Ramp Up to Your Next Level of Fitness With SHIFT SHOP by Chris Downing

Ramp Up to Your Next Level of Fitness With SHIFT SHOP by Chris Downing


Ready to reinvent yourself? Here’s your chance.

SHIFT SHOP is Chris Downing’s breakthrough conditioning program that has helped thousands of people of all fitness levels see maximum results in minimal time.

And now we’ve added four additional workouts to take the “shift” to a whole new level.

You’ll still use Chris’ breakthrough “ramp-up” method of increasing your daily workout by 10 minutes every week, but this time we’ve added a Prep Week and new workouts designed to test your speed and strength as you get faster and stronger.

You’ll start Prep Week with 15-minute Quick Shift workouts that give you a taste of what’s ahead and two Proving Grounds workouts that score your starting performance.

Think of it as your baseline week — your goal is to only get better from there.

Then you move on to 25-minute cardio and strength workouts, finishing Week 1 at the Proving Grounds with the goal of improving on last week’s score.

In Week 2, as your strength and stamina increase, you’ll push harder with 35-minute workouts, consume more protein to fuel the burn, and stay motivated as you watch your Proving Grounds score climb even higher.

Finally, in Week 3, the workouts reach 45 minutes and your nutrition is even more dialed in for optimal burn… ending one final time at the Proving Grounds.

Can you beat Chris’ score? How about your own? Either way, the results when you cross the finish line will be absolutely stunning.

What Is the SHIFT SHOP?

SHIFT SHOP is your perfect on-ramp to fitness, helping you get leaner, faster, and stronger in only three weeks.

SHIFT SHOP uses a revolutionary ramp-up method that starts you off slow and alternates between cardio and strength workouts — then gradually increases the intensity week by week — all while refining your nutrition.

Chris’ engaging, motivation-based approach can help you grow stronger, both physically and mentally. He’ll push you to shift your body and mind to a place that allows you to reinvent yourself by challenging you to bring out your best potential.

And now he’s bringing you new workouts that give you a chance to prove your progress as you go — you’ll swap out one Speed workout and one Strength workout for Proving Grounds workouts every week and get a score based on your performance.

This is your moment to test yourself with timed challenges and really see how much you’re improving from week to week, driving you to give it your all every single workout. And there’s even a new calendar you can follow, so there’s no guessing which workout to do each day.

What can you expect after 3 weeks of SHIFT SHOP? Nothing but results.

If you commit to the program, your body should be leaner, faster, stronger. And because Chris will be shifting you toward a healthier mindset, you’ll be able to build on these accomplishments for the rest of your life.

Who Is the SHIFT SHOP For?

Because of Chris’ ramp-up method, and because there’s an incredible modifier to follow, anyone can use SHIFT SHOP to help reach his or her next level of fitness:

  • Men and women of any age or fitness level
  • Beginners looking to start their fitness journey
  • Graduates of BODi beginner programs, such as 21 Day Fix, and people of intermediate fitness levels who want a bridge toward more extreme workouts
  • Those who enjoy athletic activities and want to become leaner, faster, stronger — as well as former high school and collegiate athletes who want to get back to where they were
  • Anyone who wants to achieve significant results quickly

Here’s a Look at the SHIFT SHOP Workouts

There are four new SHIFT SHOP workouts — the two Quick Shift workouts get you prepped before you begin the program and you’ll work in the Proving Grounds routines twice a week to test your performance against the clock.

Quick Shift: Speed A 15-minute agility routine designed to get you ready for the timed challenges you’ll face during the Proving Grounds workouts.
Quick Shift: Strength Prep for your strength challenges with a 15-minute resistance routine that’ll get you pumped for what’s to come.
Proving Grounds: Speed Test your coordination, endurance, and mental muscle with speed and agility drills. Go up against Chris and his team and set a score you’ll aim to beat week after week.
Proving Grounds: Strength Face resistance challenges and prove yourself by scoring high on reps performed and weight moved.


Speed :25 Jump-start your cardio with 1-minute intervals designed to work your entire body and make you break a sweat.
Strength :25 Build a strong foundation with easy-to-learn 1-minute intervals of resistance movements designed to set you up for success.
Speed :35 Intensity increases as do the formations. This workout was designed to improve your agility, build your stamina, and burn more calories.
Strength :35 By combining the foundational moves, the intensity ramps up, creating new challenges as you continue to get stronger.
Speed :45 Up the ante with new dynamic drills that continue to ramp up your conditioning and help get you ready for any challenge.
Strength :45 The ultimate resistance workout created to challenge every muscle group to increase definition and get the very best out of you.
Shift Core Strengthen your core as you breathe through nine 1-minute ab-shredding exercises.
Shift Mobility 20 minutes of focused stretching to help alleviate tightness and get you ready to continue your transformation.

What Equipment Do I Need for SHIFT SHOP?

You’ll need BODi Agility Markers and a set of light and medium weights. Although not required, a mat is also recommended.

Do You Need a Lot of Space to Do the Workouts?

We recommend doing SHIFT SHOP cardio workouts in a 6 x 6 foot space. But if you have more room, you can space out the markers even farther for more of a challenge.

What Nutritional Supplements
Do I Need for SHIFT SHOP?

First and foremost, we recommend drinking Shakeology daily to help you build a strong nutritional foundation.

New changes to diet or exercise habits can increase the demands on your body. Shakeology helps your body get more of the nutrients it needs every day.

It’s a delicious superfood nutrition shake meticulously crafted with a potent blend of premium proteins, fiber, probiotics, digestive enzymes, antioxidants, and essential vitamins and minerals that’ll help your body make the most of the program.*

It’s one simple thing you can do for yourself in your busy day — an investment in you and your health.

We also recommend Beachbody Performance supplements.

Energize gives you a boost to help you push harder during your workouts. Hydrate is made with a hydrating combination of water, carbs, and electrolytes that helps quickly replace what’s lost through sweat and can help improve endurance.*

Recover post-workout and Recharge before bed provide you with just the right proteins and phytonutrients to help speed muscle recovery after intense workouts.*

What Is the SHIFT SHOP Meal Plan Like?

The Simple Shift Nutrition Guide sets you up with a nutrition plan you can stick with.

You’ll be assigned a meal plan based on your current weight that dictates how many servings of each category (carbs, vegetables, protein, etc.) you can eat every day.

As you ramp up from week to week and the workouts increase in intensity, you’ll cut back on starchy carbs and replace them with vegetables and protein to fuel the burn. Every meal counts as you shift your mindset and continue to progress.

You can also follow the Portion Fix container system or use the 2B Mindset nutrition program together with SHIFT SHOP. What matters most is that you pick a nutrition plan that works for you.

Who Is Chris Downing?

Why is Chris so good at helping you make a real, lasting change? He has real-world experience, training everyone from beginners to pro athletes.

A former college athlete, Chris Downing cut his teeth as a strength and conditioning coach in the football mecca of Canton, Ohio, working with athletes at all levels.

But SHIFT SHOP is not just for athletes looking to ramp up; Chris is equally fanatical about helping anyone achieve the results they want by inspiring greatness and gradually guiding beginners and pros alike down the path to achievement.

Chris draws from his storied life of overcoming challenges and speaks to you at your level in a way that helps you realize your own greatness, motivating you with encouragement to find the inner strength and confidence to accomplish your goals.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.