• Beachbody on Demand
  • A set of dumbbells
  • Agility markers – you can purchase these or just print some out

Other key info

  • Beginner to intermediate experience level
  • Cardio, slim and tone, muscle building
  • 21 days program, 25-45 mins per day


First of all as you will see, the Shift Shop format is very simplistic. In each of the three week blocks you are alternating between 2 main workouts, supplemented by a core workout and an optional mobility workout. Super trainer Chris Downing pushes you beyond your limits by ramping up the intensity each week. At the time of doing this program I’ve been used to Body Beast, Masters Hammer and Chisel and Hard Labour style body part splits, so this simple format is welcome to mix things up a bit. A good old mix up is good for both body and mind, especially to keep motivation ramped up. Within the program materials, I have to say the jump start guide, Simple Shift Nutrition Guide and Shift Shop Recipe Booklet are excellent. They are amongst the most thorough I’ve seen, every from Beachbody. The Nutrition guide alone is 66 pages long. Don’t let that put you off though, it beautifully illustrates everything to do with the Portion Fix container system, food lists and even a complete shopping list based on your calorie requirements. All the thinking has been done for you, leaving you free to just give your all to the workouts

The Workouts

Week 1

  • Speed: 25
  • Strength: 25
  • Speed: 25
  • Strength: 25 / Shift Core
  • Speed: 25
  • Strength: 25 / Shift Core
  • Rest or Shift Mobility

Week 2

  • Speed: 35
  • Strength: 35
  • Speed: 35
  • Strength: 35 / Shift Core
  • Speed: 35
  • Strength: 35 / Shift Core
  • Rest or Shift Mobility

Week 3

  • Speed: 45
  • Strength: 45
  • Speed: 45
  • Strength: 45 / Shift Core
  • Speed: 45
  • Strength: 45 / Shift Core
  • Rest or Shift Mobility

Day 1/3/5 – Speed 25

Workout Length: 25 minutes

Quite a simplistic cardio workout working you between two agility markers. You work across multiple directions; up and down, side to side, diagonal jumps and forwards / backwards. Movements include high knees jogs, bear crawls and fast jacks. The pace is just about right and upon completing the first workout, I was instantly impressed at how notably polished the production of this program is. Afterwards I felt satisfied I’d been through a workout but not exhausted as such.  My heart rate zone breakdown was pretty steadily in the cardio zone, with 4 mins total in the peak zone.

Me in action during this workout

Day 2/4/6 – Strength 25

Workout Length: 25 minutes

I’m getting used to this format now. I’m a weights type of guy and this was actually quite fast paced. There’s a good mix of dumbbell and body weight resitance in this workout and all body parts felt sufficiently worked. I particularly ‘liked’ the cheeky little hold and short bursts of repping out Chris introduces throughout the workout. The routine comprised of the following moves:

Each move lasts 60 seconds

  • Squat
  • Shoulder Press
  • Reverse Lunge
  • Plank Walk
  • Bicep Curl
  • Side Lunge
  • Push-Up
  • Shift Lunge
  • Renegade Row
  • Bridge
  • Upright Row Raise
  • Piston Plank
  • Kickbacks
  • Bear Kicks
  • Sumo Squat

Me in action during this workout

Day 4/6/11/13/18/20 – Shift Core

Workout Length: 12 minutes

This is the basic core (ab) workout program as part of Shift Shop.

There are 9 moves altogether in this workout and each one is either 45 or 60 seconds each.  This ab workout particularly hits your obliques. There are no weights require but Chris certainly doesn’t mess about, this one is very doable but you actually feel the burn relatively quickly. As far as no nonsense ab workouts go I really liked it.

The moves comprise of:

  • Side knee tuck crunches
  • Power situps
  • Twisted Cabbage Patch situps
  • Plank stepovers
  • Rapid fire 8 crunches
  • V Heal taps
  • Swimmers
  • Wiper half circles
  • Situp and reach

Me in action during this workout

Day 7/14/21 – Shift Mobility

Workout Length: 20 minutes

Shift Mobility is a break from the daily mashing & trashing. I’ve been nursing a slight shoulder strain for a while so I thought I could do with this. The workout is optional so you can simply just rest up if you prefer to do so. Trainer Chris Downing almost apologises his way through this routine, admitting it’s not one of his strengths. To be fair I found it to be a decent stretch workout and boy did my right shoulder enjoy those kneeling shoulder stretches to one side. This is hardly a hard core yoga workout, it’s more like a 20 minute cool down routine. That’s exactly what I felt my body required so if you feel like you need it, don’t discount this workout. I also appreciate all exercise disciplines, as much as hurling weights around is what I like to do, I realise I’ll be better at doing just that if I also keep on top of the other exercise disciplines.

