want to use running shoes. As for everything else, you’ll need some weights, the markers, and a good mat. You’ll be on the ground at times so you want to make sure you have a bit of a cushion.
Do you need a lot of space to do the workouts?
You do need some space. You can put your markers closer together but you’ll need the living room or the garage to move around when you do cardio.
You do need some space. You can put your markers closer together but you’ll need the living room or the garage to move around when you do cardio.
I am finishing XXX Beachbody program, will this be a good transition?
Absolutely! Shift Shop is a great transition from any Beachbody program (and I’ve tried them all!). You really are supposed to change it up every 90 days, whether it’s your nutrition or your workout routine, so your body will be worked in different ways which gets you different results.
Since the launch is July 13th, that means we will prep the week of the 17th. Workouts for the kickoff group will start on Monday, July 24th. Round 1 (which is 21 days) will end on August 13th and then we will move on to Round 2 which will take you right into the end of the summer. We’ll do round 3 as well!! Are you pumped??
How do I join?
To get the maximum experience and results, you'll get started with a challenge pack, unless you're already one of my shakeology lifers!
The challenge pack will include
- access to the workouts (either through beachbody on demand streaming or the dvds)
- 30 day supply of shakeology (our super delicious, superfood once daily meal replacement)
- the complete meal planning guide
- colorful portion containers
- access to my online accountability community
- ME as your coach :)
If you're ready to get a jump start, you can do so now with the Beachbody on Demand ALL Access challenge pack which will give you access to ALL of the Beachbody workouts and immediate access to the Shift Shop when it is released!
To join, fill out the form below
This launch group will be available to my customers, so if you're already working with a coach, please check in with them :)
Absolutely! Shift Shop is a great transition from any Beachbody program (and I’ve tried them all!). You really are supposed to change it up every 90 days, whether it’s your nutrition or your workout routine, so your body will be worked in different ways which gets you different results.
Since the launch is July 13th, that means we will prep the week of the 17th. Workouts for the kickoff group will start on Monday, July 24th. Round 1 (which is 21 days) will end on August 13th and then we will move on to Round 2 which will take you right into the end of the summer. We’ll do round 3 as well!! Are you pumped??
- access to the workouts (either through beachbody on demand streaming or the dvds)
- 30 day supply of shakeology (our super delicious, superfood once daily meal replacement)
- the complete meal planning guide
- colorful portion containers
- access to my online accountability community
- ME as your coach :)
If you're ready to get a jump start, you can do so now with the Beachbody on Demand ALL Access challenge pack which will give you access to ALL of the Beachbody workouts and immediate access to the Shift Shop when it is released!
Fill out my online form.
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