Sorry I’ve been MIA during this program!
I’m actually in my final week of Shift Shop! My intention to write daily has failed, but I’m going to bring you my reviews anyway! NO SPOILERS… I promise! 🙂
Mondays, Wednesdays, and Fridays are cardio/speed days! And the very first workout that you do during Shift Shop is this little 25-minute cardio workout, known as Speed :25. Speed :25 is described as a way to “jumpstart your cardio with 1-minute intervals designed to work your entire body and make you break a sweat.”
Equipment: Two agility markers. The agility markers are a unique way to challenge yourself in the Shift Shop. They help you develop agility and coordination as you navigate around them, reacting to color “callouts” from trainer Chris Downing. As you improve throughout the program, the markers can be spaced farther apart to add new levels of intensity—meaning that anyone can be appropriately challenged regardless of fitness level.
Length: 30 minutes. It’s a little deceptive because it’s called “Speed :25” so the “25” makes you think it’s only going to be 25 minutes. But it’s really only 25 minutes of WORK, with a 3-minute cooldown, and some set-up discussion in between.
Music: Meh. I don’t need the music. Honestly, I’d rather play my own playlist. However, I stream my Shift Shop workouts on Beachbody on Demand, and there’s no music-free option for these workouts yet. If you’re not familiar with Beachbody on Demand, you need to GET familiar with it. It’s like the Netflix of fitness. I pay $99.95 for a full YEAR of access to every single Beachbody program ever created and that WILL be released within the year I’m a member, so it’s a pretty insane deal. I mean, you could buy the Shift Shop DVDs for $60 PLUS shipping PLUS tax…. OR you could get EVERYTHING for only around $40 more. Pretty easy choice if you ask me! Anyway…
Format of Speed :25: NO WARM-UP. Umm… yeah. So, you might want to do a little warm-up on your own before you get started. I was a little surprised there was no formal warm-up; however, you progress easily through the movements, so you’re not really shocking your body right out of the gate. After Chris explains how to set up your agility markers (easy… you have two, they’re 2-3 paces apart), you jump right on into the agility drills. Then you move into the 15 speed drills, each performed for one minute. Finally, you end with a short (3 minute) cool down. Here are the 15 moves, followed by a short video of each performed for a couple of seconds, time-lapsed and with NO music and fun transitions!
- Jump rope – kind of like a warm-up!
- Skip combo
- Ali shuffle
- Quick jack taps
- High knee run
- Bear crawl
- Lateral slide
- Mountain climbers
- Butt kicks
- Shop hops – My FAVORITE move from this workout!
- Fence jumps
- Swing jumps
- Catcher’s crawl – LEG BURNER!!!
- Crab creeper
Here’s a short video of this broken down:
Honestly, for a cardio junkie like me, this workout was a little easy. BUT that’s why it’s your Day 1 workout! The moves are all pretty simple and straightforward, so they’re great for people of all fitness levels. Chris showed modifications for every move, so you can take out some of the impact for your joints or decrease the range of motion.
I am a big fan of agility drills, so I’m looking forward to seeing how these moves evolve, as we add more agility markers. My favorite moves in this workout were the reaction drills, like the fast jack taps and OMG the shop hops were so fun! While the moves are simple, they are effective, as I could definitely feel the burn in my legs in many of these moves (catcher’s crawl, anyone?!).
Interested in Shift Shop? You have a couple of options to buy it. You can get a discounted bundle that comes with Shakeology and the Shift Shop DVDs, or you can get it as part of Beachbody on Demand, so you can access not just Shift Shop but hundreds of other workouts too! You can also check out the base kit or deluxe kit.
Need support? It just so happens that I coach people through at-home fitness programs, like Shift Shop! So, if you order the program through one of the links on this site, I’ll be happy to work with you to help you stay on track and plug you into one of my online accountability groups!
Have questions? Comment below or send me an email at firstname.lastname@example.org!