Sneak Peek: Shift Shop Speed 25

Good afternoon, all!  Thank you for stopping by and checking out my Speed 25 preview!  After I complete the workout, I will come back and add my thoughts about the intensity of the workout and how effective I felt it was.  Without further ado...

Today's Workout:  Speed 25 (You will do this every other day for the first week of the three-week program, Monday, Wednesday, and Friday.)

Rule of the Day:  Try before you modify.  (Make sure that you attempt to do the move full-out before you use the modifications.  You may be surprised at what you can do.)

Equipment:  2 agility markers, one in the front of your workout space and one about 2-3 paces behind it (You can purchase these from Beachbody, you can use something similar or really anything to mark your place, or you can use nothing and just visualize that they are there.)

Total Workout Time: 25 minutes, plus the 3 minute (or so) cooldown

Set up:  Each move is 60 seconds.  You will be shown the move, complete the move, and then have a brief rest time while the next move is explained and shown.  There are 15 moves total.

Exercises:
There is no specific warm-up in the workout, but the moves start out with less intensity and then grow through the workout. 

Jump Rope:  a basic jump rope move.  You are moving forward and back from one marker to the other.  Your knees are high and you are turning your wrists like you are turning a jump rope. 

Skip Combo:  Imagine skipping forward and back.  You will start in a down position, touching the floor like you are getting ready to go into a sprint.  You will propel yourself forward with your arms and a skip to the front marker.  Then you will tap the marker and go back into your "get set" position and skip backward.

Ali Shuffle:  For this move, you will turn to the side.  Starting at the back marker, you will shuffle your feet forward and back quickly while moving yourself up to the front marker.  Tap the marker with your foot and shuffle back.

Quick Jack Taps:  This is like a regular jumping jack except your knees stay bent in a low almost squat position.  Stay low throughout the entire move.  When Chris says "shift," you will reach down and tap the marker, then back up into the jack position, never straightening your legs.  I would imagine this will be a quad burner!

High-Knee Run:  Similar to Jump Rope, except your will pump your arms like you are running.  Knees are high and you move up from one marker and then back.

Bear Crawl:  You will start in a low position on the floor on your hands and knees and stay in that low position the entire move.  Crawl up to the front marker, tap it, and then crawl back.  Make sure to keep your knees as close to the ground as you can and keep your back flat.

Lateral Slide:  Just as the move implies, you will be sliding from side to side.  Turn to the side, start at the back marker, stay low and slide up to the front marker.  Return to start and repeat for the remainder of the move.

Mountain Climbers:  You are down on the floor in a typical mountain climber stance, back flat, wrists/elbows/shoulders in line and you are going to drive your knees in towards the marker as fast as you can with correct form.

***You are halfway done!***

Butt Kicks:  You will start with your hands on your glutes and try to kick your foot up to touch your hand with every movement.  You will alternate literally kicking yourself in the butt while you move forward and back between the markers.

Shop Hops:  In a squat position (which you will stay in for the whole move) you will stay on the balls of your feet and bounce quickly up and down.  When Chris says "shift," you will reach down and tap the marker, then immediately come back up and continue to bounce.

Fence Jumps:  Think of this move as watching someone get over a hurdle, but instead of moving forward, you will be moving side to side.  Turn to the side and hop up, swinging your arms as you do to help propel you up.  Go to one marker and come back to the other.

Burpees:  This is a typical burpee:  you will go down to the ground, shoot your legs out (make sure to keep your back in line and flat), jump your feet back in, and then stand up.  Chris shows you a way to ramp up the move by adding a push-up when you are down on the ground and then a jump at the top.

Swing Jumps:  Start with your feet together and keep them together throughout the movement.  You will jump diagonally up to the front marker and then back to the rear marker.

Catcher's Crawl:  You will get into a low squat, keeping your chest up and staying low the entire move.  You will put your hands down to the ground and jump your feet up to meet them.  Do that twice to get you to the first marker, then two times back to get you to the back marker.

Crab Creeper:  Turn to the side and sit down on the ground.  You will go up into a bridge position, with your heels on the ground and hands on the ground.  Step your foot out and hand out at the same time to move your forward, then move up the other hand and foot to meet it and move you along.  Tap the front marker and move back to the back.

***You are done!  You made it!!!***

Cool down:  The cool down is not a part of the workout, so it is not included in the 25 minutes.  This does not mean that you don't have to do the cool down.  You do!  It is so important to stretch and feel like you're heartrate is coming back to the normal before you do anything else.  The cool down consists of breathing and stretching, as most cool downs do.

I am not going to review this workout yet, as I have not done it.  However, from the looks of it, it seems as if all muscles (especially the legs!) will be worked and I will be feeling it after and the following day.  Once I complete the workout, I will come back and give you my thoughts and add some pictures.

Thank you for checking out the sneak peek of Shift Shop Speed 25.  If you are interested in trying Shift Shop or any of Beachbody's amazing at-home programs, contact me!