Shift Shop is a 3 week at-home workout program that includes 15 total body workouts that can be done in 25-45 minutes a day with minimal equipment. Here is a guide on how to try the shift shop workout for free. It reminds me of my high-school soccer team practice and brings back all those team vibes.
This post contains affiliate links, please see my disclaimer for more information. Lauren is an independent team beachbody coach who co-runs The Girl Squad on the BOD app.
The Shift Shop workout program is a Beachbody at-home workout program (launched in the summer of 2017). It was created by Super-Trainer Chris Downing.
One reason I love shift shop, is that there is a significant modifier, so if you or someone you know finds typical modifiers still too difficult (ie has a goal of > 100lbs), this program has modifiers by Coach Tulin, who specializes in breaking moves down even further.
What makes Shift Shop Proving Grounds unique is the use of rubber agility markers which you can check out here as well as its emphasis on agility (quick changes in direction).
here are the details for Shift Shop workouts:
15 workouts (cardio, strength, abs, mobility and advance styles)
Timed Challenges to see your progress during The Proving Grounds Days
Workout Calendar to x off each workout on so you don’t lose track
25-45 minute total body workouts
Equipment: Agility Markers or free paper markers
Great For: Athletes, Those trying to lose weight, variety lovers, someone ready for a challenge, and someone just getting started.
what about the free workout?
20” cardio based workout
Equipment: Agility Markers or free paper markers and dumbbells
Why even bother? Build confidence without feeling the pressure of signing up for something you may or may not like. It’s like going on a date before deciding you want someone to be your boyfriend, and honestly just as important.
*click on “start here” and then “try sample workout.”
Ok Lauren, but what is your honest opinion?
Here’s the deal, when Shift Shop came out in 2017, we were in the middle of moving from North Carolina to Washington state. It was a BIG cross country move and we took an epic road trip that lasted 35 days, where we camped in a tent and spent most of the time unplugged.
If I’m being honest, I didn’t workout using home workouts during that time. We hiked a ton and just enjoyed the outdoors in other ways.
I did a few Shift Shop workouts before we left in my friends drive way and dug them, but gave myself some solid grace during our move, knowing I’d pick back up on my fitness routine when we were finally settled.
By that time, it was fall of 2017 and I decided I wanted to do something more focused on flexibility, so I switched to Piyo and Yoga.
Fast forward three years and we’ve just moved from Washington State to Wisconsin. All this time, Shift Shop has been on my mind, waiting for a good time to circle back to it.
That time is now.
One thing about Shift Shop that I was a little nervous about was since it’s an older program, it isn’t “real time,” which means you do repeat some of the exercises.
It was shot back when Beachbody used DVDs and was one of the last workout programs to be a DVD program. Now, since Beachbody on Demand launched in October of 2017, all new programs have a different workout for each day of the calendar.
I am still a little nervous I’ll get “bored,” since it isn’t all new and shiny every single morning, BUT, I think it’s good to train yourself to do things in spite of limitations.
Because there’s always going to be something that isn’t quite perfect: you’re tired, the workout is a repeat, you’re sore from the day before, you tripped on the stairs and spilt coffee down your shirt, etc.
While writing this blog post, I am officially done with the first two prep workouts.
If you’d like to know how this journey ends, make sure you head over to my instagram & follow me/scroll back to October/November 2020 (because ya know you’re probably reading this in the future, isn’t that crazy).
“shift shop reminds me of how much fun I had playing soccer in high school.”
testamonials/results
Here’s the deal about results, they’re shiny. They’re cool looking, everyone wants them. But here’s also the truth: your body is a living, breathing, changing thing that you cannot control as much as you’d like to.
My recommendation: be inspired by the results of others, but do not judge yourself or critique your body if your journey is different. In the end, it’s the system you use to reach your goals that’s most important.
“focus on the discipline and feeling good in your body, learning about your body, and mastering how to show up for your body, and the results will come. ”
*click on “workout” and “try sample workout”
ready to do the whole Shift shop workout program?
Have you tried the Shift Shop Sample Workout and decided you’re ready to do the whole program? I get it girl, I cannot wait to get further than two workouts in! The Bundles Below include supplements, agility markers, and unlimited home-workouts.
Here are your options:
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it’s where me & my bff Marcie spend most of our time sharing our own workouts, our struggles, & cheering on the other ambitious women committing to beachbody on demand workouts.
I cannot wait to cheer you on for committing to & falling in love with home workouts. Here’s to creating a fit routine you actually stick to.
AUTHOR: Dr. Lauren Baker, DPT, PT, ATC, MTC is a Physical Therapist, Certified Athletic Trainer, Online Fit Coach, Author, Military Wife, & Circus Addict who is obsessed with sharing all her adventures & knowledge so that you know that literally ANYTHING is possible with a little bit of Google & a WHOLE lot of courage. ps come hang on instagram.
