Review: Shift shop

Shift shop is a 21 day rapid program. This program has a lot of jumping, squats, lunges and burpees. I do not recommend to people who are sensitive at the knees and lower back. I myself have bad knees and had no idea what I was getting into. I did do a lot of modifying on certain moves and it helped. It also is mainly SAQ (speed, agility,quickness) practically the whole program is.

So I made my own agility markers by cutting circles with cardboard and coloring them and gluing the non slip stuff you put in drawers. They worked awesome!! you don't have to have the markers, but it helps to have them to know where to go. I also put motivational quotes on them to help me get motivated.

Here are the workouts:

Week 1:

• Speed 25- 1 min intervals that will make you work and sweat - 25 min
• Strength 25- Easy to learn 1 min intervals of resistance training. -25 min

Week 2:

• Speed 35- Get ready to improve your agility and stamina and burn more calories. - 35 min
• Strength 35- New challenges, new moves get ready to feel the burn - 35 min

Week 3:

• Speed 45- New dynamic drills to ramp up your conditioning. -45 min
• Strength 45- Challenge every muscle group and get more definition. -45 min

• Shift core- 9 one min ab shredding workouts - 12 min
• Shift mobility- Stretch and rejuvenate. - 20 min

Deluxe:

• Super speed 50- Adding a sandbag; this workout brings 3 rounds of calorie burning moves -50 min
• Super strength 50- 3 rounds of resistance intervals. Very challenging with sandbags. - 50 min
• Super shift core- 9 intense 1 min core workouts with sandbags. - 15 min

I did not do deluxe. I plan on doing this whole program again in a couple months and thats when I plan on doing it with the deluxe.

 

Week 1 wasn't easy, it was very challenging from day one. Although it was very enjoyable. Speed 25 has a lot of burpees, running in place, bear walks, jumping jacks and frog jumps in it. You use only 2 agility markers. Strength consists of planks. bicep curls, push ups, and sumo squats. I just used 10 pound weights and I did just fine. 

"Everyone stop for a second and be proud of yourself. Whether you've seen results, hit a plateau, reached your goal, or even just started today, you are trying." 

Week 2 was a little bit harder but a lot more agility on speed 35. You have the agility markers in the diamond and straight line form. The first half of the workout you do the triangle form. You do each workout 1 min long than again for 30-45 sec. Than the second half is the same but different moves. I really enjoyed the second half. 

Strength is a ton of squats and lunges its crazy!!! You do each move for 1 min than for 30-45 seconds and he breaks them up at the end.



Week 3 was insane!!!! different bear walks, jumping, sprinting and of course... the downing burpee!!!
Each workout is 45 min and the strength 45 has a burnout mode at the end. Buckets of sweat is what to expect on the speed 45. After you get past the first round of speed 45 it gets so much better. I wasn't a big fan of the square set up. This is where the downing burpee is, it was on circuit 3. Its intense but its way fun to do. I had a very hard time with this week, but I made it though.

Below are my before and after. This program is only 21 days, you can do another round. I've seen results from 31 days and those results are amazing. I plan on doing another round here after I finish my other programs.