Me in action during this workout

Day 8/10/12 – Speed 35

Workout Length: 35 minutes

In this routine you use 3 markers in 2 different formations, basically triangular and 3 in a straight line.  The routine is broken down into 2 rounds with each round consisting of 6 moves, like a giant set. During the first giant set you do this for 1 minute each and after a short break you repeat the moves but for 30 seconds each without breaks in between.

The moves comprise of:

  1. Lateral Slides
  2. Chop Shop
  3. Frog Hops
  4. Hurdle Hops
  5. Bear Crawls
  6. Baby Hops

Then there’s a short break.

Round 2 consists of lining up markers in a straight line, 1 to 2 paces apart. The moves comprise of:

  1. Cross Jacks
  2. Plank Shifters
  3. Oblique Pickers
  4. Single Leg Hops
  5. Diamond Drill
  6. Spider Climbers

The toughest move for me is bear crawls, you do them backwards and forwards and maybe my coordination is not bear like…but doing bear crawls backwards in a triangle was carnage for me! I was banging into everything. Overall this was an enjoyable workout, it didn’t feel 10 minutes longer than Speed 25 but obviously it is. Overall it felt like cardio / plyo / core workout.

Me in action during this workout

Day 9/11/13 – Strength 35

Workout Length: 35 minutes

Most of the moves in Strength 35 are made up of dumbbell complexes, meaning you work several body parts in one go, such as the Curl, Squat Press.

  • Curl Squat Press
  • Pulsing Lunges
  • Pushup rows
  • Side Lunge Upright Rows
  • Figure 4 Bridge
  • Staggered Row
  • Pull Plank Flys
  • Sumo Circle
  • Hungry Bear
  • Flying Lunges

Overall this proved to be a solid total body routine, I felt it in my shoulders the most. A good step up from Strength 25. The routine had a bit of an Asylum Strength feel to it but not as hard…or brutal should I say!

Me in action during this workout

Day 15/17/19 – Speed 45

Workout Length: 45 minutes

Round 1 consists up markers (post it notes for me) 2-3 paces apart in a square. The moves include:

  • Lateral slides/high knees/lateral slides/back peddle
  • Double cross sprints
  • Bounding Bears
  • Suicide Slides

You get a short break after this round

Round 2 consists of setting up your markers in a row 1 pace between each.  The moves include:

  • Square Hops
  • Shoot the Gap
  • Grass Pickers
  • Fast Fences

You then get another short break.

Round 3 consists of setting up your markers in a row 1 pace between each, with a 2-3 pace space between 2 and 3.  The moves include:

  • Skater Leaps
  • Plank Jumps
  • Frog Hoppers
  • Downing Burpees

Overall this was tough….especially me kicking the post it notes all over the place! I have to admit I was a little limited as to how much space I had for the bear crawls and Shoot the Gap exercises. You kind of just have to make it up based on the room you have available and do your best!

Me in action during this workout

Day 16/18/20 – Strength 45

Workout Length: 45 minutes

Most of the moves are combination moves meaning you will target more than one body part.  The exercises include:

  • Pulsing Lung Hops
  • Push/Row/Piston
  • Floating Upright Rows
  • Bear Dog
  • Straight leg Bridge
  • Stagger Row Kickbacks
  • Pull-Push Reach
  • Sumo Circle Chop
  • Shift Maker

Perhaps my favourite workout of Shift Shop. Perhaps still not ‘proper lifting’ as such but full body synergistic type of moves. Very HIIT centric and fat burning all in all.

Me in action during this workout

Me in Action!



Shift Shop is one of the best production quality routines within Beachbody on Demand. It’s really well put together, spotless in fact. Chris Downing is real as well as motivational. He points out his weak spots which endears you to his character. I did find the routines to get repetitive, pretty much doing the same 2 routines 3 times each week is ‘out of the box’ for me personally. I also became annoyed with myself for ending up kicking post it notes (what I used for my exercise targets) all over the place! However, Shift Shop worked. I trimmed down further and my main goal was to brush up my general cardio fitness. Both jobs accomplished with bells on which is exactly what I wanted to achieve. I’d highly recommend Shift Shop if you’re after a simple fitness all rounder, or if you just want to perform a 3 week bootcamp to shift some fat prior to an important lifestyle event. Oh, and finally, the nutrition plan is really thorough and again simple to follow using the Portion Fix Container system.

Ready to Get Started with Shift Shop?

Shift Shop is available through Beachbody On Demand. If you are already a subscriber to Beachbody On Demand, you are all set! If not, check out the pricing options below. Get started today and I’d be delighted to become your free coach!

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