Though the ShiftFit principals are consistent across all of our programs and all have been tested on many trial groups, each program is unique in the results it offers. See the details of each program below and click through to the shop to learn more about the specific workouts for each program.
The Light Program is only three 30 minute workouts per week, using bodyweight exercises, a medball, and a jump rope. Each session can be done from the home, park, or gym. This program uses the same philosophies as the Complete program, but the workouts have been simplified and dialed back by 30% to help those who are new to fitness or are too busy to commit to a high-intensity training regimen. From middle schoolers, to busy professionals, to stay-at-home moms, this 12 week program allows for flexibility while still producing quality results.
The Strong Program is four to six days a week, and most of the workouts last around 60 minutes (including warmup and cooldown). This program is designed specifically for those looking to gain athletic size and strength in the weightroom while burning fat and improving conditioning at the same time. This 12 week program provides a steady progression of all of the major barbell and dumbbell lifts, along with many plyometric, speed, and mobility workouts designed to turn your muscle growth into athletic performance. ShiftFit Strong is perfect for those who love the gym, want to get stronger for sports, or want to pack on muscle that moves as good as it looks.
The Endure Program is 4-6 days a week, 40-60 minutes a day of full body training for Runners (5k to Half Marathon) and Obstacle Course Racers (Spartan, Tough Mudder, Rugged Maniac, etc). This program is designed to get you race-ready with a progressive blend of proven endurance intervals, long runs, tempo runs, cross training, mobility, and functional circuits. The sessions are designed to work together to maximize running performance while improving your full body strength, athleticism, and physique. The mileage is scaled based on your personal goals, and the workouts are offered at low, medium, and high capacity. All circuits can be done from home with only one set of dumbbells and a jump rope. Run stronger!
The Complete Program is four to six days a week, and most workouts last from 40-60 minutes (including warmup and cooldown). This program is a “complete” progression of bodyweight movements, circuits, plyometrics, interval training, weightlifting, mobility sessions, and more. This 12 week program will teach you how to get maximal results in full body endurance, strength, and physique using a variety of training methods that are proven to be among the best approaches to human performance. The ShiftFit Complete Program will get you in the best shape of your life, guaranteed.