So far, so good!
I’m on Day 2 of 21 of Shift Shop! Day 1 was a 25-minute cardio workout, which I’ll review later in this week. Today was Strength :25, which was an easy-to-learn workout with 1-minute intervals of 15 resistance movements.
Equipment: Weights. It’s recommended that women use 5-10 lb. weights, and men use 10-20 lb. weights. I used 12 lbs. for all exercise but the bicep curls because, let’s face it, one minute of bicep curbs with 12 lbs. is still pretty rough for me! Next time I do this workout, I’ll probably increase the weights for most moves.
Length: 29 minutes. It’s a little deceptive because it’s called “Strength :25” so the “25” makes you think it’s only going to be 25 minutes. But it’s really 25 minutes of WORK, and it ends with a 4-minute cooldown. The workout FLIES BY though!
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 Strength :25: The workout starts with a short warm-up, as all workouts should! Then you move into 15 resistance moves, each performed for one minute. The warm-up + 15 moves = 25 minutes. Finally, you end with a short (4 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!
- Shoulder press
- Reverse lunge
- Plank walk
- Bicep curls
- Side lunges (alternating sides)
- Shift lunge – for some reason, I always lose my balance on these a little!
- Renegade row
- Bridge – with a weight resting on your hips, you can REALLY feel this one!
- Upright row raise
- Piston plank
- Kickbacks (alternating sides)
- Bear kicks
- Sumo squat
Here’s a short video of this broken down:
Well, the moves are all simple and easy to learn. So, that’s a plus because it’s great for beginners. Chris also showed modifications for every move, so you can take out some of the impact for your joints or decrease the range of motion. You can also use lighter, or even no, weights to modify the moves.
I will need to increase the weights next time I do this. At 12 lbs., I could have done heavier, especially for the legs moves. I appreciated the no-nonsense approach – no complicated, difficult moves, just tried-and-true, effective resistance training. I was worried that I’d get bored, as one minute seems like a long time to do some of these moves, but Chris keeps it interesting by utilizing isometric holds and playing with the tempo and range of motion.
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!