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Shift Shop – Speed 45 Review

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This is my review of Speed 45 from the Beachbody program called Shift Shop.

This program is 3 weeks of intense workouts and Speed 45 is the cardio workout in week 3. It is 45 minutes long and has you use 4 markers in 3 different formations.  There are 3 rounds with each round consisting of 4 moves you do for 1 minute each and after a short break you repeat those same 4 moves again but for 45 seconds each.  That is then followed by a quick break and you repeat those same moves one more time for 30 seconds with NO break in between.

Round 1 consists of setting up you markers in a square shape 2-3 paces between each. The moves include:

  1. Lateral slides/high knees/lateral slides/back peddle
  2. Double cross sprints
  3. Bounding Bears
  4. Suicide Slides

You then get a little break and start the next round.

Round 2 consists of setting up you markers in a line 1 pace between each.  The moves include:

  1. Square Hops
  2. Shoot the Gap
  3. Grass Pickers
  4. Fast Fences

You then get a little break and start the next round.

Round 3 consists of setting up you markers in a line 1 pace between each.  The moves include:

  1. Skater Leaps
  2. Plank Jumps
  3. Frog Hoppers
  4. Downing Burpees

Your legs will be screaming in this workout for sure.  The pace picks up as the rounds progress so be ready for that.  There is also no warmup as you get right into the workout fast.

I found this very challenging and had to take a quick break a couple of times so I have that to work on.

I burnt a good 640 calories and had my heart rate maxing to 180 with an average of 154 today.  Check out my video review here.

Tell me what you think about this workout.

–Mike

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